Episodit
-
Text me what you thought of the show 😊
We pull apart the seductive idea of permanent daylight saving and explain why the first light of the morning is a non-negotiable part of healthy sleep and mood. Then we shift to the hidden crisis in 24/7 workplaces: shift workers are still expected to cope with fatigue and circadian misalignment with almost no practical support.
• why the US Sunshine Protection Act matters and what “permanent summer time” actually means
• why stopping clock changes can reduce heart attacks, strokes and car accidents
• the biological case for standard time and the risk of darker winter mornings
• seasonal affective disorder, morning light exposure and why winter can feel tougher
• teenage chronotypes and the messy reality of changing school start times
• why one-off workplace keynotes do not create lasting behaviour change
• how Shift Work Champions builds internal shift work capability in real time
• caller experiences from trucking, farming and rotating rosters and what they reveal about fatigue
See below for how to connect with meSupport the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
What should you eat on night shift, and when should you eat when working nights?
If you struggle with bloating, digestive problems, weight gain, low energy or cravings during night shift, the timing of your food may be part of the problem.
In this episode, Roger Sutherland, Night Shift & Sleep Specialist and founder of A Healthy Shift, explains why eating on night shift is about more than calories and healthy food.
You’ll learn how your circadian rhythm affects digestion and metabolism, why large meals overnight can cause problems, and how to think differently about food timing when working night shift.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Puuttuva jakso?
-
Text me what you thought of the show 😊
Should you sleep straight after night shift, stay awake, or have a short sleep and get up?
The answer depends on one important question: are you working another night shift, or have you just finished your final night shift?
In this episode, Night Shift & Sleep Specialist Roger Sutherland explains how to recover after night shift, why your recovery strategy should change depending on your roster, and how sleep, daylight, movement and food timing can help you transition through and out of night shift.
If you work night shift, rotating shifts or irregular hours and struggle to recover after working nights, this episode will help you understand what to do when you get home.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
Why can’t you sleep after night shift, even when you’re completely exhausted?
If you work night shift and struggle to fall asleep, stay asleep or get enough quality daytime sleep, this episode explains what is happening and what you can do about it.
Roger Sutherland, Night Shift & Sleep Specialist and founder of A Healthy Shift, explains how your circadian rhythm, daylight exposure, caffeine, food timing, body temperature and sleep environment can affect sleep after night shift.
You’ll also learn practical ways to create a better post-night shift routine and improve your daytime sleep without relying on random sleep tips.
If you’re a nurse, paramedic, police officer, firefighter, emergency services worker or anyone who works overnight, this episode will help you better understand how to sleep after night shift.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
I explain why night shift fatigue can stick around even after a decent sleep and why the real issue is often circadian disruption. I break down a simple four pillar system so you can reduce biological chaos and recover with less guesswork.
• sleep deprivation versus circadian misalignment and social jet lag
• why sleeping in and random recovery can backfire
• the four pillars for shift worker health: sleep, daylight, movement, nutrient timing
• practical sleep environment upgrades and routine anchors for daytime sleep
• daylight exposure as the strongest biological clock signal and why timing matters
• movement after waking as a low stress way to boost alertness
• night shift nutrition as a timing problem not just a calorie problem
• how to stop chasing tips and build repeatable systems around your roster
• picking your weakest pillar and repeating one behaviour consistently
Reach out, book that call. It’s free and it’s obligation free.If this episode helped you, please follow a healthy shift wherever you listen to your podcasts.
It would also be ever so helpful if you could leave a rating and review on the app you’re currently listening on.
If you want to know more about me or work with me, see below.Thank you for listening
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
We challenge leaders to stop treating shift work as a roster problem and start treating it as a biology problem that drives safety, errors, and performance. We lay out why fatigue is an organisational risk and why training trusted Shift Work Champions on the floor can change culture in real time.
• asking who owns shift worker biology in a 24-7 workplace
• outlining the evidence on long-term health risks from night and rotating shifts
• reframing fatigue as a performance and safety issue, not an employee weakness
• explaining why many wellbeing efforts miss night shift crews
• proposing Shift Work Champions as an internal capability model
• describing what champions learn about circadian rhythms, light, sleep, movement, and nutrition
• showing how education spreads through peers and lifts retention and resilience
• inviting leaders to build evidence-based education into fatigue risk management
If you'd like to learn more about this or my seminars and what I do, workshops, keynotes, and the shift work champion™ program see belowSupport the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
Long haul cabin crew work is one of the most demanding forms of shift work. Crossing multiple time zones, disrupted sleep, irregular meal times, constant passenger interaction, and high-pressure safety responsibilities all place enormous strain on the body.
