A Healthy Shift

[122] - You can Thrive, not just Survive while working shift work.

25 Feb 2024

Contributed by Lukas

Text me what you thought of the show 😊Imagine conquering the night shift without feeling like a zombie the next day. That's what I bring to th...

[121] - Is Flexible Dieting Flexible?: Debunking the Misconceptions

20 Feb 2024

Contributed by Lukas

Text me what you thought of the show 😊Navigating the intricate maze of flexible dieting, I unravel the complex threads of "If It Fits Your Mac...

[120] - Hayley Rowley - From Police Badge to Yoga Mat: Healing and Resilience for First Responders

11 Feb 2024

Contributed by Lukas

Text me what you thought of the show 😊When the weight of your uniform amplifies the burden of stress, where can you turn? Hayley Rowley, a trauma-t...

[119] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 08/02/2024

08 Feb 2024

Contributed by Lukas

Text me what you thought of the show 😊To Talk your Walk, you've got to Walk your Talk.When I was offered the opportunity to attend Australia&a...

[118] - Creatine manipulation to support shift work fatigue

07 Feb 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how to stay sharp and energized during the graveyard shift or after hours? This exclusive bonus...

[117] - How to lose weight while working shift work, without dieting.

07 Feb 2024

Contributed by Lukas

Text me what you thought of the show 😊Navigating the minefield of weight management on the graveyard shift just got easier. I'm Roger, your gu...

[116] - Sleep and Mental Health in Front Line Health and 1st Responders

03 Feb 2024

Contributed by Lukas

Text me what you thought of the show 😊Discover the profound effects that sleep, or the lack thereof, can have on the minds of those who protect and...

[115] - Nick Ruggiero - Leading with Integrity: Unveiling the Struggles of Law Enforcement and the Path to Reform

01 Feb 2024

Contributed by Lukas

Text me what you thought of the show 😊When former law enforcement officer and author Nick Ruggiero speaks out, he doesn't just talk; he transf...

[111] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 25/01/2024

25 Jan 2024

Contributed by Lukas

Text me what you thought of the show 😊To Talk your Walk, you've got to Walk your Talk.When I was offered the opportunity to attend Australia&a...

[110] - Jeff Ash - Transforming Shift Workers Health: Intuitive Eating and Personalized Fitness Beyond Diet Culture

18 Jan 2024

Contributed by Lukas

Text me what you thought of the show 😊Discover the freedom that comes with intuitive eating as we sit down with Jeff Ash, a certified intuitive eat...

[109] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 11/01/2024

10 Jan 2024

Contributed by Lukas

Text me what you thought of the show 😊To Talk your Walk, you've got to Walk your Talk.When I was offered the opportunity to attend Australia&a...

[108] - Night Shift - Part 4 - The optimal way to come out of night shift

10 Jan 2024

Contributed by Lukas

Text me what you thought of the show 😊Have you ever stumbled out of a night shift, feeling like a zombie craving the comfort of your bed, only to r...

[107] - Night Shift - Part 3 - The optimal way to navigate between nights

10 Jan 2024

Contributed by Lukas

Text me what you thought of the show 😊Struggling to keep your eyes open and mind sharp on the night shift? I'm here to change that. This episo...

[106] - Night Shift - Part 2 - The optimal way to navigate the night shift

09 Jan 2024

Contributed by Lukas

Text me what you thought of the show 😊You now no longer have to imagine unlocking the secrets to thriving on the night shift because you're ge...

[105] - Night Shift - Part 1 - The optimal way to go into the night shift

08 Jan 2024

Contributed by Lukas

Text me what you thought of the show 😊Join me, Roger Sutherland, as I impart the wisdom of thriving through the night, a culmination of nearly fort...

[104] - Ralph Booth - Harnessing the Power of Circadian Lighting for Shift Workers' Health

04 Jan 2024

Contributed by Lukas

Text me what you thought of the show 😊Every night, as I gaze at the artificial glow from my desk lamp, I can't help but wonder about the hidde...

[103] - 6 Tips to dominate shift work through 2024

01 Jan 2024

Contributed by Lukas

Text me what you thought of the show 😊Navigating the night shift can feel like a never-ending battle against your own circadian rhythms. Join me,as...

