A Healthy Shift

Text me what you thought of the show 😊 We unpack how light shapes sleep, mood, and performance, then connect it to the real strain on shift workers and police. Practical tools for anxiety, pain, and late-night routines give listeners immediate steps while we challenge how systems value frontline health. • why daylight calibrates circadian rhythm and melatonin • hidden harms of indoor LEDs, screens, and blue-heavy light • day lenses versus full blue blockers and when to use each • simple morning light habit to anchor your clock • breathing drills to cut anxiety and aid sleep onset • SAD, winter mood dips, and getting outside even on cloudy days • policing attrition, burnout, and the cost of lost experience • funding gaps and why retention beats recruitment alone • night driving exposure and safer post-shift wind-downs • pen and paper by the bed, phone out of reach ahealthyshift.com — resources, recommended products, and discount codes 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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, we break down what’s really happening when women work nights and why the research shows a higher risk of breast cancer in long-term night shift workers. More importantly, you’ll learn what you can do right now to reduce that risk in a practical, realistic way. Here’s what we cover: • How night shift disrupts your circadian rhythm and hormone balance • What large long-term studies are showing about elevated breast cancer risk • Melatonin’s role in repair, recovery, and hormone regulation • How artificial light at night interferes with melatonin • The impact on immune function, inflammation, and sleep quality • Which groups of women are most vulnerable, including menopause considerations • Roster issues that make risk worse (backward rotations, long stretches, poor recovery) • Realistic strategies to support your sleep timing and consistency • Smart light management and how to use daylight to your advantage • Recovery steps, naps, hydration, and reducing alcohol • The importance of screening with your GP and understanding your personal risk • How coaching can help you build routines that truly protect your health If you want clarity, a plan that actually fits your shifts, and support to improve your health long-term, reach out, this is the work I do every day with shift workers. Subscribe so you never miss an episode, and if you’re finding these conversations helpful, a quick rating or review makes a massive difference. To learn more or to work with me, visit ahealthyshift.com . 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 We show how structure beats willpower for eating well on a chaotic roster, then unpack the Glass Bowl Method: simple one-bowl meals that keep you full, reduce decision fatigue, and help weight loss stick without obsessive tracking. • Jesse’s 40 kg loss, relapse after travel, and mindset shift • Why calories matter but food quality drives satiety • Three meals, two to three snacks as a default template • Plan B meals and non-perishables for chaotic shifts • Sleep, stress, movement, and their impact on appetite • The Glass Bowl Method structure and recipe anatomy • Light-touch tracking and repeatable meal templates • How to set a personal why and ditch quick fixes • Who the book helps and weekly planning tips • Where to find Jesse and book an update schedule Connect with Jesse at: Instagram: @ jessespt Book: The Glass Bowl Method 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 Light is the most powerful signal for your body clock—but most shift workers never train it on purpose. In this episode, I explain how your eye’s light-sensing cells set circadian timing and show you exactly how to use morning light, controlled darkness, and smart lighting habits to stabilise sleep, mood, digestion, and energy across any roster. What You’ll Learn: What IPRGCs are and how they differ from rods and cones How light signals reach the SCN and set circadian timing Why morning light anchors alertness and rhythms How evening blue light suppresses melatonin How shift work disrupts the body’s clocks Practical light strategies for day, afternoon, and night shifts When to use blue-blocking glasses after nights Home lighting swaps and screen hygiene that protect sleep How light timing affects appetite, metabolism, and gut rhythms Simple consistency habits to stabilise your clock long term If you want help building the right light routine for your roster, reach out through the link in the show notes. Subscribe so you never miss an episode, and please leave a rating and review—it helps more shift workers find the podcast. 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 The idea of “catching up” on sleep with a long lie-in sounds helpful, but it actually disrupts your body clock. In this episode, I explain why it backfires and share a simple plan to stabilise your sleep timing across nights, early starts, and rotating shifts. You’ll learn how to anchor your wake time, use light and movement to reset your clock, nap strategically, and bank sleep before tough runs. What You’ll Learn: Why weekend lie-ins disrupt circadian rhythm How a drifting body clock drives cravings, low mood, and fatigue The anchor habit of a consistent wake-up time How morning light and gentle movement act as time cues Short power naps that support recovery without harming night sleep How to bank sleep before nights and early starts A practical daily timing plan for shift workers A calm pre-sleep routine that improves depth and consistency If you want help building a sleep plan that fits your roster and your energy needs, use the link in the show notes to get in touch. Subscribe for new episodes, and please leave a rating and review—it helps more shift workers find the show. Learn more at ahealthyshift.com . 