Free Daily Podcast Summary
A Healthy Shift: Daily Summaries Delivered
by Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
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Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- Yesterday15 min
[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. It’s a timing problem. When your body clock can’t line up with your roster and environment, social jet lag takes over. Your energy drops, sleep quality suffers, and your appetite starts to feel all over the place. In this episode, we focus on the three most powerful signals that help reset your ...
- 4 days ago19 min
[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 mask” many shift workers wear, and the toll it can take over time. This conversation is for anyone regularly exposed to trauma at work, including police, paramedics, nurses, firefighters, vets, vet nurses, dental teams, and other high-stress professions. • Why “moving on” isn’t the same as actu...
- 1 weeks ago35 min
[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 down why that happens and what actually helps when you’re awake while your body clock wants you asleep. • Why shift workers often struggle with cravings, fatigue, and weight gain • Why it’s not just about “clock time,” but your circadian rhythm • How your body metabolises food different...
- 1 weeks ago12 min
[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 body clock problem. We explore how weekend sleep habits can throw your circadian rhythm out of sync and why Monday mornings can feel like a weekly dose of jet lag. • Why Monday mornings can feel harder than they should • How your circadian rhythm affects energy, mood, and alertness •...
- 1 weeks ago16 min
[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 sense, and your cycle feels unpredictable. If you’ve ever thought “my hormones are broken,” this episode is for you. Especially if you’re a female shift worker dealing with PCOS symptoms, endometriosis flare-ups, irregular periods, brain fog, and constant fatigue. • Why your hormones usually aren’t ...
- 1 weeks ago16 min
[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 Global Night Shift Summit and what you can actually take away from it as a shift worker. • Why National Third Shift Day matters and why night workers need more recognition • What the Global Night Shift Summit is and who it’s for • How the timing works for the US and Australia, plus repl...
- 2 weeks ago13 min
[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, routines, supplements, or just copying coworkers who feel just as wrecked. In this episode, we talk about why that keeps you stuck, and what it looks like to actually have something that works for your life and your roster. We get into why days off can feel worse than work days, how shift habits can l...
- 2 weeks ago1h 27m
[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 often leads to wired nights and poor daytime sleep. In this episode, we bring on Steve Jennings, known as the “Creatine OG,” to break down what creatine actually does—and why it goes far beyond gym performance, especially for shift workers. • Why relying on caffeine alone keeps shift workers stu...
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About A Healthy Shift
A Healthy Shift Podcast with Roger SutherlandWelcome 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, sl
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Frequently Asked Questions
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How often does A Healthy Shift release new episodes?
A Healthy Shift publishes every few days. Our AI generates a summary within hours of each new episode.
What topics does A Healthy Shift cover?
A Healthy Shift covers topics including Education, Nutrition, Fitness, Health & Fitness, Self-Improvement. Our AI identifies the specific themes in each episode and highlights what matters most to you.
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