In this episode, Roger Sutherland draws on nearly 40 years of shift work experience, his background as a certified nutritionist, and conversations with long haul cabin crew to explain why this role is so challenging and, more importantly, what can be done to reduce the impact.
Roger introduces the four biological drivers that influence every shift worker's health: sleep, light, food timing and movement. He explains how understanding these factors can help cabin crew improve energy, recover faster between flights, reduce fatigue, improve digestion and protect their long-term health.
Whether you're flying internationally every week or simply interested in managing jet lag and irregular schedules, this episode provides practical, evidence-based strategies you can begin using immediately.
In This Episode
• Why long haul cabin crew may have one of the toughest shift work jobs in the world
• The hidden physical and mental demands behind every flight
• How circadian rhythm disruption affects sleep, energy and health
• The four biological drivers every shift worker should understand:
• Sleep
• Light
• Food timing
• Movement• When to stay on your home time zone and when to adjust to local time
• How to improve sleep during flights using routines, breathwork and strategic napping
• Why 30-minute naps and 90-minute sleep cycles work best
• How to reduce sleep anxiety before early departures
• The importance of banking sleep before long haul flights
• Nutrient timing strategies to reduce digestive issues and improve recovery
• Foods to prioritise and foods to limit while travelling
• Why female cabin crew face additional biological challenges and practical ways to support hormone and digestive health
• Breathwork techniques to reduce stress and improve sleep quality
• Managing fatigue with smart caffeine use
• Exercise recommendations after long haul flights
• Why walking and low-intensity exercise can improve recovery
• The importance of regular blood tests and health screening
• Sleep medications versus natural sleep
• When melatonin may help—and when it can make things worse
• Supplements discussed:
• Creatine Monohydrate
• Omega-3
• Vitamin D
• Zinc
• Iron and Vitamin B (when appropriate)• Sleep products and tools Roger recommends for frequent travellers
Key Takeaways
Long haul flying creates significant circadian disruption, but understanding your biology allows you to work with your body instead of against it.
Small changes in sleep timing, light exposure, meal timing and movement can have a major impact on energy, recovery and long-term health.
Strategic naps, proper recovery routines and evidence-based supplementation may help reduce fatigue and improve performance across multiple time zones.
Who This Episode Is For
This episode is ideal for:
• International cabin crew
• Flight attendants
• Airline pilots
• Frequent business travellers
• FIFO workers
• Emergency services personnel
• Healthcare workers
• Anyone working rotating shifts or experiencing regular jet lagResources Mentioned
• Manta Sleep Mask Pro
• Ozlo Sleepbuds
• Creatine Monohydrate
• Omega-3 (EPA/DHA)
• Vitamin D
• Zinc Picolinate
• Breathwork techniquesConnect with Roger
To learn more about Roger's coaching, recommended products and shift work education, visit:
ahealthyshift.com
@a_healthy_shift
If You Enjoyed This Episode
If you found this episode helpful, please hit follow and turn on notifications, leave a review and share it with someone working shift work or long haul aviation. Every share helps more shift workers improve their health, sleep and performance.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
Roger Sutherland returns from a Mediterranean cruise with fresh eyes on what keeps your energy stable and what quietly knocks it off course. We unpack jet lag like a body clock problem you can plan for, then pivot to a blunt chat about Victoria’s “new normal” and the habits we have all drifted into since COVID.
• Mediterranean cruise routines, walking volume, gym habits and why it matters
• Choosing alcohol free options, what changed after COVID drinking patterns
• Reframing exercise as everyday movement for glucose and mental health
• Pickleball as a social, low impact way to get fit
• Safety and policing visibility, why presence shifts behaviour and confidence
• Infrastructure frustration, roadworks fatigue and the boiling frog effect
• Jet lag and shift work overlap, using circadian rhythm cues to recover faster
• Practical reset plan, light exposure, meal timing and movement after landing
• Caller tips, walking on flights and switching to destination time
People want to contact you. The best way to do that is a healthy shift.com or on Instagram to a underscore healthy underscore shift.Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
We unpack Victoria’s new Psychological Health Regulations and explain how they turn fatigue, trauma exposure and roster design into legal duties for employers. We share practical controls, outline your rights to request reviews and show how culture must shift from toughness to compliance.