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 We unpack the real mechanics of Triple Zero while sharing practical night shift nutrition, and we dig into ambulance ramping, hospital bottlenecks, and why culture and policy shape ED overload. Roger brings frontline stories from policing and coaching to map fixes that actually work. • Treating mindset to improve shift worker health • Fruit, antioxidants, and smart snacks for nights • Why dispatch questions don’t delay ambulances • Misuse of Triple Zero and alternatives to ED • Ambulance ramping explained and root causes • Nursing swing shifts and safety risks • Cultural habits, GP access, and education • Police and paramedic cooperation on volatile jobs • Funding priorities for health and law and order 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 Most shift workers are unknowingly wrecking their sleep—and it’s fixable. In this episode, I break down the most common sleep mistakes and turn them into simple habits you can repeat on any roster. Early daylight, movement, a caffeine cut-off, skipping the nightcap, and real stress care become a toolkit you can rely on to improve sleep depth, energy, and recovery. What You’ll Learn: How early daylight resets the circadian clock Ways to build sleep pressure without the gym The 12 o’clock caffeine rule that protects sleep Why alcohol fragments REM and deep sleep Simple wind-down routines that actually work Stress practices that calm the nervous system Five common sleep sabotages—reversed How to set routines for rotating rosters If this resonated and you're ready to fix your sleep, book a one-to-one assessment call using the link in the show notes. Subscribe so you never miss a new episode, and please leave a rating and review—it helps other shift workers find the show. Learn more at ahealthyshift.com . 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 feeling flat, unmotivated, tired, or just not yourself… it’s not because you’re broken. It’s because shift work quietly pulls you into a spiral you don’t even see happening. I’m talking about three behaviours stopping movement, relying on ultra-processed food, and missing daylight, that slowly drag your energy, mood, and resilience downhill. The good news? You can turn this around far more easily than you think. And today I’m walking you through simple changes that work with your roster, not against it. Here’s what we’re diving into: The three-behaviour spiral that sends shift workers into low mood and poor energy Why planned, intentional movement steadies your sleep and lifts your resilience How ultra-processed foods mess with your brain chemistry and keep you feeling flat Easy whole-food swaps that fit into any roster, even with limited breaks The role of daylight exposure in keeping your body clock on track How to stack small, repeatable habits so you can build momentum on your worst weeks Real-life timing tips for nights, early starts, and turnarounds And where you can get support from someone who actually understands shift work These aren’t big dramatic overhauls. These are small things that give you enormous returns, if you put them in place consistently. If you’re struggling and want some guidance that truly fits your roster, I’d love to chat. Book a free one-to-one coaching assessment call with me. We’ll talk about what’s going on for you, what’s getting in your way, and the exact steps you can take right now to start feeling better. If you enjoy the show, it would mean a lot if you could rate and review the podcast . And make sure you subscribe , so you’re notified as soon as a new episode drops. Let’s keep you well, strong, and in control of your shift-work life. 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 We share a simple, evidence‑based plan to beat midnight cravings by aligning food timing with your body clock. Learn how a pre‑shift dinner and a 2–4 a.m. snack swap stabilise energy, protect gut health, and end the vending‑machine spiral. • Why circadian misalignment drives cravings and weight gain • The case for a main pre‑shift dinner with lean protein and complex carbs • How digestion slows overnight and what that means for food choices • The 2–4 a.m. dip and a protein plus fibre snack strategy • Practical non‑perishable options to replace vending‑machine sugar • One small commitment this week to build momentum • Workplace education options for teams needing structured support All you've got to do is go to the link in the show notes and start a conversation Don't forget, rate and review this podcast Follow the link in the show notes. It'll take you straight to the seminar experience webpage. Everything's on it. You can book a call and have a chat with me about it If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released It would also be ever so helpful if you could leave a rating and review in the app you're currently using. 