A Healthy Shift

[180] - The Cognitive Benefits of Creatine for Shift Workers

08 Sep 2024

Contributed by Lukas

Text me what you thought of the show 😊Can creatine be the secret weapon for staying alert and focused during those grueling night shifts? Join me, ...

[179] - What is the Best Sleep Aid for Shift Workers?

05 Sep 2024

Contributed by Lukas

Text me what you thought of the show 😊Can you really rely on sleep medications to solve your shift work sleep woes? Join me, Roger Sutherland, in t...

[178] - If this hurts, I'm talking to you

01 Sep 2024

Contributed by Lukas

Text me what you thought of the show 😊Imagine being able to transform your habits and pave the way to the future you’ve always dreamed of. In tod...

[177] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 29/08/2024

30 Aug 2024

Contributed by Lukas

Text me what you thought of the show 😊What if the bonds you formed decades ago could withstand the test of time and evolve with the changing landsc...

[176] - Dr Martin Moore-Ede - The Impact of Blue Light in our Work Environments

29 Aug 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered why blue light is such a big deal and how it affects your health? Join us as Dr. Martin Moore-E...

[175] - Melatonin, Beyond Sleep

25 Aug 2024

Contributed by Lukas

Text me what you thought of the show 😊Unlock the secrets of melatonin and how it can revolutionize your health as a shift worker. In this enlighten...

[174] - Sgt SUTHERLAND - Code 2 and Off

24 Aug 2024

Contributed by Lukas

Text me what you thought of the show 😊 Support the show---------------------------- ANNOUNCING "The Shift Workers Collective" https://joi...

[173] - Light, Why it has such an Impact on our Health

22 Aug 2024

Contributed by Lukas

Text me what you thought of the show 😊Have you ever wondered how the light you’re exposed to throughout the day can impact your overall health an...

[172] - 8 Sleep Myths Busted

18 Aug 2024

Contributed by Lukas

Text me what you thought of the show 😊Can you really train yourself to survive on less sleep? Get ready to shatter some long-held myths about sleep...

[171] - Menopause and Night Shift Sleep Solutions for Women

15 Aug 2024

Contributed by Lukas

Text me what you thought of the show 😊What if the combination of menopause and night shifts could be less of a nightmare? Join host Roger Sutherlan...

[170] - How Does Shift Work Impact your Mental Health?

11 Aug 2024

Contributed by Lukas

Text me what you thought of the show 😊Can shift work be detrimental to your mental health? In this episode of A Healthy Shift, I, Roger Sutherland,...

[169] - Simple Strategies to Make Your Shift Working Life Easier to Manage and Maintain

08 Aug 2024

Contributed by Lukas

Text me what you thought of the show 😊What if you could transform your chaotic shift work schedule into a life of balance and wellness? In today&ap...

[168] - Optimising Your Week as a Shift Working Mum

04 Aug 2024

Contributed by Lukas

Text me what you thought of the show 😊What if you could transform your chaotic shift-working life into a well-balanced and fulfilling existence? Jo...

[167] - Nutrition Timing and Meal Planning for Optimal Energy while Working Shifts

01 Aug 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how you can maintain peak energy levels while working irregular hours? Join Roger Sutherland in...

[166] - The Importance of Magnesium for Shift Workers

28 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Could magnesium be the ultimate game-changer for shift workers? Discover how this essential macro mineral can...

[165] - The Circadian Rhythm An Anticipatory System Essential to Health

25 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Have you ever wondered how ignoring your body's internal clock can wreak havoc on your health? Master th...

[164] - Caffeine and Stimulants, The Pros and Cons

21 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Can caffeine be your secret weapon to thriving in the demanding world of shift work? Join me, Roger Sutherlan...

[163] - Managing Family and Social Life as a Shift Worker

18 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Can you actually thrive as a shift worker while keeping your family and social life in balance? Discover the ...

[162] - Could Zinc be a Hidden Gem for Shift Workers?

16 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Could a simple mineral supplement revolutionize your shift work experience? Tune in to this episode of the He...

