Text me what you thought of the show 😊

In this episode, I open up about something many shift workers experience but few talk about openly: the dangerous coping mechanisms we turn to when the pressure gets too much. Whether it’s alcohol, drugs, pornography, or gambling — what starts as an escape can quickly spiral into something far more damaging.

As a former shift worker myself and a coach to thousands of others, I want to share what I’ve learned — not from judgment, but from real experience.

Here’s what we cover in this episode:

✅ How disrupted sleep patterns and hormonal chaos fuel poor mental health
✅ The link between isolation, chronic fatigue, and impulsive habits
✅ Why substances and distractions feel helpful — but make it worse
✅ What recovery really looks like (hint: it’s not about going cold turkey overnight)
✅ How to spot early warning signs in yourself or a colleague
✅ The power of one small daily habit — like a morning walk
✅ How talking to a trusted GP or friend can change everything
✅ Practical tools to start choosing better — and feeling better

If you’ve ever thought “I’m not myself lately”, this episode is for you.
And if it feels like too much to fix on your own — good news: you don’t have to.

👉 Take one small step today.

Visit ahealthyshift.com or come join us in the Shift Workers Collective — a safe space to talk, learn, and grow. You’re not broken. You’re not alone. And change is possible.

Support the show

----------------------------

WOMEN AND SHIFT WORK WEBINAR

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

COACHING

• One2One Coaching

_____________________

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're a shift worker struggling to get good-quality sleep—especially during daylight hours—this episode is for you. Today, I'm talking about one of the simplest yet most overlooked tools that can drastically improve your rest: the sleep mask.

Most people underestimate just how damaging light can be to sleep. Even tiny amounts of light from devices, early morning sun, or power boards can suppress melatonin by up to 50%. That’s enough to prevent your body from dropping into deep, restorative sleep—and for shift workers, that’s a big deal.

Here’s what I cover in this episode:

• How light disrupts your circadian rhythm and causes shallow, fragmented sleep
• A quick test to see if your bedroom is too bright for optimal sleep
• What to look for in a high-quality sleep mask (it’s not just about blocking light)
• Why using a sleep mask every single time you rest can actually train your brain to wind down faster
• And why, if you’re trying to sleep during the day, a sleep mask isn’t optional—it’s essential

If you’re looking for a reliable sleep mask that’s comfortable, light-blocking, and great for side sleepers, I personally recommend the Manta Sleep Mask Pro. You can find it on the Recommended Products page in the resources section at ahealthyshift.com.

Support the show

----------------------------

WOMEN AND SHIFT WORK WEBINAR

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

COACHING

• One2One Coaching

_____________________

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 😊

In this episode, I open up about a side of shift work we don’t talk about enough: the loneliness. Even when we’re surrounded by colleagues, shift work can create a deep sense of emotional isolation that creeps in slowly and quietly. Over time, it can affect everything from our sleep and decision-making to our eating habits and overall wellbeing.

Here’s what I share in this episode:

• How shift work pulls us out of sync with everyday life—missing weekends, holidays, and family time
• Why our biological need for connection often clashes with shift work schedules
• The truth about loneliness: it’s not just an emotion—it has real health consequences
• How small “micro-connections” like a quick message or a coffee catch-up can keep relationships alive
• The importance of finding a connection with others who understand the shift work lifestyle
• Why scheduling social time—just like an appointment—can actually protect your wellbeing
• How being honest with loved ones about your disconnection helps them support you
• Simple ways to blend social time with self-care, like walking with a friend
• When to seek professional help if loneliness starts to feel overwhelming

If any of this resonated with you, I’d love it if you shared the episode with fellow shift workers who might be going through the same thing.

And if you haven’t already, follow the podcast and leave a rating—it really helps others find this content. On Spotify, just head to the main show page; on Apple Podcasts, scroll to the bottom to rate and review.

You’re not alone, and you don’t have to go through shift work feeling that way.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching

_____________________

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 Have to Wreck Your Health – Here’s How to Thrive

In this episode, I talk about why shift work doesn't have to come at the cost of your health and wellbeing—and why it’s time organisations stop treating shift workers like machines.

I'm Roger Sutherland, and I’ve made it my mission to educate shift workers on how to take control of their health using simple, evidence-based strategies. Through my seminars and coaching, I help workers not just survive their rosters—but actually thrive.

