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Avsnitt
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Feeling like you're doing shift work on your own? That ends here.
In this episode, I’m sharing something really close to my heart—something I wish existed decades ago when I was deep in the thick of rotating shifts, missed birthdays, sleepless nights, and the constant juggle of trying to stay healthy while working against the clock.
It's called the Shift Workers Collective, and it's an online community built specifically for people like us. This isn’t just another Facebook group or generic wellness program—it’s a space where shift workers can finally feel seen, supported, and understood.
After running a 21-day challenge that brought together shift workers from all over the world, I saw something incredible happen. People were sharing meals, swapping recipes, posting their sunrise views, encouraging one another through tough days—and no one wanted it to end. That connection? That sense of finally being around people who get it? That’s what inspired the Collective.
Inside, you’ll find:
Live expert sessions on sleep, nutrition, and mental wellbeingMonthly Q&As where you can get real answers to your questionsPractical resources like recipe books, guides, and tips you can actually useDedicated spaces for healthcare workers, emergency services, and night shift crewsAnd most importantly—a 24/7 community that just gets itBecause let’s be honest—shift work isn’t just a job. It’s a lifestyle. And it can be bloody hard. But you don’t have to do it alone anymore.
If you’re ready to feel supported, heard, and connected, this episode is your invitation. Come see what happens when shift workers come together to lift each other up.
Click here to join the community: Shift Workers Collective – Community, Support & Education
Support the show
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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.
_______________________
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Text me what you thought of the show 😊
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.
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Saknas det avsnitt?
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Roger Sutherland, former law enforcement officer of four decades, returns to discuss how shift workers can maintain health and energy despite irregular schedules.
• Building an online community for shift workers to connect, share experiences, and learn together
• Understanding circadian misalignment and how it becomes our "new normal" when working shifts
• The importance of proper meal timing for shift workers who gain weight easily
• How artificial light at night disrupts sleep patterns and creates health challenges
• Research showing hospital patients on the sunrise side recover faster than those on the sunset side
• Strategies for truck drivers and other shift workers to use strategic napping effectively
• Technical approaches to resetting sleep patterns through morning light exposure and evening blue light reduction
• The concept of "light diet" and how sensitivity to light affects our sleep-wake cycles
For resources and support for shift workers, visit ahealthyshift.com or find Roger on Instagram at @a_healthy_shift.Support the show
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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.
_______________________
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Text me what you thought of the show 😊
You’ve probably seen it on social media—people swishing around bright blue tongues, swearing by methylene blue as the next big thing in brain health. But is it all hype, or is there actually something to it?
As a long-time shift worker and nutritionist, I’m breaking down what methylene blue really is, how it works in the body, and whether it’s worth your attention—especially if you’re juggling night shifts, fatigue, or brain fog.
Methylene blue has a fascinating backstory. It started out as a textile dye in the 1800s, became a malaria treatment in the 1890s, and now it’s showing up in biohacking circles as a potential cognitive enhancer. What makes it interesting is its ability to cross the blood-brain barrier and support energy production in the mitochondria—your cells’ powerhouses.
In this episode, we’ll cover:
What methylene blue actually does in the brainThe research around memory, mental clarity, and mitochondrial healthWhy getting the dose right is crucial—and how too much can be harmful, especially if you're on antidepressants or SSRIsWhy aquarium-grade methylene blue is not the same as the stuff used in researchAnd most importantly—why your basics like sleep, food, movement, and stress management still come firstThis isn’t about fearmongering or hype—it’s about understanding the science and being smart with your health. If you’re curious about methylene blue or looking for practical, evidence-backed ways to support your brain while working odd hours, this episode is for 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
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.
_______________________
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If you're a woman working shifts and struggling with irregular periods, painful cramps, mood swings, or unexplained fatigue—this episode is your wake-up call.
We’re diving into one of the most overlooked health issues in women’s wellness: how working against your natural body clock can wreak havoc on your menstrual cycle. Science is now clear—disrupted circadian rhythms caused by night shifts or rotating schedules directly impact your hormonal balance, particularly estrogen and progesterone regulation.
