Text me what you thought of the show 😊 Unlock the secrets to thriving as a shift worker with expert insights from Alan Borges in this compelling episode of "A Healthy Shift." Discover how to take control of your time with practical strategies designed to help you manage personal tasks amidst chaotic schedules. Alan's experience, both in his own pro…

Text me what you thought of the show 😊 Can working non-traditional hours wreak havoc on your gut? Discover how shift work can exacerbate irritable bowel syndrome (IBS) and learn practical, evidence-backed strategies to manage it effectively. Join me, Roger Sutherland, a certified nutritionist and veteran shift worker, as I unveil why IBS is particu…

Text me what you thought of the show 😊 Discover the secrets to thriving on the night shift with Roger Sutherland from "A Healthy Shift." We tackle the profound challenges night shift workers face, from disrupted sleep patterns to maintaining overall health. Listen as Chris, a dedicated listener, shares his struggles with a regular sleep schedule, a…

Text me what you thought of the show 😊 Are you tired of falling into the vending machine trap during your shifts? Discover how you can revolutionize your snacking habits with easy, nutritious options that keep your energy levels steady throughout your demanding work hours. Join me, Roger Sutherland—certified nutritionist and veteran law enforcement…

Text me what you thought of the show 😊 What if you could finally conquer the challenges of shift work and boost your energy levels like never before? Join us on A Healthy Shift as host Roger Sutherland, a seasoned shift worker and certified nutritionist, reveals the secrets to thriving even with an irregular schedule. This episode is your ultimate …

Text me what you thought of the show 😊 What if your night eating habits were silently sabotaging your health? Join me, Roger Sutherland, as we dissect the crucial findings from Peng Wang and colleagues' groundbreaking study on night eating and its dire consequences for shift workers. With four decades of experience as a law enforcement officer and …

Text me what you thought of the show 😊 Could your irregular work schedule be masking a serious sleep disorder? Join us as we shed light on the critical issue of sleep disorders among shift workers—conditions too often dismissed as merely side effects of working odd hours. We'll explore the high prevalence of clinical sleep issues such as sleep apne…

Text me what you thought of the show 😊 How can a shift in focus from aesthetics to strength revolutionize your fitness journey? Join us on this episode of "A Healthy Shift" as we welcome Mark Breeden, the mastermind behind Instagram's Training Strong Women, who advocates a weight-neutral approach to fitness. Mark’s philosophy centers on celebrating…

Text me what you thought of the show 😊 What if maintaining a balanced lifestyle as a shift worker could be simplified with just a few strategic changes? Join us as we embark on a journey through the highs and lows of shift work, starting with a delightful tale of dining at Il Forno in Hampton, where the food and a superb 2015 bottle of wine left a …

Text me what you thought of the show 😊 Embark on a journey with me, Roger Sutherland, as we unravel the complexities of protein powders for the night owls of the workforce. We're not just talking about any protein—we're dissecting the intricacies of whey protein concentrate, whey protein isolate, casein, and the array of plant-based alternatives th…

Text me what you thought of the show 😊 Struggling to catch those elusive Z's between night shifts? As a former law enforcement officer with a keen interest in nutrition, I, Roger Sutherland, have weathered the same storm and emerged with strategies to help you not just cope, but thrive. This episode is a treasure trove of insights into the complex …

Text me what you thought of the show 😊 When the darkness becomes too heavy to bear alone, Erin Nugent steps in with a torch. Once a guardian of the law, now a beacon of hope as a certified life coach, Erin guides us through the turbulent waters of first responder mental health. This episode offers an intimate exploration of the challenges faced by …

Text me what you thought of the show 😊 Navigating the night shift doesn't have to be a solo journey through the dark. Our latest episode features the incredible Roger Sutherland, a seasoned veteran of law enforcement, who illuminates the path towards not just surviving but thriving during those unconventional work hours. From managing the financial…

Text me what you thought of the show 😊 If you've ever wondered about the secret recipe for juggling the night shift with your daily life, this week's episode is your personal handbook to thriving in the after-hours. We kick things off with a heartening look at the trials and triumphs of shift work, sharing stories that transform ordinary routines i…

Text me what you thought of the show 😊 Could the key to unlocking your health potential be as simple as watching the clock? I'm Roger Sutherland, and in this episode, we're cutting through the noise to bring you the solid science on intermittent fasting. For those working around the clock, the difference between intermittent fasting and time-restri…

Text me what you thought of the show 😊 Unlock the secret to a revitalised shift working life with the wisdom of Dr. Martin Moore-Ede, our guide through the transformative world of circadian lighting. This episode isn't just another discussion; it's a beacon for those navigating the night shifts, as we delve into the science behind circadian rhythms…

