Best Roger Sutherland | Shift Work Nutrition Podcasts (2025)

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[308] - A Practical Blueprint To Enter, Survive, And Exit Night Shift With Minimal Circadian Disruption 23:39

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2d ago23:39

23:39

Text me what you thought of the show 😊 We challenge the common advice to phase-shift into night shift and lay out a simpler plan that protects your body clock. Treat nights like late evenings, anchor to daylight and meal timing, and use short naps so you can actually enjoy your days off. • minimum circadian disruption as the core goal • jet lag ana…

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SZN 9 EP 14 - Mike Ergo / U.S. Marine Corps 0311 Combat Veteran / Operation Phantom Fury / Struggles with Transition to Civilian Life / Therapist Helping Veterans / Thin Line Advisory 47:47

4d ago47:47

47:47

In this episode of the Overwatch Collective Podcast, host Greg Grogan speaks with Mike Ergo, a former U.S. Marine and current therapist who has dedicated over 13 years to helping combat veterans. They discuss Mike's journey from military service to civilian life, the challenges of transitioning, and the importance of mental health support. Mike sha…

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[307] - Let's make this crystal clear - blue light at night impacts health 19:44

5d ago19:44

19:44

Text me what you thought of the show 😊 We break down why falling asleep while scrolling is not a win and how blue light at night quietly shifts your body clock, blocks melatonin, and steals deep, restorative sleep. We explain the difference between sleep pressure and natural sleep onset, and give clear steps to fix your light diet. • sleep homeosta…

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[306] - Your host on Radio 3AW - Talk Back Radio 30-10-2025 40:47

6d ago40:47

40:47

Text me what you thought of the show 😊 We dig into night shift realities, kids’ sleep struggles under daylight saving, and why lighting—not pills—should do the heavy lifting. We also question whether doorbell cameras increase safety or just anxiety, and share practical fixes for sleep and home security. • teen chronotypes and later school start log…

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[305] - Using Your Breath To Control Your Stupid 16:07

9d ago16:07

16:07

Text me what you thought of the show 😊 I share a simple, science-backed breathing method that flips the body from stress to calm so you can think clearly on and off shift. Breath becomes a tool you can use anywhere to steady your decisions, your mood, and your energy. • Why breath informs safety signals in the body • how stress takes the prefrontal…

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SZN 9 EP 13 - Bill Johnson, Merging Vets and Players / U.S. Army Ret. Sgt. Maj. / Support for our Veteran Community / In Person & Virtual Resources 35:25

11d ago35:25

35:25

In this episode, Greg Grogan interviews Bill Johnson, the Texas Regional Manager of Merging Vets and Players (MVP), a nonprofit organization that connects veterans and professional athletes to support each other in their transitions to civilian life. They discuss the founding of MVP, its expansion across the U.S., the importance of physical fitness…

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[304] - The Strategy That Changed My Internal Conflict, You Can Too 15:41

12d ago15:41

15:41

Text me what you thought of the show 😊 We trace the real source of stress for many shift workers: a clash between personal values and workplace culture. Roger shares how naming five core values eased PTSD recovery, reduced conflict, and brought clarity to decisions at work and at home. • defining personal values as a compass for decisions • recogni…

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[303] - Shift Work PMS and Snacks – What You Eat Might Be Making It Worse 18:31

16d ago18:31

18:31

Text me what you thought of the show 😊 PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on PMS and nutrition, explain how a single daily food swap can ease symptoms, and share practical snack strategies you can use on night shifts. What You’…

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SZN 9 EP 12 - Doug White / Author of 'Hiding in Plain Sight' / U.S. Air Force Veteran / Retired Police Officer / Looking at your Pistol in a Police Car / Dismissed by Administration / Normalizing Mental ... 56:23

18d ago56:23

56:23

In this episode of the Overwatch Collective Podcast, host Greg Grogan speaks with Doug White, a veteran of the U.S. Air Force and a retired law enforcement officer, about his journey through mental health challenges and the importance of addressing these issues within the first responder community. Doug shares insights from his book, 'Hiding in Pla…

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[302] - How to Burn Fat Without Burning Out 12:58