In this episode, you’ll learn:
Why shift work throws your reproductive system off trackHow your sleep-wake cycles influence period pain, PMS, and fatigueWhat the latest research says about menstrual disorders among shift workers7 FREE and practical, science-backed strategies you can start today to balance your cycle—without pills, supplements, or expensive interventionsFrom hormone-friendly light exposure, to optimising sleep quality, to cycle-aware nutrition—you’ll walk away with real-world tips you can integrate into your shift work lifestyle. Because you shouldn’t have to choose between your career and your health.
The best part? These small changes add up. Women around the world are taking back control of their cycles—and you can too.
Loved this episode? Don’t keep it to yourself.
Share it with a fellow shift-working woman who needs to know her hormones aren't the problem—her scheduleSupport the show
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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.
_______________________
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If you’ve ever found yourself face-to-face with a vending machine at 2 AM, half-asleep and craving something sweet or salty, you’re not alone—and there’s real science behind it.
In this episode, we’re breaking down what’s really going on in your body during those late-night hours. When your sleep schedule gets thrown off, your hunger hormones go haywire—ghrelin goes up, leptin goes down—and suddenly that candy bar feels like a great idea. Add fatigue to the mix, and your brain starts begging for fast fuel, even if it’s not what your body actually needs.
Here’s what we’re chatting about:
What’s happening in your body during night shifts that makes cravings feel so intenseWhy tired brains reach for sugar and processed snacks firstHow dehydration can disguise itself as hunger (yep, same part of the brain!)How simple food choices—like adding more protein, healthy fats, and fiber—can keep you feeling full and focusedA quick breathing technique to pause those impulsive snack grabsSmart, real-life tips like prepping go-to meals, keeping healthy snacks nearby, and building a routine your body can count onThis episode isn’t about perfection—it’s about feeling better, having more energy, and making small shifts that add up over time. Your midnight cravings aren’t a personal failure—they’re a signal. We’re here to help you learn what they’re really saying.
Press play and walk away with real tools to feel your best on the night shift—one choice at a time.
Support the show
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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.
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What happens after the emergency call ends? For 911 dispatchers, the trauma doesn’t just stop when they hang up – it sticks with them, call after call, year after year. And over time, it takes a serious toll on their mental and physical health.
In this raw and eye-opening chat, Deborah Green, a former 911 dispatcher with more than 20 years of experience, opens up about the brutal realities of working the graveyard shift. Deborah’s career ultimately led to PTSD and a range of health problems, from hypertension to heart surgery, diabetes, and depression.
She takes us behind the headset to share some of the most harrowing moments of her career – from listening to people being stabbed and shot, to parents discovering the unthinkable. All while feeling helpless, stuck on the other end of the line. It’s a role that few truly understand – and one that takes a toll in ways many don’t realise.
In this episode, Deborah talks about:
The mental and physical cost of being a 911 dispatcherThe link between constant trauma exposure and health issues like heart problems, anxiety, depression, and PTSDHow working odd hours and disrupted sleep can mess with your healthWhy mental health support for dispatchers is so crucialThe importance of recognising dispatchers as true first respondersDeborah’s own journey through PTSD and the impact it had on her lifeAdvice for new dispatchers on how to cope and look after their mental well-beingAs we mark National Public Telecommunicator Week in the US, Deborah’s story is a call for global recognition of the essential work dispatchers do. She also shares how important it is for new dispatchers to have access to support systems from day one – and how we all can do better to support these unsung heroes.
Have you taken a moment to thank your local emergency telecommunicators? These quiet heroes deserve our appreciation and support. Their job is tough, and they’re often the first to respond, even if you never see them.Support the show
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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.
_______________________
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Text me what you thought of the show 😊
Are you a shift worker struggling to get quality sleep? In this episode, we break down the key differences between melatonin and magnesium, helping you make an informed decision on which supplement can best support your sleep. While melatonin signals your body that it’s time to rest, it doesn't directly induce sleep, especially when exposed to light or screens. On the other hand, magnesium works by calming your nervous system and relaxing muscles, making it ideal for shift workers who need to unwind after a long day or night.