Text me what you thought of the show 😊 Ever wondered how your late-night snack might be throwing off more than just your waistline? Join me, Roger Sutherland, for a fascinating trek through the often-overlooked interplay between our circadian rhythm and eating habits, a journey especially critical for the heroic souls in shift work. With heartburn …

Text me what you thought of the show 😊 Ever wondered how night shift workers manage their health and find a semblance of normalcy while the rest of the world sleeps? In our latest episode, my dear friend Roger Sutherland, a law enforcement officer with heaps of wisdom, joins the conversation to unpack the less discussed aspects of nocturnal work li…

Text me what you thought of the show 😊 Embark on an empowering journey with Chloe Stevens, a renowned women's health physiotherapist and nutritionist, as we explore the intricate tapestry of female health. Our discussion transcends traditional boundaries, addressing not only reproductive health but also delving into how women are uniquely affected …

Text me what you thought of the show 😊 Struggling to keep your head above water while working unpredictable shifts? I'm Roger Sutherland, and I'm here to arm you with strategies that will not just help you manage but truly excel in your busy life. In this podcast, we tackle the chaos of shift work head-on, providing you with a lifeline to achieve a…

Text me what you thought of the show 😊 To Talk your Walk, you've got to Walk your Talk. When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking about everything night shift, I jumped at it. The show goes into Victoria as well as South Australia which al…

Text me what you thought of the show 😊 Ever wondered how the relentless pace of shift work affects your health and well-being, particularly if you're a woman juggling the demands of an erratic schedule? Join us as we sit down with Hailey Jamison, an ICU nurse-turned-wellness coach, who shares not only her powerful story but also a wealth of strateg…

Text me what you thought of the show 😊 Ever wondered what it takes to keep ticking when the world's asleep? Roger Sutherland, a law enforcement lifer with nearly four decades on duty, joins us to unravel the twilight world of shift work. Our latest episode is an ode to the night crawlers – from truck drivers to nurses – who light up the dark hours …

Text me what you thought of the show 😊 Are sleepless nights leaving you flustered? Fear not, because Roger Sutherland is here to guide you through the shadowy world of nocturnal awakenings with practical advice tailored for those tangled in the web of shift work. With a dual hat as a Nutritionist and Law Enforcement Officer, I bring firsthand exper…

Text me what you thought of the show 😊 Ever feel like you're on a never-ending carousel of poor sleep and caffeine fixes? Roger Sutherland, our savvy sleep sage, walks you through a game-changing plan designed to help shift workers combat those pesky nighttime awakenings and secure the rejuvenating rest they deserve. In today's episode, we tap into…

Text me what you thought of the show 😊 Ever felt like you're on a never-ending carousel of wakefulness and sleep, especially when your job has you clocking in as most are clocking out? Join me, Roger Sutherland, as we uncover the secrets to mastering sleep amidst the challenges of shift work. We're not just talking about the occasional midnight sna…

Text me what you thought of the show 😊 Join us as we sit down with Greg Grogan from the Overwatch Collective, delving into the heart of supporting our first responder and military community. Greg, with his wealth of experience in both the military and police force, shines a light on the crucial transition from combat boots to patrol shoes, and the …

Text me what you thought of the show 😊 Michael Sugrue's journey through the shadows of post-traumatic stress is not just his own – it's a story that echoes in the lives of many who don their uniforms with pride, only to battle silent wars within. "Relentless Courage," Michael's raw and gripping narrative, brings to light the stark realities and the…

Text me what you thought of the show 😊 Imagine conquering the night shift without feeling like a zombie the next day. That's what I bring to the table in our latest conversation, where I crack open nearly four decades of coaching experience to show you the ropes of thriving during the graveyard shift. It's time to rewrite the narrative on shift wor…

Text me what you thought of the show 😊 Navigating the night as a shift worker comes with a unique set of challenges that test the limits of human endurance. Joining us is the multifaceted Simon Owens, an overnight radio host, who brings his extensive experience to the table, sharing stories that echo the unpredictable nature of our professions. We …

Text me what you thought of the show 😊 Navigating the intricate maze of flexible dieting, I unravel the complex threads of "If It Fits Your Macros" and its deceptive guise of freedom. Strapped with a calculator for every meal, the quest for a perfect macro balance often treads a fine line between structure and obsession, leaving us to wonder if the…

Text me what you thought of the show 😊 When the weight of your uniform amplifies the burden of stress, where can you turn? Hayley Rowley, a trauma-trained yoga instructor and former police officer, opens up about her transformative journey from battling PTSD to teaching yoga as a beacon of hope for shift workers. Our conversation peels back the lay…

Text me what you thought of the show 😊 To Talk your Walk, you've got to Walk your Talk. When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking about everything night shift, I jumped at it. The show goes into Victoria as well as South Australia which al…