[102] - Dr Michele Finneran - The Hidden Battles of First Responders: Addressing Stress, Burnout and Compassion Fatigue

23 Dec 2023

Contributed by Lukas

Text me what you thought of the show 😊Have you ever wondered why our everyday heroes, the first responders and frontline workers, are not unbreakab...

[101] - My Guest Appearance on 3AW Melbourne discussing shift work on talk back radio

06 Dec 2023

Contributed by Lukas

Text me what you thought of the show 😊Episode Highlight - Radio Appearance on 3AW MelbourneWelcome to this episode, where you'll delve into a ...

[100] - Celebrating Episode 100 - 'Miriam" from just surviving to absolutely thriving

23 Nov 2023

Contributed by Lukas

Text me what you thought of the show 😊Imagine the unpredictable, sleep-depriving, and gruelling nature of shift work. Now, picture thriving in it ...

[99] - The Impact of Cognitive Breaks on the Stressed Shift Worker

19 Nov 2023

Contributed by Lukas

Text me what you thought of the show 😊Discover the rejuvenating powers of cognitive breaks in my latest episode.I reveal how these intentional paus...

[98] - Carbohydrates: Uncovering the benefits for Shift Workers

16 Nov 2023

Contributed by Lukas

Text me what you thought of the show 😊Think carbs are your worst enemy when it comes to weight loss? Well, think again. Today, I, a seasoned law e...

[97] - Dietary Fats: Uncovering the Benefits for Shift Workers

12 Nov 2023

Contributed by Lukas

Text me what you thought of the show 😊Picture a world where dietary fat is not the enemy but an ally, especially for you, the hardworking shift wor...

[96] - Creatine: Could there be a cognitive benefit for shift workers?

09 Nov 2023

Contributed by Lukas

Text me what you thought of the show 😊Ready to supercharge your brain power and your self-care routine? In this episode I discuss the surprising b...

[95] - Social Jet Lag, Jet Lag and Shift Work, What ties them all together?

05 Nov 2023

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered why you feel groggy after a late-night binge-watching session or why adjusting to a new time zo...

[94] - Natalie Alchin - On Shift Work Burnout, 'Non-Negotiables', and the Importance of Self-Care Strategies

19 Oct 2023

Contributed by Lukas

Text me what you thought of the show 😊Have you ever considered the toll shift work takes on mental and physical health? Join me, Roger Sutherland, ...

[93] - Ian Cook - Planning and Structuring around a 24/7 shift working life.

05 Oct 2023

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how demanding it is to work in a 24-hour shift pattern? Meet my fascinating guest, Ian Cook, a ...

[92] - Exploring Circadian Rhythms: Empowering Shift Workers with Knowledge and Strategies

01 Oct 2023

Contributed by Lukas

Text me what you thought of the show 😊Prepare to unearth the secrets of your internal body clock, the circadian rhythm, that just might be the key ...

[91] - What are you waiting for? Here's your free kick in the butt

28 Sep 2023

Contributed by Lukas

Text me what you thought of the show 😊If you're stuck in the rough cycle of shift work, feeling like a zombie every day, this episode will rei...

[90] - How can we "check-in" on our shift working colleagues?

24 Sep 2023

Contributed by Lukas

Text me what you thought of the show 😊In the face of demanding shift work, can we safeguard our mental health and help others do the same? Let&apos...

[89] - Rhys Niemann - Where to start with fitness for shift workers

21 Sep 2023

Contributed by Lukas

Text me what you thought of the show 😊Ever thought about the challenges faced by police officers and 999 workers, people who are tirelessly working...

[88] - How do I stop the fat gain as a shift worker?

21 Sep 2023

Contributed by Lukas

Text me what you thought of the show 😊Are you constantly battling hunger pangs during your night shift? Ever wondered why you're craving choc...

[87] - Unraveling the World of Supplements: Essential Insights for Shift Workers

14 Sep 2023

Contributed by Lukas

Text me what you thought of the show 😊Get ready for a trip down the rabbit hole of supplements! I'm Roger Sutherland, your guide in this laby...

[86] - Thriving in Shift Work: Nutrition, Hormones, and Self-Care Strategies

10 Sep 2023

Contributed by Lukas

Text me what you thought of the show 😊Are you a shift worker finding it tough to navigate those grueling weeks? Do you find yourself giving in to ...

[85] - Rachel Li - What does being "healthy" look like?