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 As a shift worker, your rest is non-negotiable, and not all popular sleep and recovery products are worth the hype. In this essential episode, I share a field-tested gear list designed specifically for the unique challenges of shift work. Learn how to sleep deeper, manage disruptive light and noise, and recover faster without breaking the bank. From essential light-blocking tactics to high-impact supplements and advanced recovery tech, I'll explain what works, why it works, and how to choose products with total confidence. What You’ll Master in This Episode: The Circadian Code: Why light timing and spectrum are the absolute most critical factors for regulating your sleep. Lens Strategy: Which blue-light-blocking lenses to wear during the day and which to use after dark for maximum melatonin production. Total Darkness: Why a contoured sleep mask is superior to a standard one for achieving 100% light blockage. Silence is Golden: When smart sleep buds outperform earplugs for blocking noise disruption. On-Shift Comfort: Essential period-care tools that work effectively during long, demanding shifts . Natural Wind-Down: How to use natural sleep gummies for a gentle, non-groggy transition to rest. Midnight Trips: The secret to using zero-blue motion lighting in bedrooms and bathrooms to prevent sleep disruption. Early Shift Wake-Up: Effective morning light therapy strategies to feel alert and energized right away. Deep Recovery: The proven infrared sauna benefits for stress reduction, recovery, and improving sleep quality. Home Office Setup: Adaptive desk lighting for home workers needing flexible light schedules. Supplement Baselines: The essential stack for shift workers: vitamin D, omega-3, creatine, zinc, magnesium L-threonate, and multivitamins. Black Friday Plan: How to plan your cart to avoid expensive duds and invest only in products that deliver. Visit ahealthyshift.com → Resources → Recommended Products. 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 We honour Detective Leading Senior Constable Dave “Stevo” Stevenson and talk frankly about why so many people feel unsafe at home. From gang history to social media bravado, we unpack consequence, culture, parenting, and what practical fixes might work. • My tribute to Dave “Stevo” Stevenson and the blue family • Roger’s career highlights including K9 work • callers on VCE stress and late-night fear • then versus now on gangs, weapons, and public risk • culture, parenting, and community leadership accountability • bail, prison capacity, and deterrence ideas • social media and group offending dynamics • practical home safety and when to call triple zero • support for overworked police and body-worn cameras Have a look at A Healthy Shift, the website, A Healthy Shift, you’ll find it at Roger’s toevaloo 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 I share three evidence-based strategies to reduce circadian disruption, sleep deeper after nights, and protect long-term health without chasing perfection. Light timing, a simple breath reset, and a true blackout sleep environment form a practical plan you can start tonight. • Why circadian rhythm misalignment drives night shift risks • How morning light ruins daytime sleep and how to block it • What makes orange blue-blocking lenses essential on commute • How to build a cave-dark, cool, quiet sleep space • When and why to get daylight after waking • The 4–6/8 breath reset for nervous system calm • How longer exhales lower arousal and improve focus • Treating post-night sleep as a strategic nap • One-strategy homework to build consistency If you want to know more about me or work with me, you can go to ahealthyshift.com If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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, we unpack how protective parts like the Inner Critic, Pleaser, and Rescuer quietly fuel burnout among first responders and healthcare workers . Joining me is Leah Marone, LCSW - psychotherapist, speaker, and author of Serial Fixer , who shares her insights on managing the inner critic, setting emotional boundaries, and creating recovery moments that fit real shifts. You’ll walk away with science-backed micro-resets and leadership tools that build resilience without the grind or guilt. In this episode: Understanding cyclical burnout patterns and emotional hangovers How your inner critic acts as protection from judgment Recognizing pleaser and rescuer habits that lead to overextension Using shift transitions as effective micro-resets Bookending mornings and nights for better recovery Applying grounding tools to interrupt rumination Debriefing with three problems and solutions for clarity Leaders modelling calm urgency and “I” statements Practicing support, don’t solve as a form of team care Redefining resilience as replenishment , not relentless effort Connect with Leah at: Website: https://www.leahmarone.com/ Instagram: @leahmaronelcsw Linkedin: https://www.linkedin.com/in/leahmaronelcsw/ Book: Serial Fixer 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 We challenge the common advice to phase-shift into night shift and lay out a simpler plan that protects your body clock. Treat nights like late evenings, anchor to daylight and meal timing, and use short naps so you can actually enjoy your days off. • minimum circadian disruption as the core goal • jet lag analogy applied carefully to shift work • consistent wake time beats chasing hours • short naps vs full cycles to manage sleep inertia • daylight exposure and movement as daily anchors • eat breakfast, lunch, and dinner at normal times • avoid sedatives for daytime sleep • step-by-step plan for first, middle, and final night • practical reset on the day you finish nights • better outcomes for women’s infradian rhythm If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released 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, you can go to ahealthyshift.com 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 We break down why falling asleep while scrolling is not a win and how blue light at night quietly shifts your body clock, blocks melatonin, and steals deep, restorative sleep. We explain the difference between sleep pressure and natural sleep onset, and give clear steps to fix your light diet. • sleep homeostat versus natural melatonin onset • adenosine and caffeine masking tiredness • blue light signalling day to the brain • circadian phase shifting from screens and LEDs • melatonin’s