[161] - Unlocking Better Sleep: The Benefits of Natural Supplements for Shift Workers

15 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Are you ready to transform your sleep quality and finally wake up feeling refreshed? In today's episode ...

[160] - Building Resilience and Improving Mental Health

14 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Is your mental health suffering due to the demands of shift work? Join me, Roger Sutherland, certified Nutrit...

[159] - Shift work - The Health Impacts and Strategies to Support You

11 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how you can maintain optimal health while working irregular hours? Join me, Roger Sutherland, a...

[158] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 11/07/2024

11 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how to manage sleep effectively while working night shifts? Join us for an enlightening convers...

[157] - Naps - Are there any benefits?

09 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how a simple nap could revolutionize your work life? As a veteran law enforcement officer and c...

[156] - Effective Approaches for a Healthy Work-Life Balance

07 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how to conquer the chaos of shift work and still maintain a fulfilling personal life? Join me, ...

[155] - Greg Potter PhD - Everything shift work, sleep, circadian rhythms and nutrition

04 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how you can thrive even with a demanding shift work schedule? Join us as we unlock the secrets ...

[154] - Alcohol!! But it helps me to relax and sleep

30 Jun 2024

Contributed by Lukas

Text me what you thought of the show 😊Can a single drink really impact your performance and well-being as a shift worker? Join me, Roger Sutherland...

[153] - Shock Horror!!! Carbs and Shiftwork

27 Jun 2024

Contributed by Lukas

Text me what you thought of the show 😊Can cutting carbs actually make you feel worse? Discover the truth behind this common diet myth in our latest...

[152] - Help!!! I Can't Stop Snacking

23 Jun 2024

Contributed by Lukas

Text me what you thought of the show 😊Tired of constant snacking throwing off your energy and focus during your shift work? Discover the powerful c...

[151] - Alan Borges - Using time management strategies to thrive in shift work

20 Jun 2024

Contributed by Lukas

Text me what you thought of the show 😊Unlock the secrets to thriving as a shift worker with expert insights from Alan Borges in this compelling epi...

[150] - IBS, The Shiftworkers Curse. Let's address it

18 Jun 2024

Contributed by Lukas

Text me what you thought of the show 😊Can working non-traditional hours wreak havoc on your gut? Discover how shift work can exacerbate irritable b...

[147] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 13/06/2024

17 Jun 2024

Contributed by Lukas

Text me what you thought of the show 😊Discover the secrets to thriving on the night shift with Roger Sutherland from "A Healthy Shift." W...

[149] - Snack Ideas for the 24:7 shift worker

16 Jun 2024

Contributed by Lukas

Text me what you thought of the show 😊Are you tired of falling into the vending machine trap during your shifts? Discover how you can revolutionize...

[148] - 3 Pillars to Supercharge your Shiftworking Life

13 Jun 2024

Contributed by Lukas

Text me what you thought of the show 😊What if you could finally conquer the challenges of shift work and boost your energy levels like never before...

[146] - Night Eating - The biological impacts on your health

11 Jun 2024

Contributed by Lukas

Text me what you thought of the show 😊What if your night eating habits were silently sabotaging your health? Join me, Roger Sutherland, as we disse...

[145] - Sleep Disorders - It's time to challenge your physician

10 Jun 2024

Contributed by Lukas

Text me what you thought of the show 😊Could your irregular work schedule be masking a serious sleep disorder? Join us as we shed light on the criti...

[144] - Mark Breedon - Teaching women to be badass lifters and appreciate their bodies

06 Jun 2024

Contributed by Lukas

Text me what you thought of the show 😊How can a shift in focus from aesthetics to strength revolutionize your fitness journey? Join us on this epis...

[143] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 30/05/2024

30 May 2024

Contributed by Lukas

Text me what you thought of the show 😊What if maintaining a balanced lifestyle as a shift worker could be simplified with just a few strategic chan...

[142] - Protein Powders Explained – WPC, WPI, Casein, and Plant Proteins

26 May 2024

Contributed by Lukas

Text me what you thought of the show 😊Embark on a journey with me, Roger Sutherland, as we unravel the complexities of protein powders for the nigh...