• definition of psychosocial hazards under the act
• why mindfulness or training alone is not a control
• roster design, staffing and recovery as legal controls
• proactive risk assessment and continuous review
• meaningful consultation with health and safety reps
• how to report hazards and trigger a review
• culture clashes between tradition and compliance
• practical examples for policing, healthcare and transport
Please share this episode with your colleagues and management because it’s important.If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released.
Links to the Act and Regulation referred to in the episode
Occupational Health and Safety Act 2004
Occupational Health and Safety (Psychological Health) Regulations 2025
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
After a night shift, there’s always the same question: do you push through a workout, or do you go home and sleep?
In this episode, I break down why the “always train no matter what” mindset can backfire for shift workers, especially after long nights spent fighting against your body clock.
Exercise is a stressor, and after 12 hours under bright lights, overstimulated, dehydrated, and exhausted, another intense session can sometimes do more harm than good.
• Why hard training after night shift can disrupt recovery and sleep
• What your body is actually trying to do after a long night awake
• The role of melatonin and cortisol in post-shift recovery
• The difference between recovery movement and performance training
• Why fatigue increases injury risk and affects coordination
• How bright morning light and gym lighting can interfere with sleep signals
• The truth about pre-workout supplements and caffeine after night shift
• Why sleep deprivation changes how your body handles stress
• How to make post-shift training work if it’s your only option
• Why shorter, lower-intensity sessions are often the smarter choice
• The importance of hydration, movement quality, and recovery
• Why sometimes the healthiest option is simply going straight to bedFor shift workers, sleep isn’t laziness—it’s recovery.
If this episode helped, subscribe for more evidence-based shift work strategies, share it with someone working nights, and leave a rating and review to help more shift workers find the support they need.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
Shift work doesn’t fall apart because people don’t care. Most of the time, it falls apart because the hardest moments happen when people are exhausted, understaffed, and just trying to get through the shift.
In this episode, I talk to leaders, managers, HR teams, and anyone responsible for workplace wellbeing about what I believe is missing in most 24/7 industries: trained shift work champions inside the workplace.
• Why workplace wellbeing strategies often fail in real-world shift environments
• What a real shift work champion actually looks like
• Why peer-to-peer support works better than posters and one-off seminars
• How workplace culture affects fatigue, recovery, and decision making
• The role of sleep, circadian rhythm, nutrition, stress, and boundaries in shift worker health
• Why practical support matters more than motivation alone
• How fatigue impacts performance, safety, and team culture
• The hidden cost of doing nothing, including burnout, turnover, and unplanned leave
• Why industries like healthcare, emergency services, transport, mining, and manufacturing are especially vulnerable
• How shift work champions can improve sustainability, retention, and safety across teamsIf you’re interested in building shift work champions within your workplace, there’s a link in the show notes where you can reach out and learn more.
If this episode helped, subscribe, share it with a leader who needs to hear it, and leave a rating and review to help more shift workers find the support they deserve.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
The hardest part of night shift might not be the shift itself—it’s the sunrise on the drive home.
A lot of shift workers hear “get morning sunlight” and assume more light is always better. But after a night shift, that same morning light can push your body into full daytime mode and make sleep almost impossible.
In this episode, I break down what’s actually happening in your body and why blue light plays such a big role in post-shift sleep disruption.
• Why morning sunlight can make daytime sleep harder after night shift
• What blue light does to your brain and circadian rhythm
• How special eye cells called ipRGCs signal wakefulness to your body clock
• Why melatonin drops and alertness rises after light exposure
• Why sleep after night shift becomes lighter and easier to interrupt
• How orange lens blue light blocking glasses can help protect daytime sleep
• When to put blue blockers on for the best effect
• Why cheap “blue filter” glasses often don’t work properly
• Why cloudy mornings still expose you to strong blue light
• How screens, TVs, and bright LEDs can keep your brain switched on
• Practical ways to improve sleep, energy, and recovery after nightsIf you want better daytime sleep and a routine that actually works with night shift, this episode will help.
If it helped, subscribe, share it with someone working nights, and leave a rating and review so more shift workers can find the support they should’ve been taught from the beginning.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
Shift work can leave you feeling flat, wired, hungry, and foggy, even when you’re trying to do everything right. Most of the time, it’s not a motivation problem. It’s a timing problem.
When your body clock can’t line up with your roster and environment, social jet lag takes over. Your energy drops, sleep quality suffers, and your appetite starts to feel all over the place.
In this episode, we focus on the three most powerful signals that help reset your rhythm and make shift work feel more manageable.