Here’s what I share in this conversation:

• Why most organisations place people into 24/7 rosters without offering any real education on how to manage their health
• How employers focus on KPIs and operational targets, while overlooking their most valuable asset—their people
• What I teach in my seminars, including circadian rhythm alignment, fatigue management, and the five pillars of shift work health
• The specific hormonal challenges female shift workers face, and how to support them properly
• How companies that invest in shift work education are seeing reduced sick leave, improved retention, and fewer incidents
• Why simple and realistic movement strategies are more effective than complicated gym routines for shift workers
• The real-world impact these strategies are having in places like Queensland Police and major pharmaceutical companies

If you’re a shift worker—or responsible for the wellbeing of one—this episode will show you what’s possible when the right education is in place.

👉 Get your free seminar info pack at ahealthyshift.com, or reach out to me on LinkedIn or Instagram @a_healthy_shift.

Shift work doesn’t have to destroy your health—not when you know what to do.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching

_____________________

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 😊

In this episode of A Healthy Shift, I break down the long-term health risks of shift work — and more importantly, how to reduce your risk and protect your body over time.

As a certified nutritionist and former law enforcement officer, I’ve lived the shift work life and seen the toll it can take. But I also know the power of proactive strategies when it comes to sleep, nutrition, movement, and recovery.

Here’s what I cover in this episode:

• How shift work disrupts your circadian rhythm — and why that matters
• What the World Health Organization says about shift work and cancer risk
• The increased risk of chronic conditions like heart disease, diabetes, obesity, GI issues, and immune dysfunction
• Why these risks are serious — but not inevitable with the right tools
• How to get 7–9 hours of quality sleep even with an unpredictable roster
• Smart nutrition habits for shift workers (meal timing, hydration, food quality)
• Movement and strength routines that fit your schedule
• Stress and social health — the underrated pillars of shift worker wellness
• How to be the CEO of your own health with regular checkups and symptom tracking
  
  

If this episode helped you, make sure to subscribe, leave a review, and share it with a fellow shift worker who needs it.

Want to go deeper or work with me directly? Visit ahealthyshift.com to learn more.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching

_____________________

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 😊

In this episode, I’m breaking down how your circadian rhythm impacts every part of your health as a shift worker — and why managing it is the difference between surviving your roster and actually thriving.

Most shift workers are unknowingly working against their body’s natural rhythm. I’ll show you exactly how to turn that around using real science and practical tools.

Here’s what I cover:

• Why circadian disruption leads to fatigue, illness, and burnout
• How light exposure is your #1 tool for better sleep and energy
• How I build a “sleep cave” that helps shift workers fall asleep faster
• The power of blue-light blocking on your commute home
• How digestion follows your body clock — and how to eat smarter at night
• My go-to nutrition tips for reducing bloating and sugar crashes
• Why mental health suffers — and what to do about it
• Shift rotation tips, nap timing, and lighting hacks that actually make a difference

Need more support?

If shift work is taking a toll on your body or brain, you're not alone.
Join the Shift Workers Collective or work with me 1:1 at ahealthyshift.com — and let’s build a strategy that works for your schedule and lifestyle.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching

_____________________

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 😊

In this episode of A Healthy Shift, I break down the differences between two popular supplements: ashwagandha and magnesium. Both are known to support stress relief and better sleep — but they work in very different ways.

I explain:

• How ashwagandha can help calm a wired mind
• Why magnesium supports deep rest and nervous system recovery
• Which one might suit your shift work lifestyle better
• When using both could make sense
  
  

If you’ve ever reached for supplements after a rough run of night shifts or long days, this episode will help you choose wisely.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching

_____________________

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 wrecks your body. Long hours. No sleep. Crappy food. But what if one of the simplest things you could do for your health... fits in your pocket?

In today’s short but powerful episode, Roger dives into why a small handful of nuts a day might be the easiest, cheapest, and most effective habit for shift workers. We're talking heart health, brain protection, stable energy, and snack convenience—all in one.

In this episode, you'll learn:
– Why nuts are the perfect shift worker snack
– The myth about nuts making you fat (and why it’s false)
– How nuts help your brain, heart, sleep, and waistline
– The truth about roasted, raw, salted, and activated nuts
– Easy ways to get your daily 30g without overthinking it

If you’ve ever asked “What’s a healthy snack I can actually stick to?”—this episode is your answer.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching

_____________________

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.

_______________________