Text me what you thought of the show 😊 Ever wondered how to stay sharp and energized during the graveyard shift or after hours? This exclusive bonus episode is your key to unlocking newfound endurance and mental clarity, thanks to a little-known strategy involving creatine supplementation. Join me, Roger Sutherland, as we explore the remarkable imp…

Text me what you thought of the show 😊 Navigating the minefield of weight management on the graveyard shift just got easier. I'm Roger, your guide and certified nutritionist, ready to arm you with the tools to outsmart those pesky pounds that creep up when the sun goes down. Let's shatter some myths: It's not about munching more calories, but when …

Text me what you thought of the show 😊 Discover the profound effects that sleep, or the lack thereof, can have on the minds of those who protect and heal us. Amidst the chaos of sirens and the relentless pressure of emergencies, our latest episode sheds light on the critical yet often overlooked connection between sleep quality and mental health, p…

Text me what you thought of the show 😊 When former law enforcement officer and author Nick Ruggiero speaks out, he doesn't just talk; he transforms lives. His book, "Police Mental Barricade: A Survivor's Guide to Law Enforcement Leadership," is a beacon of hope for officers drowning in the aftermath of high-stress incidents and toxic leadership. Ou…

Text me what you thought of the show 😊 To Talk your Walk, you've got to Walk your Talk. When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking everything night shift, I jumped at it. The show goes into Victoria as well as South Australia which gives me…

Text me what you thought of the show 😊 Discover the freedom that comes with intuitive eating as we sit down with Jeff Ash, a certified intuitive eating coach, whose radical shift from software development to nutrition offers a treasure trove of insights for those tangled in diet culture's tight grip. Jeff reveals how a holistic approach to health—b…

Text me what you thought of the show 😊 To Talk your Walk, you've got to Walk your Talk. When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking everything night shift, I jumped at it. The show goes into Victoria as well as South Australia which gives me…

Text me what you thought of the show 😊 Have you ever stumbled out of a night shift, feeling like a zombie craving the comfort of your bed, only to realize that the world expects you to be a bright-eyed, bushy-tailed member of society? Buckle up, because I am here to help you navigate that tricky transition. Our final episode in the series is jam-pa…

Text me what you thought of the show 😊 Struggling to keep your eyes open and mind sharp on the night shift? I'm here to change that. This episode is a treasure trove of practical strategies for anyone pushing through the night shift, whether you're saving lives in healthcare or keeping our streets safe in law enforcement. I delve into the secrets o…

Text me what you thought of the show 😊 You now no longer have to imagine unlocking the secrets to thriving on the night shift because you're getting advice from someone who's not just studied the science, but lived the experience. I'm Roger Sutherland, your guide through thenight shift, as we explore the crucial interplay between our bodies' circad…

Text me what you thought of the show 😊 Join me, Roger Sutherland, as I impart the wisdom of thriving through the night, a culmination of nearly forty years defying the traditional workday. Prepare to arm yourself with techniques to combat the nocturnal nemesis of brain fog and fatigue, and master the art of realigning your body clock. We're not jus…

Text me what you thought of the show 😊 Every night, as I gaze at the artificial glow from my desk lamp, I can't help but wonder about the hidden effects it's having on my health. It's a concern that Ralph Booth, a circadian lighting pioneer and my guest this week, aims to illuminate. With his company OSIN, Ralph is on a mission to provide 'the righ…

Text me what you thought of the show 😊 Navigating the night shift can feel like a never-ending battle against your own circadian rhythms. Join me,as we reflect on the past year's highs and lows, carrying forward the wisdom gleaned to enhance our shift work strategies in the year ahead. Join me as I unwrap the gifts of resilience and support that ar…

Text me what you thought of the show 😊 Have you ever wondered why our everyday heroes, the first responders and frontline workers, are not unbreakable? Dr. Michelle Finneran, a clinical psychotherapist with a heart for those on the front lines, joins me to shine a light on the hidden battles these courageous individuals face – compassion fatigue, s…

Text me what you thought of the show 😊 Episode Highlight - Radio Appearance on 3AW Melbourne Welcome to this episode, where you'll delve into a significant moment from my journey! On Wednesday, December 6th, 2023, I had the incredible opportunity to make a pilot appearance on Radio 3AW Melbourne, during the 'Australia Overnight' segment hosted by T…

Text me what you thought of the show 😊 Imagine the unpredictable, sleep-depriving, and gruelling nature of shift work. Now, picture thriving in it rather than just surviving. That's exactly what our special guest, Miriam, an Australian police officer with eight years of shift work experience, teaches us. Her enlightening journey, complete with pers…

Text me what you thought of the show 😊 Discover the rejuvenating powers of cognitive breaks in my latest episode. I reveal how these intentional pauses can transform your work life. Drawing from nearly 40 years of firsthand experience as a 24/7 shift worker, I will guide you through the labyrinth of stress and fatigue, leading you to a haven of inc…