A Healthy Shift

Text me what you thought of the show 😊We unpack how circadian disruption drives low mood, anxiety, and poor sleep for shift workers and why timing—not willpower—is the real lever. Roger shares lived experience and simple anchors that steady the mind: light, routine, food, movement, and deep sleep.• circadian rhythm as a mood and hormone regulator• how desynchronisation raises stress and lowers emotional control• frontline roles and increased vulnerability to mental ill health• common coping tools that backfire: alcohol, nicotine, energy drinks• morning light and outdoor time as foundational anchors• simple routines for wake, meals, and wind-down on changing rosters• steady nutrition with protein, fibre, and lower GI foods• movement over exercise and why short walks work• caffeine cut-off at 12 for better sleep• sleep hygiene, blackout rooms, and masks for deeper rest• practical steps to break the sleep–mood spiralIf you need help with this, I’ve got 40 years of experience and I’m happy to help you to work through how to synchronize your circadian rhythm in a desynchronized world. The link is in the show notesIf you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is releasedIt would also be ever so helpful if you could leave a rating and review on the app you’re currently listening onIf you want to know more about me or work with me, you can go to ahealthyshift.comSupport 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 myth that you can flip your body clock and share a practical plan to work with biology instead of fighting it. Simple changes to food timing, light exposure, caffeine, sleep setup, and training can make night shifts survivable and your days off feel human again.• Why nights never fully adapt to your rhythm• Mistakes that ruin alertness and recovery• Light management for alertness and sleep• Meal timing and snack ideas that digest well• The midnight caffeine cutoff and why it matters• Building a dark, cool, quiet sleep space• Nap tactics and realistic sleep targets• When to train, when to deload, and why• Blending science with lived experience for real-world winsBook a free 15-minute one-to-one coaching assessment call with me. There’s a link in the show notes. Go and have a look at it, make the decision, and come in and have a chat with me.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 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 reachahealthyshift.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 healthIf 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 scheduleConnect with Jesse at: Instagram: @jessesptBook: 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. _______________________