• Why timing, not effort, is often the real issue for shift workers
• How social jet lag affects your energy, sleep, and appetite
• Why early daylight is the strongest signal for your body clock
• How meal timing impacts metabolism and blood sugar control
• Why eating based on “being awake” can backfire on night shift
• How simple outdoor movement helps boost alertness and recovery
• Why you don’t need intense workouts—just better timing
• How stacking light and movement can improve energy fast
• A simple 7-day challenge to test this in your real routine
• The key signs to track: energy, alertness, sleep, and overall rhythmThis is a simple, practical approach you can actually try without overthinking it.
If this helped, subscribe so you don’t miss the next episode, share it with someone on shift, and leave a rating and review to help more people find the show.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
Some people can look calm, capable, and completely in control on shift… while quietly falling apart underneath it all.
In this episode, I talk honestly about “the mask” many shift workers wear, and the toll it can take over time. This conversation is for anyone regularly exposed to trauma at work, including police, paramedics, nurses, firefighters, vets, vet nurses, dental teams, and other high-stress professions.
• Why “moving on” isn’t the same as actually processing trauma
• How repeated exposure to stress can keep your nervous system stuck in fight-or-flight
• Why trauma isn’t just mental, but also physical and stored in the body
• How stress can show up as poor sleep, hypervigilance, aches, irritability, emotional distance, and burnout
• What happens when you bring “the mask” home to your family
• Why partners often end up walking on eggshells without understanding why
• The early warning signs your nervous system is overloaded
• Why your mental health needs regular maintenance, just like a car
• How trauma-informed breathwork can help regulate stress and release tension safely
• Why you don’t always need to relive every detail to begin healingIf the mask is getting heavy, there’s a link in the show notes where you can book a one-off session or a 15-minute coaching assessment.
If this episode helped, subscribe, share it with someone who needs it, and leave a rating and review to help more shift workers find the show.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
Night shift can feel like you’re doing everything right and still getting hit with cravings, brain fog, poor sleep, and weight gain.
In this episode, we break down why that happens and what actually helps when you’re awake while your body clock wants you asleep.
• Why shift workers often struggle with cravings, fatigue, and weight gain
• Why it’s not just about “clock time,” but your circadian rhythm
• How your body metabolises food differently overnight
• Why metabolism can slow down during night shift hours
• Why many shift workers gain weight even without eating more
• What makes heavy meals harder to tolerate at 2am and 3am
• Why simpler, easy-to-digest foods can work better on nights
• Practical nutrition ideas for overnight shifts
• The role of hydration in energy and recovery
• How circadian disruption affects sleep, mood, and mental clarity
• Details about the free online Night Shift Summit
• What employers and leaders need to change to better support shift workersWe also keep things fun by asking listeners to choose the song that best captures the shift work experience.
If you know someone working nights, rotating rosters, healthcare, emergency services, FIFO, or any non-traditional schedule, send this episode their way.
Subscribe, share, and leave a review to help more shift workers find strategies that actually fit the job.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
Monday mornings can feel brutal, even when you don’t hate your job. In this episode, we break down why “Mondayitis” is more than just a bad attitude—it’s often a body clock problem.
We explore how weekend sleep habits can throw your circadian rhythm out of sync and why Monday mornings can feel like a weekly dose of jet lag.
• Why Monday mornings can feel harder than they should
• How your circadian rhythm affects energy, mood, and alertness
• What happens when weekend sleep schedules shift too far
• Why sleeping in on weekends can backfire by Monday
• How alarms can pull you out of the wrong stage of sleep
• Why teens struggle more with early mornings
• How chronotypes change as we age
• Why poor sleep can increase cravings and hunger
• How light exposure, meal timing, and movement affect your body clock
• Practical ways to reduce “social jet lag” during the week
• Details about the free Night Shift Summit and what it coversIf you’ve ever felt like you’re resetting your body clock every single week, this episode will help you understand why.
Subscribe so you don’t miss future episodes, share this with someone who hates Mondays, and leave a review with your best tip for beating Mondayitis.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
Shift work can make it feel like your body is working against you. You’re exhausted no matter how much you rest, your gut feels off, weight gain doesn’t make sense, and your cycle feels unpredictable.
If you’ve ever thought “my hormones are broken,” this episode is for you. Especially if you’re a female shift worker dealing with PCOS symptoms, endometriosis flare-ups, irregular periods, brain fog, and constant fatigue.