Additionally, we discuss the importance of creating a consistent sleep routine that aligns with your body’s natural rhythms, even with an unpredictable work schedule.
Key Takeaways:
The role of melatonin vs. magnesium in improving sleep qualityWhy magnesium glycinate is the most effective form for better sleepTips for building a sleep routine that works around your shift scheduleIf you're ready to improve your sleep and start waking up refreshed, subscribe to our podcast and join our community of shift workers learning to sleep better, no matter the schedule. Don't forget to share this episode with your friends and colleagues who could benefit from better sleep too!
Support the show
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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.
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Digestive issues are a common struggle for shift workers, yet many don't fully understand why their stomachs seem to rebel during night shifts. From bloating and nausea to acid reflux and constipation, these symptoms are more than just annoying—they’re your body’s biological response to working against its natural rhythms.
In this episode of A Healthy Shift, you'll learn:
Why your digestive system struggles during night shifts: Understand how your body’s circadian rhythm impacts digestion and why your gut operates on a daytime schedule.The science behind bloating and discomfort: Discover why food moves slower through your digestive tract at night and the role of stress in exacerbating digestive issues.Why women face more digestive challenges: Learn how hormonal fluctuations and longer digestive transit times affect women, leading to more intense digestive symptoms.Practical strategies to ease digestive discomfort: We cover meal timing, hydration tips, and the benefits of probiotics for better digestion.How to support your gut health while working nights: Simple, evidence-based steps like staying hydrated, eating light meals, and prioritizing quality sleep between shifts can make a huge difference.
If this episode helped you understand your digestive health during night shifts, we’d love to hear from you! Leave a review and share your feedback—it helps us reach more shift workers who need this information.Support the show
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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.
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Blue light exposure does more than delay sleep—it could be increasing your cancer risk. In this episode, we dive into how artificial light, especially from screens, reduces melatonin production, a powerful antioxidant that protects your cells from cancer.
Studies show shift workers, especially those on night shifts, have a higher risk of breast, prostate, and colorectal cancers. Women on rotating night shifts for over 30 years face a shocking 36% increased risk of breast cancer.
But there’s hope. Learn practical strategies to protect your melatonin levels:
Create a pitch-black sleep environment: Remove even small light sources.Must-have tools: Discover the best sleep masks and blue-light blocking glasses.Workplace solutions: Push for circadian-friendly lighting during night shifts.Daytime light & lifestyle: Tips to regulate your body’s natural rhythms.Your health is worth protecting—subscribe and share this life-saving info with your friends and colleagues!
References:
Melatonin and cancer risk: does light at night compromise physiologic cancer protection by lowering serum melatonin levels?Support the show
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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.
_______________________
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Text me what you thought of the show 😊
Shift work can take a serious toll on your mental health, but it’s not talked about enough. In this episode, Roger Sutherland shares his 40 years of experience in shift work and dives into how it impacts our psychological well-being. He opens up about the mental health challenges shift workers face and provides actionable strategies to help you manage them.
Roger breaks down practical tools like shifting your mindset, a simple gratitude exercise to rewire your brain, and stress-busting techniques like box breathing. He also shares an important message on self-compassion, reminding us all: "No one likes a bully—so why bully yourself?"
If you’re a shift worker feeling the weight of irregular hours, this episode is for you. Tune in to learn how to thrive—not just survive—on shift work. And don’t forget to share it with your colleagues!
For more tips and resources, 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
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.
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Text me what you thought of the show 😊
Breathing – we do it 20,000 times a day without thinking, but what if you could use it as a powerful tool for your health, especially as a shift worker facing constant stress?
In this episode, Chris Payton, breathwork coach and co-founder of Infinity Training and Coaching, explains how our breathing patterns impact our nervous system. By using breathwork, we can break harmful stress cycles and promote balance. Having overcome his own mental health challenges through breathwork, Chris now helps others transform their relationship with this powerful tool.