19d ago12:58

12:58

Text me what you thought of the show 😊 Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach that not only helps you feel calmer but also clears excess triglycerides from the bloodstream, supports better sleep, and actually gives energy back in…

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[301] - Your host on Radio 3AW - Special Guest Tom Coleman (Sleep Expert) - Talk Back Radio 16-10-2025 40:58

20d ago40:58

40:58

Text me what you thought of the show 😊 We talk about service, leadership, and what thanks means after forty years in uniform, then dive into the hidden lever of performance—sleep—and how shift workers can use light, timing, and routine to reclaim energy. Tom Coleman shares practical tools for night wakings, circadian alignment, travel, and sleep ap…

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[300] - The 24-7 Leader - How to Support Your Team 17:12

23d ago17:12

17:12

Text me what you thought of the show 😊 Great leadership in shift work goes beyond managing rosters—it’s about recognising the human signals behind fatigue, stress, and performance. In this episode, I outline a clear model built around the Three Ps—performance, presence, and persona to help leaders identify risk early, protect recovery, and create s…

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SZN 9 EP 11 - Roger Sutherland / A Healthy Shift / Coaching Shift Workers to Thrive / 40 Years of Police Experience in Australia / Optimize Health & Wellness / Reduce Fatigue & Weight Gain 1:44:47

25d ago1:44:47

1:44:47

In this episode of the Overwatch Collective Podcast, Greg Grogan interviews Roger Sutherland, a retired police officer with 40 years of experience in Australia. They discuss the challenges faced by shift workers, particularly in law enforcement, including mental health issues, weight gain, and the importance of values in policing. Roger shares his …

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[299] - Eat Smart Sleep Better - How Low GI and Overnight Fasting Change the Game for Shift Workers 18:30

26d ago18:30

18:30

Text me what you thought of the show 😊 Shift work often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and what you eat, you can regain control of your energy, weight, and recovery—without strict diets. In this episode, I break down simple strategies that help shift workers thrive: Why your circadian rhythm…

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[298] - Relaxing or Ruining You? Alcohol’s Hidden Impact on Shift Workers 13:48

1M ago13:48

13:48

Text me what you thought of the show 😊 Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing weight gain, and exacerbating cardiovascular risks. After 634 days of sobriety, I've experienced transformative benefits including better sleep, weight management, improved mood, and significantly more ene…

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SZN 9 EP 10 - Albert Lu / MetFix Boise in Idaho / Nutrition & Fitness Tips / Physical Health Benefits Mental Health / Maintain a High Level of Health & Fitness Working Graveyard 26:54

1M ago26:54

26:54

In this episode of the Overwatch Collective Podcast, Greg Grogan speaks with Albert Lu, the owner of Metfix Boise, about the intersection of physical and mental health, particularly for first responders and military personnel. They discuss the importance of nutrition, the challenges faced by those in high-stress jobs, and the role of community in f…

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[297] - Help, Why am I Gaining Belly Fat 15:19

1M ago15:19

15:19

Text me what you thought of the show 😊 We explore why shift workers tend to gain stubborn belly fat and provide evidence-based strategies to combat this frustrating issue. Discover how circadian rhythm disruption affects hunger hormones and metabolism, making waistline weight gain almost inevitable without proper intervention. • Circadian rhythm di…

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[296] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02-10-2025 40:48

1M ago40:48

40:48

Text me what you thought of the show 😊 We unpack why public anxiety in Victoria is rising while frontline police feel boxed in by policy, politics, and the bail churn. I share how organised youth crime, digital coordination, and pursuit limits collide with community expectations for safety and accountability. • bail decisions and officer morale • B…

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[295] - Tired or Something More? The Hidden Sleep Risks for Shift Workers 15:42

1M ago15:42

15:42

Text me what you thought of the show 😊 Shift workers often normalise exhaustion and dismiss serious sleep disorders as just part of the job, but this mindset endangers health, safety, and performance. Sleep problems beyond normal shift-related fatigue require medical attention, not just acceptance or medication. • Five common sleep disorders affect…

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[294] - Alana Russell - From Chaos to Connection, Regulating Your First Responder Relationship 1:10:03

