A Healthy Shift

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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:

• Wh...

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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 ...

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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...

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In this episode of A Healthy Shift, I take you through my journey—from being a 16-year-old Kiss fan camping outside Waverley Park to spending 40 years with Victoria Police. Along the way, I saw just how hard shift work can be on your body, mind, and relationships.

That’s exactly why I created A Healthy Shift—to help shift workers like you take back control of your health, reduce fatigue, and th...

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Burnout has silently become the baseline for too many shift workers—especially those in healthcare and emergency services. You're waking up exhausted, pushing through gruelling 12-hour shifts, barely eating properly, and your sleep is completely disrupted. When did this become normal?

In this raw, unfiltered conversation, I'm addressing the dangerous reality facing countless...

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In this candid episode, fitness coach Jack Hallows and I dive deep into the transformative power of resistance training—especially for those juggling the challenges of shift work. Beyond just physical gains, we explore how strength training builds confidence, mental clarity, and improved health markers that positively impact every part of your life.

After 40 years in law enforcement working rot...

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Feeling Burnt Out from Shift Work? You’re Not Alone — And It’s Not Your Fault.

Most organisations expect 24/7 workers to navigate tough schedules without any guidance on how to protect their health.

After 40+ years as a police officer, experiencing every type of shift pattern imaginable, I’ve seen firsthand how this lack of knowledge wrecks lives.

That’s why I created practical, hands-on health a...

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Shift work disrupts our body's natural 24-hour clock (circadian rhythm), affecting metabolism, hormones, and how we process food, which increases risks of weight gain, diabetes, and heart disease.

• Insulin sensitivity drops at night, making your body less effective at handling sugar during night shifts
• Cortisol levels remain elevated during night shifts, making fat storage...

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Blue light exposure at night disrupts our biology beyond sleep, causing serious health issues that shift workers need to understand and address to protect their wellbeing.

• Blue light isn't actually blue – it's hidden within white light with higher concentrations in whiter light
• Special cells in our eyes detect blue light and signal the brain it's daytime, even w...

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What if we told you that the very people keeping our society running 24/7 — emergency workers, nurses, first responders, and other shift workers — are silently suffering due to outdated systems, toxic workplace culture, and dangerous health consequences?

In this powerful and confronting episode, Roger Sutherland sits down with former emergency nurse and shift work advocate Chloe Spring to expos...

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Are you tired of being told you need eight hours of sleep—when your shift schedule makes that nearly impossible? You're not alone, and more importantly, you're not failing.

In this episode, we’re flipping traditional sleep advice on its head. With nearly 40 years of experience as both a shift worker and certified nutritionist, I reveal science-backed strategies that actually work for ...

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Shift shock hits like a tidal wave when your entire life gets flipped upside down by irregular work hours. That overwhelming feeling when sleep patterns crumble, dietary choices deteriorate, and you find yourself constantly out of sync with everyone you care about isn't just uncomfortable – it's unsustainable.

As someone who's weathered almost four decades of shift work...

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When was the last time you experienced real darkness—so dark you couldn’t see your hand in front of your face?

According to mathematician and sleep expert Dr. Olivia Walch, our modern “light diet” may be silently sabotaging our sleep.

In this eye-opening episode, Dr. Walch breaks down the surprising science behind circadian rhythms and why obsessing over “8 hours a night” misses the p...

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The mental health challenges of shift work extend far beyond simple fatigue. In this powerful conversation with Matt Newlands, former police officer and co-founder of Frontline Mental Health, we delve into the subtle warning signs of declining mental health that often go unrecognised in frontline workers.

Matt shares his personal journey through post-traumatic stress and depression, r...

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Forty years of night shifts taught me one crucial lesson—our bodies were never designed for midnight meals.

As the founder of A Healthy Shift and a former law enforcement officer, I’ve seen firsthand how eating habits can make or break a shift worker’s health. When darkness falls and melatonin kicks in, your body assumes it’s time to rest. Your digestive system slows down, your metabolism shift...

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Ever wake up feeling like you’ve already lost the day before it even starts?

If you’re a shift worker, that feeling isn’t just common—it’s a sign your body clock is out of sync. But the fix doesn’t come from supplements or strict routines. It starts in the first 30 minutes after you wake up.

In this episode, I share the 6-step morning routine that’s helped countless shift workers reset their ene...

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Here’s the hard truth most people won’t tell you about shift work:
 It’s not the roster that's ruining your health—it’s what you do around it.

After more than 40 years working rotating shifts in law enforcement, I’ve seen firsthand that the job isn’t the enemy—but neglecting your body and your routines is.

Too many shift workers fall into a dangerous mindset: waiting for their employer ...

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Are you grinding through night shifts, battling brain fog at 3AM, and wondering if there’s anything that can actually help? You might be overlooking one of the most powerful – and affordable – tools out there: creatine monohydrate.

In this breakthrough episode of A Healthy Shift, renowned shift work expert Roger Sutherland flips the script on creatine. Long associated with gym culture and bodyb...

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Shift work disrupts our natural eating patterns, impacting how our bodies process food, particularly overnight when our systems aren't primed for digestion. Dr. Charlotte Gupta discusses her groundbreaking research on the factors influencing shift workers' eating behaviors and how timing matters as much as food choices.

• Eating at night challenges our glucose metabolism, po...