For shift workers constantly toggling between high-alert and downtime, breathwork acts as a “remote control” for the nervous system. Breathing through the nose and engaging the diaphragm stimulates the vagus nerve, triggering the parasympathetic “rest and digest” response. In contrast, shallow mouth breathing keeps us in a constant “fight-or-flight” state.
Proper breathwork enhances brain oxygenation, improves decision-making under pressure, boosts sleep quality, and builds emotional resilience. Simple techniques like coherence breathing, box breathing, and breath holds can be easily integrated into your daily routine, delivering big benefits in just minutes.
Whether you're a paramedic, nurse, or police officer, mastering breathwork could be your most effective health tool. Place one hand on your chest and the other on your belly—where does your breath naturally go? The answer may reveal more about your health than you think.
If this episode resonated with you, share it with a friend, tag someone who could benefit, and follow us for more tips!
Find Chris Payten here:
Instagram: @chrispayten_
@infinitytrainingandcoachingWebsite:
https://infinitytrainingandcoaching.com/Support the show
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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.
_______________________
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Text me what you thought of the show 😊
Are you guilty of “just resting your eyes” during a night shift… only to wake up 15 minutes later in a panic? It’s a struggle every shift worker knows too well. But staying alert doesn’t have to mean guzzling energy drinks or fighting sleep with sheer willpower.
Shift work goes against our natural biology. As creatures built to sleep at night and work in daylight, overnight shifts can throw your body’s rhythm into chaos. In this episode, we’ll dive into why fatigue hits so hard during shifts and share practical, science-backed strategies to fight back.
Caffeine—the double-edged sword of the shift worker’s toolkit. While a quick espresso can seem like a lifesaver, it impacts your sleep for up to 9 hours, fueling a cycle of poor rest and caffeine dependency. But used strategically, like sipping small amounts throughout your shift, caffeine can actually boost your energy without the crashes.
What’s even better than caffeine? Power naps. A well-timed 20-minute nap before or during your shift can massively improve alertness without leaving you groggy. Combine that with simple techniques like light stretching, protein-rich snacks, and hydration, and you’ll be equipped to tackle fatigue head-on.
In this episode, you’ll learn:
The science behind why shift work is so tough on your body and mind.How to use caffeine wisely to avoid the dreaded energy crashes.The secret power of power naps and how to time them for peak performance.Quick, effective recovery strategies like movement, hydration, and protein to keep you sharp.Your health and performance shouldn’t suffer just because you’re on the clock at odd hours. Tune in and discover how these evidence-based strategies can help you manage fatigue, stay alert, and feel better on your next shift.
Listen now to learn how to take control of your recovery and perform at your best—no more “pushing through” exhaustion!
Support the show
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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.
_______________________
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Text me what you thought of the show 😊
Shift work can leave you absolutely drained, especially after grueling 16-hour shifts. But did you know that fatigue from these extended hours can impair your cognitive function to a level comparable to having a 0.05% blood alcohol concentration? This means slower reaction times, poor decision-making, and a foggy brain. Yikes!
In today’s episode, I’m uncovering the critical mistake that many shift workers make when trying to recover—the dreaded "sleep-in." You might think it’s the solution to catching up on rest, but it’s actually throwing off your circadian rhythm and making recovery harder.
Tune in to discover 6 evidence-based recovery strategies that can help you bounce back faster, perform better, and avoid burnout. These simple yet powerful tips are backed by science and over three decades of real-world experience in demanding shift environments. From nutrition and hydration to the perfect 20-minute power nap, I’ve got you covered.
Key Takeaways:
Sleep Consistency is Key: Why maintaining a regular sleep pattern—even with limited rest—will help your circadian rhythm recover faster.Master the Power Nap: The best time to nap for maximum energy and cognitive function.Nutrition & Hydration Tips: Simple food choices and hydration strategies that support recovery after long shifts.Micro-Movements Matter: Small bursts of activity that can help you shake off fatigue and boost your energy.Leverage 90-Minute Sleep Cycles: How to use your body’s natural sleep cycles to get better rest and recovery.Meal Timing & Light Exposure: How small adjustments can dramatically improve your recovery process.Are you ready to recover smarter, not harder? Hit subscribe now and unlock the game-changing strategies that will help you thrive through your shifts, not just survive them.