1M ago1:10:03

1:10:03

Text me what you thought of the show 😊 Flexibility and communication are the keys to maintaining strong family connections while navigating the unique challenges of first responder relationships. Police Social Worker Alana Russell brings her expertise both as a therapist and police wife to share practical strategies for balancing work demands with …

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[293] - Confirmation Bias - The Silent Divider 18:19

1M ago18:19

18:19

Text me what you thought of the show 😊 Confirmation bias is shaping our world in ways many don't realise, especially through social media algorithms designed to keep us scrolling and engaged with content that reinforces our existing beliefs. • Social media platforms track what you click, like, comment on, and even how long you hover over posts • Al…

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SZN 9 EP 9 - Terry Moran w/ Vets Boats / Non-Profit Based in San Francisco / Improving Mental Health on the Water / 28 Years U.S. Navy / F-14 Tomcat Fighter Pilot 1:04:20

2M ago1:04:20

1:04:20

Tuning in from the lovely Bay Area is Terry, who founded Vets Boats in 2014, with the intent to help our veteran community overcome the challenges of mental health by sailing on the water and working on experiential sailing, sail training, and restoration & events. Terry served honorably in the United States Navy as a fighter pilot with deployments…

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[292] - The Future of Shift Work - A Solution for leaders 17:09

2M ago17:09

17:09

Text me what you thought of the show 😊 Roger Sutherland addresses the critical need for shift worker education and support in 24-7 workplaces, introducing an innovative Shift Work Champions model that trains staff to become wellbeing leaders for their peers. • Shift work organisations face three major problems when workers aren't supported: increas…

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[291] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18-09-2025 40:55

2M ago40:55

40:55

Text me what you thought of the show 😊 Former police officer Roger Sutherland shares his journey from workplace trauma to healing through breathwork techniques. His four-decade career in law enforcement left him with anxiety and trust issues, but learning proper breathing patterns helped restore his mental wellbeing. • Proper breathing directly com…

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[290] - My Advice to a Brand New Shift Worker 18:18

2M ago18:18

18:18

Text me what you thought of the show 😊 Shift work can slowly eat away at your health if you don't understand how to work with your body's natural circadian rhythm. Getting the fundamentals right from the start helps shift workers thrive instead of just survive. • Understanding your circadian rhythm is critical—your body has a biological day and nig…

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SZN 9 EP 8 - Thomas LaGrave / Prior U.S. Navy SEAL / BUDS Class 106 / Drug Addiction & Kicked off Team 1 / Motivational Speaker 31:51

2M ago31:51

31:51

In this episode of the Overwatch Collective podcast, host Greg Grogan speaks with Thomas LaGrave, a former U.S. Navy SEAL who shares his journey from a troubled childhood and military service to overcoming addiction and finding purpose in helping others. Thomas discusses his experiences in the military, the challenges of transitioning to civilian l…

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[289] - The Mindset Shift Every Shift Worker Needs 13:41

2M ago13:41

13:41

Text me what you thought of the show 😊 Shift work doesn't have to control your life when you learn to focus only on what you can control. Roger Sutherland shares his transformative experience from 40 years in frontline policing and how the practice of "controlling the controllables" changed everything. • Understanding that complaining about rosters…

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[288] - Why When You Eat Matters More Than What You Eat 16:32

2M ago16:32

16:32

Text me what you thought of the show 😊 Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and intermittent fasting can make a huge impact on your health, energy, and weight. In this episode, I break down why aligning meals with your biological day—not your shift roster—is the real key. You’ll learn:…

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[287] - Chris Payten - Beyond Survival: The Science of Breathing for Shift Workers 1:22:33

2M ago1:22:33

1:22:33

Text me what you thought of the show 😊 Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift workers and first responders, sharing insights from Roger's recent breathwork facilitator training experience. • Breathwork is conscious control of breathing patterns versus automatic breathing • The way …

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[286] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04-09-2025 40:37

2M ago40:37

40:37

Text me what you thought of the show 😊 The manhunt for a cop killer enters its ninth day as veteran police officer Roger Sutherland discusses the devastating impact on police nationwide and the challenges of the ongoing search operation. • Impact on police officers across Australia has been heavier than anticipated, with even retired officers deepl…

