A Healthy Shift
Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
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About This Podcast
A Healthy Shift Podcast with Roger Sutherland
Welcome to A Healthy Shift, the podcast dedicated to helping shift workers and night shift workers take control of their health, well-being, and performance.
I’m Roger Sutherland, a veteran of over 40 years in shift work. I know firsthand the unique challenges that come with working irregular hours, long nights, and around-the-clock schedules. I combine my lived experience with the latest science to help shift workers and night shift workers not just get through the job, but truly thrive.
In each episode, you’ll learn practical, evidence-based strategies to improve your sleep, nutrition, movement, stress management, and overall health. Shift work and night shift don’t have to mean poor health, fatigue, and burnout. With the right knowledge and tools, you can live well and perform at your best.
If you’re working shifts or nights and want to feel better, sleep better, and take back control—this podcast is for you.
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Recent Episodes
S2E328 [382] - Gym After Night Shift… Or Go Straight To Bed
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…
S2E327 [381] - Why Every 24/7 Workplace Needs Shift Work Champions
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,…
S2E326 [380] - Should I be getting daylight after nightshift
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…
S2E325 [379] - 7 days is all it will take, simple
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.…
S2E324 [378] - The Human Behind the Mask
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…
S2E322 [376]- Your host on Radio 3AW - Talk Back Radio 11-05-2026
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…
S2E323 [377]- Your host Guesting on Radio 4BC - Talk Back Radio 11-05-2026
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…
S2E321 [375] - I agree with you, your hormones are broken.
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…
S2E320 [374] - If you work nights - You'll learn from this
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…
S2E319 [373] - The One and Done Solution for Shift Workers
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,…
S2E318 [372] - Steve Jennings - Creatine, What is it with this hugely popular white powder
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…
S2E317 [371]- Your host on Radio 3AW - Talk Back Radio 17-04-2026
Text me what you thought of the show 😊We get blunt about the real cost of shift work and why “just toughen up” is the wrong lens for fatigue, health, and safety. We also break down Mondayitis as a…
S2E316 [370] - It's not Jet Lag....It's this
Text me what you thought of the show 😊Why do you feel better on holiday, even with jet lag?Because your habits naturally sync your body clock to the day.In this episode, we break down the “holiday…
S2E315 [369] - You Might Look Fine…But This May Be Quietly Killing Shift Workers
Text me what you thought of the show 😊You can look fit on the outside and still carry dangerous visceral fat—driving inflammation, insulin resistance, and long-term disease risk behind the scenes.In…
S2E314 [368] - You’re Not Broken… You're Missing This Signal
Text me what you thought of the show 😊Sunlight isn’t optional, it’s your body’s control system.For shift workers, light can either fix your sleep, energy, and mood… or completely wreck it.In this…
S2E313 [367] - Save Money - Do This For Free
Text me what you thought of the show 😊Are supplements actually helping… or just wasting your money?Shift work destroys sleep, energy, and metabolism. And when you’re exhausted, it’s easy to look for…
S2E312 [366]- Your host on Radio 3AW - Talk Back Radio 13-04-2026
Text me what you thought of the show 😊We get real about the hardest hours of night shift and why your body feels colder, slower, and foggier when the circadian rhythm drops. We also challenge the…
S2E311 [365] - What Are You Accepting As Your New Normal?
Text me what you thought of the show 😊Today I'm asking a blunt question: what are you accepting as your new normal, and is it quietly dragging your health down. I break down how shift work slowly…
S2E310 [364] - The Silent Health Risk Every Shift Worker Needs to Know About
Text me what you thought of the show 😊Shift work can leave you looking fine while metabolic syndrome builds quietly underneath. In this episode, we break down what metabolic syndrome is, why shift…
S2E309 [363] - Meal Prep for Shift Workers - The Simple System That Actually Works
Text me what you thought of the show 😊Meal prep sounds simple until you’re dealing with rotating shifts, fatigue, overtime, and missed breaks.This is where most plans fall apart.In this episode, I…
Frequently Asked Questions
A Healthy Shift has published 379 episodes since April 2022, covering topics in Education, Health & Fitness.
A Healthy Shift is currently moderate with new episodes every few days. Average episode length is 28m.
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