Don’t miss out on the tools to take control of your health and performance—tune in now!
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.
_______________________
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Text me what you thought of the show 😊
Let’s be real—shift work isn’t the same for everyone, especially for women. If you’re a woman working overnight or rotating shifts, you know it’s not just about managing late nights or early mornings. There’s a lot going on beneath the surface that makes shift work harder for women—and the science backs it up.
In honor of International Women’s Day, we’re diving into the unique struggles women face in shift work. From hormonal changes that mess with your sleep, metabolism, and mood to the physical realities of women’s bodies being more affected by circadian disruption, the challenges are real. Oh, and let’s not forget the mental and emotional load women carry when they juggle work with mum guilt, household responsibilities, and childcare.
If you’ve ever felt like you’re doing everything and still burning out, this episode is for you.
In this episode, we’ll talk about:
How your body really reacts to shift work—from hormonal shifts to the long hours it takes food to move through your system (seriously!). The emotional burden that comes with shift work—mum guilt, the constant pressure to prove yourself, and why women report higher levels of fatigue and anxiety than men. And most importantly, what you can do about it—practical strategies for syncing your nutrition with your menstrual cycle, setting boundaries between work and home, and remembering that self-care isn’t selfish. I know it’s tough, but trust me, there’s hope—and there are small, powerful changes you can make to actually thrive, not just survive. Whether you’re a woman in shift work yourself or you just want to better understand what the women in your life are going through, this episode gives you the tools to create a healthier relationship with shift work and live your best life—at work and at home.
Listen Now:
This episode is a reminder that you are strong, but you don’t have to do it all alone. Whether you're navigating shift work or supporting the women who do, I’m sharing real, actionable tips to help you thrive in the chaos.
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.
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Text me what you thought of the show 😊
Are you a shift worker struggling with your health and well-being? In this episode, health coach Sophie Ballantyne shares her inspiring journey from a traditional nursing career to embracing holistic health practices. Sophie dives deep into how light exposure impacts your sleep and energy levels, offering expert advice on maximizing natural light and minimising harmful effects of artificial blue light.
Discover why holistic health is key to feeling your best, especially when juggling a shift work schedule. Learn how to make informed choices that support your body’s natural rhythms, rather than relying on medications. Sophie provides practical tips for achieving optimal health, including how to harness the power of earthing, practice mindful eating, and create circadian-friendly environments.
This episode is packed with actionable insights to help you thrive— not just survive— in your health journey. Whether you're struggling with sleep, fatigue, or stress, Sophie’s advice will empower you to make small but powerful changes to your daily routine.
Key Takeaways:
The influence of light environment on sleep and energyPractical steps to enhance your health with natural light exposureBenefits of earthing and mindful eating for shift workersHow to create a circadian rhythm-friendly environmentThe importance of prioritising holistic health over quick fixesIf you're ready to take control of your health and well-being, this episode is for you! Tune in and learn how to make simple adjustments that lead to profound improvements in your quality of life.
Don’t forget to subscribe, rate, and share your thoughts with us!
Find Sophie Ballantyne here:
Instagram: iamsophiekateSupport the show
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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.
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In this episode of A Healthy Shift, Roger Sutherland, a certified nutritionist and experienced shift worker, reveals a simple, revolutionary habit that can transform your shift work routine. By drinking 500 ml (16 ounces) of water first thing in the morning, you can kickstart your day with a surge of energy, clarity, and focus.
Shift workers often face unique challenges, including fatigue, brain fog, and cravings, due to natural fluid loss during sleep and insufficient hydration. Roger explains how proper hydration, especially right after waking up, can help combat these common issues. By prioritising hydration, you can boost alertness, enhance metabolism, improve circulation, and create a strong foundation for managing the demands of shift work.