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SZN 9 EP 7 - Chappy / U.S. Navy Veteran / Arizona Trail Program Veteran Engagement & Trail Stewardship / Operation Freedom March 55:29

2M ago55:29

55:29

In this episode of the Overwatch Collective Podcast, Greg Grogan speaks with Michael 'Chappy' Chappell about his military experiences, the transition to civilian life, and his work with the Arizona Trail Association's VETS program. They discuss the importance of community support for veterans, the therapeutic benefits of nature, and the ongoing cha…

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[285] - When the Badge Hurts - Processing the Loss of Our Own 15:07

2M ago15:07

15:07

Text me what you thought of the show 😊 I address the profound impact of losing two police officers in the line of duty and how it affects the entire law enforcement community. As a 40-year veteran and father of a serving officer, I share personal reflections on processing grief within the Blue family. • It's okay to be vulnerable and express emotio…

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SZN 9 EP 6 - Ben & Cindy / U.S. Navy Corpsman / 11th MEU and Multiple Deployments / Building a Relationship while Depressed and Misusing Alcohol / Ibogaine Treatment in Mexico / Suicidal Thoughts Conversation ... 1:01:25

2M ago1:01:25

1:01:25

In this episode of the Overwatch Collective Podcast, host Greg Grogan speaks with Ben and Cindy about their journey through military service, mental health challenges, and the impact of substance misuse. Ben, a former U.S. Navy Corpsman, shares his experiences with PTSD and the struggles he faced after leaving the military. Cindy provides insight i…

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[284] - Cravings and Weight gain, try this 11:08

2M ago11:08

11:08

Text me what you thought of the show 😊 In this episode, I explain why eating high GI foods after 3pm can cause energy crashes, cravings, and weight gain—especially for shift workers. Our insulin sensitivity naturally declines later in the day, so making small, simple swaps to low GI foods can help stabilise blood sugar, keep you fuller for longer, …

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[283] - Protect your melatonin like your life depends on it, because it does 13:46

2M ago13:46

13:46

Text me what you thought of the show 😊 In this episode, I explore why melatonin is much more than a “sleep hormone.” It’s a powerful antioxidant that protects your body from free radicals and even cancer—and as shift workers, many of us don’t realise how much late-night screen use interferes with this vital process. Blue light from phones, tablets,…

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[282] - I've never spoken about this, until today 19:33

3M ago19:33

19:33

Text me what you thought of the show 😊 In this episode, I share a simple ritual I used for 35 years to separate work from home life as a shift worker. Like many of you, I often came home still feeling “on duty.” To change that, I carried a coin during every shift and left it in my locker at the end. That small act created a clear mental boundary, p…

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[281] - Your host on Radio 3AW - The Crisis Facing the Frontline - Talk Back Radio 21-08-2025 40:31

3M ago40:31

40:31

Text me what you thought of the show 😊 Former police officer Roger Sutherland sounds the alarm on the crisis facing frontline workers across Australia and worldwide. With 40 years of service behind him, he shares his concerns about burnout rates and the mass exodus of experienced professionals from essential services. • Frontline health and law enf…

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SZN 9 EP 5 - Marty & Chris w/ Trident K9 Consulting / Training Officers and K9's in Northern California / Stress a K9 Handler Experiences / Liability of Sending the Fur Missile / K9 Getting Injured / Officer ... 51:42

3M ago51:42

51:42

Listen in as Marty and Chris give a full breakdown of Trident K9 Consulting, which was founded in 2015 and provides a plethora of training with several agencies in Northern California in addition to auditing across the Country. We talk about the stress of training they provide to new Officers as they transition into K9 handlers on the road and at t…

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[280] - The After-Shift Workout Dilemma, Friend or Foe? 18:21

3M ago18:21

18:21

Text me what you thought of the show 😊 Think hitting the gym after a night shift is a good idea? It might be doing more harm than good. In this episode, we explore why high-intensity workouts post-shift can disrupt your sleep, stress your system, and slow your recovery — even if your intentions are solid. What You’ll Learn: Why late-night or post-s…

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[279] - Breathe. Regulate. Transform. 34:18

3M ago34:18

34:18

Text me what you thought of the show 😊 In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma. I know this firsthand—my own journey with transformative breathwork led to profound …