role in recovery and cellular defence • indoor life, COVID habits and clock drift • practical fixes for a darker evening routine • zero-blue lighting for kids and adults • daylight exposure to anchor the clock • simple bedroom blackout checklist Share the podcast Give it a rating and a review, or on Spotify, just go to the five stars and give it a five star rating If you want to know more about me or work with me, you can go to ahealtyshift.com 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 We dig into night shift realities, kids’ sleep struggles under daylight saving, and why lighting—not pills—should do the heavy lifting. We also question whether doorbell cameras increase safety or just anxiety, and share practical fixes for sleep and home security. • teen chronotypes and later school start logic • bedtime meltdowns driven by evening light exposure • zero-blue lighting, dimming routines, and nasal breathing • shift work pressures, meal at post, and fatigue • indoor lux vs outdoor daylight and circadian health • bio lights pros, costs, and use cases • MyGov basics for first-time users • police resourcing, paperwork, and visibility • doorbell cameras as evidence not prevention • Faraday pouches to block key relay theft • bedroom as a cue for rest and recovery “Just ask Google to stream 3AW, set a one-hour timer, and lie in the dark breathing four in, eight out.” 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 I share a simple, science-backed breathing method that flips the body from stress to calm so you can think clearly on and off shift. Breath becomes a tool you can use anywhere to steady your decisions, your mood, and your energy. • Why breath informs safety signals in the body • how stress takes the prefrontal cortex offline • the physiological sigh step by step • Why the second inhale opens alveoli for CO2 release • using long exhales to engage the vagus nerve • applying breathwork during conflict and on shift • quick check-ins to reset across the day • building a calmer baseline through practice If you found this episode helpful, please share it with a workmate who could use a bit of calm in their day Be sure to subscribe so you get notified whenever a new episode is released 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, you can go to ahealthyshift.com 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 We trace the real source of stress for many shift workers: a clash between personal values and workplace culture. Roger shares how naming five core values eased PTSD recovery, reduced conflict, and brought clarity to decisions at work and at home. • defining personal values as a compass for decisions • recognising misalignment between you and your employer • examples of value clashes at work and in relationships • a simple reflection method to find your five values • making values visible and using them as filters • setting boundaries without quitting your job • how alignment lightens stress and speeds recovery • using an online tool to shortlist core values • applying values to rebuild career and wellbeing If you found this episode helpful, can you do me a favor? Share it with a friend, share it with a fellow shift worker, because this stuff really matters in your working life today Be sure to subscribe so you get notified whenever a new episode is released 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, you can go to ahealthyshift.com VALUES EXERCISE : https://www.think2perform.com/values/#start 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on PMS and nutrition, explain how a single daily food swap can ease symptoms, and share practical snack strategies you can use on night shifts. What You’ll Learn in This Episode: How PMS symptoms are amplified by disrupted sleep and rotating shifts Why circadian and infradian rhythms matter for female shift workers The link between 30 g of nuts, seeds, or legumes and lower PMS risk How sugary snacks increase PMS severity and energy crashes Why magnesium, omega-3s, protein, and fibre support symptom relief Practical non-perishable snack swaps and prep strategies How to avoid “healthy” marketing traps and hidden sugars Simple tracking tools to align nutrition with your cycle Get my free Non-Perishable Snack Guide : go to any of my Instagram posts or stories and type the word SNACKS . Book a free call via the link in the show notes to see how I can support you. 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach that not only helps you feel calmer but also clears excess triglycerides from the bloodstream, supports better sleep, and actually gives energy back instead of draining it. In this episode, I break down how to make this work in real life, no matter your roster. What You’ll Learn in This Episode: Why traditional high-intensity workouts can backfire on stressed bodies The “sweet spot” for intensity that boosts recovery without adding strain How elevated triglycerides after nights affect your health and how to clear them The best times to schedule cardio around shifts and resistance training Simple, accessible tools you can use: bike, treadmill, or brisk outdoor walks How pairing with daily walking builds steady long-term gains Why working with your body, not against it, delivers the best results If you’re ready to feel better on shift and build a plan that fits your life, book a free 15-minute coaching assessment call via the link in the show notes. If you found this episode helpful, subscribe so you never miss one. Please leave a rating and review—it helps more shift workers discover the podcast. Learn more at ahealthyshift.com . 