In this episode, you will learn:
Why hydration is crucial for shift workers and how it impacts energy and focusThe benefits of drinking 500 ml (16 ounces) of water as soon as you wake upHow rehydration helps combat fatigue, brain fog, and cravingsPractical tips for incorporating hydration into your daily routine for improved health and performanceThe importance of staying safe, healthy, and hydrated as a shift workerRoger also emphasises how being mindful of your hydration and energy levels can create lasting changes, helping you thrive in your shift work lifestyle instead of just surviving.
Don't forget to rate and review A Healthy Shift to help us reach more shift workers looking for practical, science-backed advice on how to stay healthy, energized, and successful.
Subscribe to A Healthy Shift for more expert tips and strategies on mastering the art of shift work and living a healthy, balanced life.
Support the show
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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.
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In this episode, we sit down with Tam Epshtein, a shift worker who shares her journey from "surviving" to thriving during night shifts. With the help of Roger, an experienced coach and owner of the podcast, Tam discovered how small but powerful changes to her routine could drastically improve her energy, body, and overall well-being. This is a must-listen for anyone in shift work or facing the challenges of night shifts!
Key Takeaways:
Circadian Rhythm Alignment: Tam explains how aligning her circadian rhythm made all the difference in how she feels and performs on night shifts.Coaching for Shift Workers: Tam discusses the invaluable role Roger played in guiding her through personalised strategies to thrive on night shifts, not just survive them.Practical Tips for Night Shifts: From managing overtime to avoiding common pitfalls, Tam shares tips that worked for her and can help you optimize your shift work lifestyle.Mindset Shift: Tam reflects on how her mindset around night shifts changed, transforming from a "just survive" mentality to thriving with purpose.Results & Benefits: After incorporating changes, Tam felt energised, looked leaner, and was more productive both at work and outside of it. No more bloating, water retention, or feeling sluggish!Find Tam Epshtein here:
Instagram: tam_fitness_If you found this episode helpful, please consider subscribing, leaving a review, and sharing it with your colleagues!
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.
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Text me what you thought of the show 😊
Struggling to balance shift work with personal life?
In this episode, seasoned law enforcement officer Roger shares tips on maintaining mental well-being and energy amidst the demands of shift work. We discuss the importance of camaraderie and debriefings with fellow officers, the leadership pressures during COVID-19, and the evolving landscape of crime prevention from Singapore and New York.Roger also shares his thoughts on zero-tolerance policies, judicial inefficiencies, and the role of family structure in preventing juvenile delinquency. The episode wraps up with reflections on how leadership from figures like Brad Batten can shape the future of crime reduction.
Key Highlights:
Managing shift work and mental healthThe role of camaraderie and debriefingLeadership in law enforcement during crisisCrime prevention lessons from Singapore and New YorkThe need for assertive sentencing and family structure in preventing juvenile crimeIf you enjoyed the episode, please leave a rating and review on Apple Podcasts or your favorite platform!
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.
_______________________
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Text me what you thought of the show 😊
Imagine transforming your health and vitality with just 30 minutes a day. Join me, Roger Sutherland, as I reveal the incredible benefits of a simple daily walk, especially for those of us navigating the challenges of shift work. As a certified Nutritionist and a seasoned shift worker, I understand firsthand the struggles of irregular schedules, from stress to unpredictable eating and sleep patterns. Discover how incorporating a modest walk into your routine can boost your energy levels, balance your hormones, and tackle health issues like weight gain and cardiovascular concerns. This episode is dedicated to showing how walking can be a game-changer for maintaining health amidst demanding schedules.
I also delve into the broader mission of supporting shift workers beyond just survival. It's about thriving and making the most out of life, regardless of unconventional work hours. I encourage you to join this movement by subscribing and sharing this podcast with anyone who could benefit. Your support is invaluable, and together, we can spread this empowering message. Don't miss out on additional resources and the opportunity to connect with me at ahealthyshift.com, where the journey towards improved health and well-being continues.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.
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- Visa fler
![[243] - You Don't Have to Do Shift Work Alone Anymore](https://is1-ssl.mzstatic.com/image/thumb/Podcasts116/v4/65/35/76/653576ab-780e-4800-2fe2-42ff28c30cd3/mza_15968485534586281358.jpg/80x80bb.jpg)