07 Sep 2023

Contributed by Lukas

Text me what you thought of the show 😊What if your perception of being healthy is out of sync with true wellness? My good friend and colleague, Rac...

[84] - Meal Plan Your Way Out of Decision Fatigue: A Guide for Shift Workers

03 Sep 2023

Contributed by Lukas

Text me what you thought of the show 😊Has decision fatigue left you feeling drained and struggling to keep up with your nutrition needs as a shift ...

[83] - Revamp Your Day Off: The Art of Thriving in a Shift Work Lifestyle

31 Aug 2023

Contributed by Lukas

Text me what you thought of the show 😊Struggling with work-life balance as a shift worker? I promise you, this episode is a treasure trove of acti...

[82] - Let's take a few minutes to pause. How shift work impacts us mentally and physically

27 Aug 2023

Contributed by Lukas

Text me what you thought of the show 😊Ever feel like the demands of shift work are eating away at your life? Are your relationships, eating habits...

[81] - Erica Lumb -Thriving on a Plant-Based Diet: Insights from a Shift-Working Triathlete

24 Aug 2023

Contributed by Lukas

Text me what you thought of the show 😊Imagine navigating a high-stress job, raising a family, training for triathlons, and maintaining a plant-base...

[80] - 39 Years of 24/7 Shift work - 6 things I wish I'd known

20 Aug 2023

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how to not just survive but thrive in the demanding world of shift work? That’s what this epi...

[79] - The impact of Stress on Digestive Health for a Shift Worker

17 Aug 2023

Contributed by Lukas

Text me what you thought of the show 😊Are you ready to take control of your health and well-being, despite the demands of shift work? As a certifi...

[78] - Strike a Balance: Lessons from a Veteran Shift Worker

13 Aug 2023

Contributed by Lukas

Text me what you thought of the show 😊Are you struggling to separate your work life from your personal life? Do the boundaries seem blurred, and t...

[77] - Client "Reggie" - Our journey together

10 Aug 2023

Contributed by Lukas

Text me what you thought of the show 😊Today, I have the honor of inviting you into an intimate conversation with my client Reggie, a nurse from Syd...

[76] - What do you mean "Get regular sleep?"

06 Aug 2023

Contributed by Lukas

Text me what you thought of the show 😊Ever wrestled with fatigue due to your shift work schedule and wondered how you could improve your sleep patt...

[75] - Stress and Shiftwork

03 Aug 2023

Contributed by Lukas

Text me what you thought of the show 😊Thanks to my social media follower "Nikki" for giving me the push to do this episode I've want...

[74] - 1% better daily is better than 100% for a day

30 Jul 2023

Contributed by Lukas

Text me what you thought of the show 😊Unmask the truth behind real success; it's not all about the big breakthroughs or the overnight sensatio...

[73] - Dr Jade Murray - How should employers be supporting shift working work places in 2023?

27 Jul 2023

Contributed by Lukas

Text me what you thought of the show 😊.Journey with us through an engaging conversation with Dr. Jade Murray, her decade-long expertise in sleep an...

[72] - Embracing Change: Finding Motivation and Time as a Shift Worker

23 Jul 2023

Contributed by Lukas

Text me what you thought of the show 😊Ever feel like your shift work schedule leaves you with no time or motivation for self-care? Let's take...

[71] - When are we supposed to exercise?

20 Jul 2023

Contributed by Lukas

Text me what you thought of the show 😊Ever wonder how to fit exercise around your busy shift work?" That question birthed my own journey back...

[70] - Embracing Body Positivity: Breaking Free from Negative Body Image

16 Jul 2023

Contributed by Lukas

Text me what you thought of the show 😊Feeling trapped in a cycle of negative thoughts about your body? Longing to embrace body positivity but unsu...

[69] - Rachel Li - Understanding the Impact of Shift Work on Menstrual Cycles and Hypothalamic Amenorrhea

13 Jul 2023

Contributed by Lukas

Text me what you thought of the show 😊Shift work can be extremely detrimental to us biologicallyFemale shift workers have an in-built early warning...

[68] - "A Quick chat with....." - Coach Shannon Beer - Strategies to Combat Stress Eating

11 Jul 2023

Contributed by Lukas

Text me what you thought of the show 😊As shift workers, we can be highly stressed purely by the roles that we perform, and that may bring about epi...