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SZN 9 EP 4 - Jesse Catches Up / Fundraiser Information 11:05

3M ago11:05

11:05

If you are wondering about the fundraiser, take a listen as I broke it down for ya! If you are wanting to hop on a podcast with Mike and I, reach out to us and we can make that happen! Support the showBy The Overwatch Collective

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[278] - Night shift coming up, help!! 21:19

3M ago21:19

21:19

Text me what you thought of the show 😊 In this episode, I share a proven, practical strategy for managing night shifts in a way that protects your health and wellbeing. Night shift work doesn’t have to leave you feeling wrecked — with the right approach, you can transition into, through, and out of your shifts with far less disruption. Here’s what …

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[277] - The sleep trifecta - Alcohol, Nicotine and Caffeine 21:50

3M ago21:50

21:50

Text me what you thought of the show 😊 In this episode, I unpack how alcohol, nicotine and caffeine — the "sleep trifecta" — quietly disrupt sleep and recovery for shift workers. While these substances might feel helpful in the moment, they often do more harm than good, especially when your body is already under pressure from irregular hours. I cov…

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[276] - You might be tired but 24:19

3M ago24:19

24:19

Text me what you thought of the show 😊 In this episode, I explore one of the most common challenges shift workers face—chronic fatigue. While irregular hours are often blamed, there are several overlooked factors that play a major role in how tired we feel. The good news is many of these factors are within our control. With a few practical adjustme…

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SZN 9 EP 3 - Jonah & Rene / U.S. Coast Guard Members / Balancing Civilian Life While in The Military Reserves / PSU 308 Member Died By Suicide / Advice for Our FR & MIL Community 1:15:47

3M ago1:15:47

1:15:47

Tune into a fun and random in person podcast with Jonah and Rene, two fellow U.S. Coast Guard service members. This episode was recorded in a hotel room while on the East Coast on active duty orders so the audio/video may not be the best, but the topic of conversation is all we care about. Jonah and Rene share some great insight on what life is lik…

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[275] - Female Shift Workers Deserve Better—Here's How We Start 16:05

3M ago16:05

16:05

Text me what you thought of the show 😊 Shift work isn’t gender neutral, and women are paying the price. In this episode, I break down why female bodies struggle more with 24/7 rosters — and what can actually help. How circadian and menstrual cycles clash Why PMS, gut issues, and poor recovery are more common in women Why standard shift work advice …

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[274] - Shift Worker's Secret Weapon - The 3 Supplements You Can't Afford to Miss 20:29

3M ago20:29

20:29

Text me what you thought of the show 😊 Shift work disrupts your body’s natural rhythms, increasing your risk of fatigue, poor sleep, and long-term health issues. In this episode, I outline three supplements that can help support your physical and mental performance as a 24/7 worker. What’s in This Episode: • Why Vitamin D matters for shift workers …

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SZN 9 EP 2 - Max Garcia / U.S.M.C. Sgt. Maj. (Ret.) / Motivational Speaker / CPR in Back of Humvee After Gunshot Wound / Losing Marines to Suicide as Senior Enlisted Personnel / PTS Diagnosis Out of Nowhere ... 54:12

3M ago54:12

54:12

Coming to you from Sydney Australia is Retired Sergeant Major Max Garcia, who served honorably in the United States Marine Corps for 24 years. Sgt. Major shares some wild stories from his combat deployments, gives us a different perspective on mental health coming from higher enlisted, and honors a few friends and Marines who unfortunately died by …

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[273] - Change this, it changes everything 17:39

3M ago17:39

17:39

Text me what you thought of the show 😊 In this episode of A Healthy Shift, I’m breaking down a common myth that’s keeping shift workers exhausted and frustrated: the idea that long sleep-ins on your days off help you recover. Spoiler alert — they don’t. In fact, sleeping in too late disrupts your circadian rhythm, delays your exposure to natural li…

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[272] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 24-07-2025 40:27

3M ago40:27

40:27

Text me what you thought of the show 😊 I'm back on Australia Overnight after a bit of a break — and this time, we’re diving deep into some uncomfortable truths about what’s really happening on our streets and inside our justice system. As a former frontline police officer and now health coach for shift workers, I’ve seen firsthand how things have c…