• Why your hormones usually aren’t broken, they’re reacting to your environment
• How light, sleep, meal timing, stress, and movement act as “time signals” for your body
• Why shift work disrupts these signals and throws everything out of sync
• Why a calorie deficit still matters for weight loss, but becomes harder with circadian disruption
• How poor timing affects appetite, digestion, energy, and recovery
• Why it can feel like your body is working against you when your rhythm is off
• The importance of getting light exposure based on your wake-up time, not the clock
• How gentle outdoor movement supports energy and recovery
• Why structured meal timing works better than random eating
• The value of getting multiple daylight exposures throughout your day
• Why protecting sleep and managing stress is critical for hormone healthIf you’re feeling stuck and don’t know where to start, there’s a link in the show notes where you can reach out for support.
If this episode helped, subscribe, share it with a shift-working friend, and leave a rating and review to help more people find it.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
Night shift takes a real toll, but it doesn’t have to control your energy, sleep, or recovery. In this episode, I share why I’m excited to be part of the free Global Night Shift Summit and what you can actually take away from it as a shift worker.
• Why National Third Shift Day matters and why night workers need more recognition
• What the Global Night Shift Summit is and who it’s for
• How the timing works for the US and Australia, plus replay access
• How to approach night shift before, during, and after so you’re not constantly drained
• Why most people struggle simply because no one ever showed them how
• How your circadian rhythm affects fatigue, sleep, and overall health
• The mental load of night shift and why it gets worse when you’re out of sync
• How to time your nutrition for better energy and recovery
• What employers can actually do to better support 24/7 teams
• What to expect from the event, including short expert talks and a live Q&AIn the show notes is a link. Go and have a look at the landing page for the event and instantly register your spot.
If you enjoyed the episode, follow the podcast and leave a review. It really helps more shift workers find it.
You can also learn more or work with me at ahealthyshift.com.
REGISTER HERE:
NIGHT SHIFT SUMMITSupport the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
Shift work gets brushed off as “part of the job”… but no one actually teaches you how to handle it.
So most people end up guessing. Trying different foods, routines, supplements, or just copying coworkers who feel just as wrecked.
In this episode, we talk about why that keeps you stuck, and what it looks like to actually have something that works for your life and your roster.
We get into why days off can feel worse than work days, how shift habits can lead to weight gain and brain fog, and the kind of questions people always ask, ike eating at 3am, sleeping during the day, when to train, and what supplements actually matter.
We also touch on chrononutrition and what changes when you stop fighting your body and start working with it.
If you want help applying this to your own schedule, you can book a one-off session at ahealthyshift.com.
If this helped, follow the podcast and leave a review. It really helps more shift workers find it.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
-
Text me what you thought of the show 😊
If you work nights and your brain feels like it’s running on fumes, the usual answer is more coffee, more energy drinks, and just pushing through. But that cycle often leads to wired nights and poor daytime sleep.
In this episode, we bring on Steve Jennings, known as the “Creatine OG,” to break down what creatine actually does—and why it goes far beyond gym performance, especially for shift workers.
• Why relying on caffeine alone keeps shift workers stuck in a fatigue cycle
• Who Steve Jennings is and his role in bringing creatine into mainstream use
• How creatine supports cellular energy through the ATP system
• Why creatine isn’t just for muscles, but also for brain function
• How it can support memory, mood, focus, and mental clarity during sleep deprivation
• Why creatine is especially relevant for shift workers dealing with circadian disruption
• Simple dosing guidelines, including the common 3–5g daily approach
• How some people use short-term higher doses during demanding night shifts
• Breaking down common myths like “creatine is a steroid” and “you need to cycle it”
• The truth about kidney concerns and creatinine levels in lab tests
• Hydration, cramps, and the real story behind “bloating”
• Why women may benefit even more, especially around perimenopause and menopause
• What current research says about creatine and long-term health, including bone supportIf you want a clear, evidence-based guide to using creatine for shift work performance and recovery, this episode covers it.
Subscribe for more evidence-based shift work nutrition, share this with someone working nights, and leave a rating and review to help more shift workers find the show.
Support the show
----------------------------
YOU CAN FIND ME AT
Website
Instagram
LinkedIn
Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
- Näytä enemmän
![[391]- Your host on Radio 3AW - Talk Back Radio 20-07-2026](https://is1-ssl.mzstatic.com/image/thumb/Podcasts116/v4/65/35/76/653576ab-780e-4800-2fe2-42ff28c30cd3/mza_15968485534586281358.jpg/80x80bb.jpg)