[67] - Strategies to Seize the Day

09 Jul 2023

Contributed by Lukas

Text me what you thought of the show 😊Are you ready to transform your perceptions of shift work?No more viewing shift work as a burden; let's ...

[66] - If you struggle coming out of nights, try this

06 Jul 2023

Contributed by Lukas

Text me what you thought of the show 😊What if there was a way to take back control of your health, despite having to endure the rigors of night shi...

[65] - Jet Lag V Shift Work

02 Jul 2023

Contributed by Lukas

Text me what you thought of the show 😊Are you ready to crack the code of your body's internal timekeeper? Ever wondered why jet lag feels wors...

[64] - Dr Jill Joyce - The influence food accessibility plays in a shift working environment

29 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊Do you ever wonder how your food environment impacts your health, especially as a shift worker? Today, we&apo...

[63] - "A quick chat with..." Angela (The Healthy Diary) "The 3-step meal prep process for shift workers"

27 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊Struggling with meal prep amidst the chaos of shift work? Discover a game-changing three-step meal prep proce...

[62] - Stop making excuses, what you need to do is free

25 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊Are you tired of just surviving the rigors of shift work? Get ready to thrive instead! I'm Roger Suthe...

[61] - Poor sleep leaves clues

22 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊Struggling with sleep as a shift worker? You're not alone! Join me as I uncover the ways in which many o...

[60] - Caffeine, The latest research

18 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with sleep while working shift work?Could your caffeine intake be the problem?We know ...

[59] - Body Scan Meditation for Sleep

15 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊Shift workers often find themselves awake in the middle of the night unable to go back to sleep.The body scan...

[58] - Dr Hannah Sehl - How to meditate and Why it works

15 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊As a shift worker do you always feel like your mind is racing a million miles an hour all the time?You'v...

[57] - "A quick chat with...." Grace Cowan (The Shift Workers Coach) "How do you find motivation?"

13 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊As shift workers, we are exhausted most of the time.One of the most common questions I get is "How do I ...

[56] - 5 Things I wish I'd known before I started shift work

11 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with shiftwork?Do you have strategies on how to best cope with certain aspects of shif...

[55] - Decision Fatigue

08 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊You're great at your job and do it really well but have now found yourself at the supermarket, completel...

[54] - "A quick chat with...." Coach Mark Carroll "Are three days resistance training a week enough?"

06 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊As shift workers, we are exhausted most of the time.The benefits of resistance training are ridiculously unde...

[53] - Maddy Smith - Fertility & Womens Health in Shift Work

04 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with the impacts that shift work has on your health as a female?Do you really know wha...

[52] - Season 2 - I'm Back

04 Jun 2023

Contributed by Lukas

Text me what you thought of the show 😊Season 2 - I'm back and excited to bring season 2 to you.In this episode, I discuss where I've been...

[51] - Jeff Ash - Intuitive Eating Coach - What actually is Intuitive Eating?

08 Dec 2022

Contributed by Lukas

Text me what you thought of the show 😊Guest: Jeff Ash - Intuitive Eating CoachDo you really struggle with dietingDo you understand the damage that ...

[50] - EPISODE 50 - Listener Q n A

04 Dec 2022

Contributed by Lukas

Text me what you thought of the show 😊To mark the milestone of Episode 50 I put a call out to followers for any questions they would like me to ans...

[49] - Should we hydrate before we caffeinate when we wake up?

01 Dec 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with brain fog in the morning?Have trouble getting going?In this episode I will give y...

[48] - The impact of caffeine on sleep

27 Nov 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with sleep?Do you fully understand the impact of caffeine on sleep?Do you not know how...

[47] - Fiona Fuller - Long term client

24 Nov 2022

Contributed by Lukas

Text me what you thought of the show 😊I'm thrilled for you to hear from my long-term client Fiona.Fiona came to me almost beaten by shift work...

[46] - How can we best support our immune system?

20 Nov 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you feel like you are always sick?Do you know how to support your immune system?Are these herbs and vitami...

[45] - Let's talk about Supplements

17 Nov 2022

Contributed by Lukas

Text me what you thought of the show 😊Have you ever wondered if you need supplements?Did you know that 99% of them are a waste of money?Do you know...

[44] - The biological implications of eating over night

13 Nov 2022

Contributed by Lukas

Text me what you thought of the show 😊Are you really struggle with fat gain on shift work?Do you understand why this is happening?Would you like to...