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 We talk about service, leadership, and what thanks means after forty years in uniform, then dive into the hidden lever of performance—sleep—and how shift workers can use light, timing, and routine to reclaim energy. Tom Coleman shares practical tools for night wakings, circadian alignment, travel, and sleep apnoea that help keep families steady and streets safer. • culture of leadership gratitude and its effect on morale • staffing gaps, watch-house coverage, and reopening stations • budgets signalling deeper strain and public trust • sleep as foundation for performance and safety • circadian alignment for travel and shift rosters • 90‑minute cycles, naps, and energy management • night waking strategies and relaxation drills • apnoea risks, CPAP use, bedding and environment • ADHD, stress systems, and sleep onset • daylight as master cue for serotonin and melatonin • first‑light routines, caffeine timing, and dark rooms • resources: tomcolman.ie and A Healthy Shift seminars 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 Great leadership in shift work goes beyond managing rosters—it’s about recognising the human signals behind fatigue, stress, and performance. In this episode, I outline a clear model built around the Three Ps—performance, presence, and persona to help leaders identify risk early, protect recovery, and create safer, healthier teams. What You’ll Learn in This Episode: Why the Three Ps matter for operational safety and decision-making Performance red flags that predict fatigue-related errors and near misses Presence patterns that reveal hidden sleep debt and overload Persona shifts as early signs of nervous system strain How to use box breathing and physiological sighs as quick field tools Guarding recovery with clear off-duty protocols and boundaries Smart fuelling swaps to maintain energy across shifts Building trust through peer champions and genuine check-ins Modelling healthy behaviours and recovery rituals for your team Download your free Seminar Experience eBook via the link in the show notes it’s packed with strategies to help you lead shift-working teams with safety, empathy, and effectiveness. Subscribe to stay updated on new episodes, and please leave a rating and review—it helps more leaders and shift workers find the podcast. Learn more at ahealthyshift.com . 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and what you eat, you can regain control of your energy, weight, and recovery—without strict diets. In this episode, I break down simple strategies that help shift workers thrive: Why your circadian rhythm shapes digestion and insulin sensitivity How late-night eating drives weight gain and poor sleep The 9 p.m.–6 a.m. no-eat guideline and how it supports recovery Smarter caffeine and hydration cut-offs for night shifts Low GI foods that stabilise energy and reduce cravings Easy swaps to avoid vending machine traps How to set an 8–10 hour daytime eating window that works for real life If you’re ready to stop juggling through shifts and start feeling better, book a free 15-minute assessment call through the link in the show notes. Subscribe, leave a rating, and share this episode with a colleague who needs it. Learn more at ahealthyshift.com 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing weight gain, and exacerbating cardiovascular risks. After 634 days of sobriety, I've experienced transformative benefits including better sleep, weight management, improved mood, and significantly more energy. • Alcohol is a sedative, not a relaxant, causing broken and shallow sleep that misses restorative stages • Shift work already weakens the body, and alcohol compounds these effects • Alcohol negatively impacts weight, blood sugar, immunity, heart health, and mental wellbeing • The shift work culture normalizes and often celebrates drinking • Choosing not to drink is empowering and true friends will respect this decision • Zero-alcohol alternatives can help maintain social comfort while avoiding alcohol's harmful effects • Sobriety brings improved sleep, weight stabilisation, clearer thinking, and increased energy Join the Shift Workers Collective, a private community of shift workers sharing evidence-based strategies. I run weekly Q&As and monthly webinars focused on shift work education in a supportive environment. Find the link in the show notes. 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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 😊 We explore why shift workers tend to gain stubborn belly fat and provide evidence-based strategies to combat this frustrating issue. Discover how circadian rhythm disruption affects hunger hormones and metabolism, making waistline weight gain almost inevitable without proper intervention. • Circadian rhythm disruption changes hunger hormones (ghrelin and leptin), increasing cravings for high-calorie foods • Eating during high melatonin periods (typically after 9 PM) causes the body to store energy as fat around the waist • Alcohol consumption stops fat burning, disrupts sleep quality, and often pairs with unhealthy food choices • Blue light from screens and workplace lighting sends daytime signals to the brain, raising cortisol and suppressing melatonin • Simple intervention strategies include morning sunlight exposure, early movement, daywalker eating patterns, reducing alcohol, and managing light exposure at night If you're struggling with shift work-related weight gain, I offer personalised one-to-one coaching. Visit ahealthyshift.com to book a free 15-minute coaching assessment call where we'll see if we're a good fit and create a strategy tailored to your specific situation. 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 Instagram LinkedIn Shift Work Health and Wellbeing Seminars 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. _______________________