[141] - A new strategy for that sleep between nights

23 May 2024

Contributed by Lukas

Text me what you thought of the show 😊Struggling to catch those elusive Z's between night shifts? As a former law enforcement officer with a k...

[140] - Erin Nugent - Illuminating the Shadows of First Responder Mental Health

02 May 2024

Contributed by Lukas

Text me what you thought of the show 😊When the darkness becomes too heavy to bear alone, Erin Nugent steps in with a torch. Once a guardian of the ...

[139] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02/05/2024

02 May 2024

Contributed by Lukas

Text me what you thought of the show 😊Navigating the night shift doesn't have to be a solo journey through the dark. Our latest episode featur...

[138] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18/04/2024

18 Apr 2024

Contributed by Lukas

Text me what you thought of the show 😊If you've ever wondered about the secret recipe for juggling the night shift with your daily life, this ...

[137] - Intermittent Fasting. We're doing it wrong

13 Apr 2024

Contributed by Lukas

Text me what you thought of the show 😊Could the key to unlocking your health potential be as simple as watching the clock? I'm Roger Sutherlan...

[136] - Dr. Martin Moore-Ede - How bad is Blue Light exposure at night? The benefits of Circadian Lighting

11 Apr 2024

Contributed by Lukas

Text me what you thought of the show 😊Unlock the secret to a revitalised shift working life with the wisdom of Dr. Martin Moore-Ede, our guide thro...

[135] - Does what we eat and when we eat really matter?

09 Apr 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how your late-night snack might be throwing off more than just your waistline? Join me, Roger S...

[134] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04/04/2024

03 Apr 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how night shift workers manage their health and find a semblance of normalcy while the rest of ...

[133] - Chloe Stevens - Tearing down the walls around Women's Health

24 Mar 2024

Contributed by Lukas

Text me what you thought of the show 😊Embark on an empowering journey with Chloe Stevens, a renowned women's health physiotherapist and nutrit...

[132] - If every shift worker did this one thing, they'd thrive

24 Mar 2024

Contributed by Lukas

Text me what you thought of the show 😊Struggling to keep your head above water while working unpredictable shifts? I'm Roger Sutherland, and I...

[131] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 21/03/2024

21 Mar 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...

[130] - Hailey Jamieson - 24/7 ICU Nurse with a passion for health and fitness

16 Mar 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how the relentless pace of shift work affects your health and well-being, particularly if you&a...

[129] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 07/03/2024

07 Mar 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered what it takes to keep ticking when the world's asleep? Roger Sutherland, a law enforcement...

[128] - Sleep - Part 3 - How to get back to sleep after waking

07 Mar 2024

Contributed by Lukas

Text me what you thought of the show 😊Are sleepless nights leaving you flustered? Fear not, because Roger Sutherland is here to guide you through t...

[127] - Sleep - Part 2 - How to wake up less frequently

05 Mar 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever feel like you're on a never-ending carousel of poor sleep and caffeine fixes? Roger Sutherland, our...

[126] - Sleep - Part 1 - Why do we wake up during sleep?

03 Mar 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever felt like you're on a never-ending carousel of wakefulness and sleep, especially when your job has ...

[125] - Greg Grogan - The Overwatch Collective's Mission for First Responder Well-Being

03 Mar 2024

Contributed by Lukas

Text me what you thought of the show 😊Join us as we sit down with Greg Grogan from the Overwatch Collective, delving into the heart of supporting o...

[124] - Michael Sugrue - Relentless Courage - Winning the Battle against Frontline Trauma

25 Feb 2024

Contributed by Lukas

Text me what you thought of the show 😊Michael Sugrue's journey through the shadows of post-traumatic stress is not just his own – it's ...

[123] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 22/02/2024

25 Feb 2024

Contributed by Lukas

Text me what you thought of the show 😊Navigating the night as a shift worker comes with a unique set of challenges that test the limits of human en...

[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...