[43] - Tom Coleman - How can we get more sleep?

10 Nov 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with sleep?Do you understand what it is that causes problems with sleep?Do you know ho...

[42] - The shift workers curse, brain fog

06 Nov 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with brain fog on shift work?Do you know why this happens?Do you know how to avoid it?...

[41] - I've woken up in the middle of the night, now what?

03 Nov 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with waking up in the middle of the night?As a shift worker do you find yourself wakin...

[40] - Ladies, How well do you know your menstrual cycle?

30 Oct 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really understand your menstrual cycle?Do you know what impacts shift work can have on your monthly cy...

[39] - Kate Morris - The benefits of having a coach

27 Oct 2022

Contributed by Lukas

Text me what you thought of the show 😊Thrilled to have my friend Kate Morris PT on this episode.Kate is passionate about helping people to "li...

[38] - All or nothing will always end up nothing

23 Oct 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with where to start?Did you know it's never the habit that failed it was the proc...

[37] - My top 5 strategies to best cope with night shift

20 Oct 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with night shift?Could you be self-sabotaging, without realising,  by your own behavi...

[36] - When we eat it, how do we burn it off?

16 Oct 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you know how we burn the calories we've eaten?Do you freak out when you can't get to the gym for...

[35] - Laura Fiske/Grace Cowan - From totally broken to thriving, in only 5 months

13 Oct 2022

Contributed by Lukas

Text me what you thought of the show 😊Is shiftwork sucking the absolute life out of you?Are you literally just crawling from one shift to the next ...

[34] - What's all the buzz around meditation?

09 Oct 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with Meditation?Do you understand the importance of meditationDo you not know how to m...

[33] - Why am I so bloated?

06 Oct 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with bloatingDo you understand what may be causing this?In this episode, I address wha...

[32] - Meal Timing

02 Oct 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with when to eat?Do you understand the importance of meal timing to your biological he...

[31] - Ali Flynn - Living with a Shift worker (strategies to keep that home fire burning)

29 Sep 2022

Contributed by Lukas

Text me what you thought of the show 😊As a shift worker, you may be very difficult to live with.Have you ever given that any thought?Do you just go...

[30] - What are the hidden dangers of performing shift work?

25 Sep 2022

Contributed by Lukas

Text me what you thought of the show 😊How much do you understand the impacts of shiftwork?Shift work has many impacts on our health and wellbeingTh...

[29] - Tips to improve your sleep

22 Sep 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with sleep?Not only as shift workers but for everyone, sleep is always a problem but t...

[28] - Blue Light and its impact on sleep

18 Sep 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really suffer from lack of sleepCould blue light exposure be impacting on that?Are you confused about ...

[27] - Shannon Beer - Negative Body Image, Self Esteem and how to identify and live to your values

15 Sep 2022

Contributed by Lukas

Text me what you thought of the show 😊Not only as shift workers, but simply as functioning humans we really struggle these days with negative body ...

[26] - To nap or not to nap. What does the science say?

11 Sep 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with sleep?Could a nap be the solution for you?Do you know how to nap efficiently? Wh...

[25] - Highly recommended products for shift workers

08 Sep 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with sleep on night shift?Do you really struggle with NutritionIn today's episode...

[24] - The shift workers nightmare, the quick turn around

04 Sep 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with the dreaded quick turnaround?The late into an earlyThe late into a rest day, into...

[23] - Dr Olivia Walch - Your Circadian Rhythm and Shift Work, what does the current research say?

01 Sep 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with sleep, meal timing and movement around shift work?Dr Olivia Walch is a shift work...

[22] - Are there any benefits of doing shift work?

28 Aug 2022

Contributed by Lukas

Text me what you thought of the show 😊We all get bogged down in the negative side of shift work.What are the benefits of doing shift work?I discuss...

[21] - How shift workers self sabotage (through no fault of their own)

25 Aug 2022

Contributed by Lukas

Text me what you thought of the show 😊As shift workers we make simple mistakes that have a major impact on our health and wellbeing.Do you know wha...

[20] - Strategies to be more organised around shift work

21 Aug 2022

Contributed by Lukas

Text me what you thought of the show 😊Do you really struggle with any kind of organisation around shift work?Being organised around shift work soun...