Best Roger Sutherland Veteran Shift Worker Coach Nutritionist Breathwork Facilitator Keynote Speaker Podcasts (2025)

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

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7h 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

3d 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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[292] - The Future of Shift Work - A Solution for leaders 17:09

6d 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

7d 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

10d 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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[289] - The Mindset Shift Every Shift Worker Needs 13:41

13d 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

17d 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

20d 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

21d 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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[285] - When the Badge Hurts - Processing the Loss of Our Own 15:07

24d 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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[284] - Cravings and Weight gain, try this 11:08

27d 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

1M 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

1M 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

1M 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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[280] - The After-Shift Workout Dilemma, Friend or Foe? 18:21

1M 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

1M 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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[278] - Night shift coming up, help!! 21:19

2M 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

2M 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

2M 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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[275] - Female Shift Workers Deserve Better—Here's How We Start 16:05

2M 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

2M 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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[273] - Change this, it changes everything 17:39

2M 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

2M 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…

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[271] - My Top 10 Must-Read Books 26:16

2M ago26:16

26:16

Text me what you thought of the show 😊 In this episode, I share my top 10 must-read books that have reshaped how I approach health, habits, sleep, and shift work. With nearly 40 years in law enforcement and coaching others through 24/7 schedules, I’ve seen what works—and what doesn’t—when it comes to thriving as a shift worker. These books offer ev…

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[270] - New to Shift Work? - 8 survival tips 27:26

2M ago27:26

27:26

Text me what you thought of the show 😊 Shift work disrupts our natural circadian rhythms, but with the right strategies, we can protect our health and energy while finding better work-life balance. I share eight practical tips to help shift workers not just survive but thrive, based on almost four decades of experience. • Set a consistent sleep sch…

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[269] - The secret to losing weight working shift work 26:22

2M ago26:22

26:22

Text me what you thought of the show 😊 Shift workers can absolutely lose weight despite the challenges of irregular schedules. I explains the science behind why night workers gain weight and offers a practical approach to sustainable fat loss that works with your body's natural rhythms. • Understanding why shift work makes weight management difficu…

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[268] - Why Shift Work Messes with Your Gut—and What You Can Do About It 24:13

3M ago24:13

24:13

Text me what you thought of the show 😊 If you’ve ever felt bloated, gassy, or just off in the gut after a night shift — you’re not alone. In this episode, I unpack exactly why shift work messes with your digestion, and what you can actually do about it. Forget blaming food intolerances — the root issue is often your disrupted circadian rhythm, not …

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[267] - When Coping Becomes a Crutch. Shift Work Mental Health and the Hidden Addictions 19:24

3M ago19:24

19:24

Text me what you thought of the show 😊 In this episode, I open up about something many shift workers experience but few talk about openly: the dangerous coping mechanisms we turn to when the pressure gets too much. Whether it’s alcohol, drugs, pornography, or gambling — what starts as an escape can quickly spiral into something far more damaging. A…

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[266] - Why You Should Wear a Sleep Mask — Every Single Time You Sleep 11:51

3M ago11:51

11:51

Text me what you thought of the show 😊 If you're a shift worker struggling to get good-quality sleep—especially during daylight hours—this episode is for you. Today, I'm talking about one of the simplest yet most overlooked tools that can drastically improve your rest: the sleep mask. Most people underestimate just how damaging light can be to slee…

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[265] - Shift Work and Loneliness - The Silent Struggle No One Talks About 12:52

3M ago12:52

12:52

Text me what you thought of the show 😊 In this episode, I open up about a side of shift work we don’t talk about enough: the loneliness. Even when we’re surrounded by colleagues, shift work can create a deep sense of emotional isolation that creeps in slowly and quietly. Over time, it can affect everything from our sleep and decision-making to our …

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[264] - Why Your Workplace Needs Shift Work Health Education in 2025 11:43

3M ago11:43

11:43

Text me what you thought of the show 😊 Shift Work Doesn’t Have to Wreck Your Health – Here’s How to Thrive In this episode, I talk about why shift work doesn't have to come at the cost of your health and wellbeing—and why it’s time organisations stop treating shift workers like machines. I'm Roger Sutherland, and I’ve made it my mission to educate …

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[263] - Shift Work & Your Health The Risks You Can't Ignore (And The Solutions You Need) 23:09

3M ago23:09

23:09

Text me what you thought of the show 😊 In this episode of A Healthy Shift, I break down the long-term health risks of shift work — and more importantly, how to reduce your risk and protect your body over time. As a certified nutritionist and former law enforcement officer, I’ve lived the shift work life and seen the toll it can take. But I also kno…

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[262] - Reclaiming Your Rhythm Navigating Shift Work's Impact on Your Body Clock 29:49

3M ago29:49

29:49

Text me what you thought of the show 😊 In this episode, I’m breaking down how your circadian rhythm impacts every part of your health as a shift worker — and why managing it is the difference between surviving your roster and actually thriving. Most shift workers are unknowingly working against their body’s natural rhythm. I’ll show you exactly how…

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[261] - Magnesium v Ashwagandha for Shift Workers 18:42

3M ago18:42

18:42

Text me what you thought of the show 😊 In this episode of A Healthy Shift, I break down the differences between two popular supplements: ashwagandha and magnesium. Both are known to support stress relief and better sleep — but they work in very different ways. I explain: How ashwagandha can help calm a wired mind Why magnesium supports deep rest an…

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[260] - Nuts About Shift Work - A Small Snack with Big Benefits 11:54

4M ago11:54

11:54

Text me what you thought of the show 😊 Shift work wrecks your body. Long hours. No sleep. Crappy food. But what if one of the simplest things you could do for your health... fits in your pocket? In today’s short but powerful episode, Roger dives into why a small handful of nuts a day might be the easiest, cheapest, and most effective habit for shif…

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[259] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 12-06-2025 43:18

4M ago43:18

43:18

Text me what you thought of the show 😊 In this episode of A Healthy Shift, I take you through my journey—from being a 16-year-old Kiss fan camping outside Waverley Park to spending 40 years with Victoria Police. Along the way, I saw just how hard shift work can be on your body, mind, and relationships. That’s exactly why I created A Healthy Shift—t…

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[258] - The Danger of Normalising Exhaustion 14:11

4M ago14:11

14:11

Text me what you thought of the show 😊 Burnout has silently become the baseline for too many shift workers—especially those in healthcare and emergency services. You're waking up exhausted, pushing through gruelling 12-hour shifts, barely eating properly, and your sleep is completely disrupted. When did this become normal? In this raw, unfiltered c…

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[257] - Jack Hallows - Coaches in Conversation - Life, Lifting & Looking After Yourself 1:35:01

4M ago1:35:01

1:35:01

Text me what you thought of the show 😊 In this candid episode, fitness coach Jack Hallows and I dive deep into the transformative power of resistance training—especially for those juggling the challenges of shift work. Beyond just physical gains, we explore how strength training builds confidence, mental clarity, and improved health markers that po…

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[256] - Where Is My Shift Work Education and Support? 14:49

4M ago14:49

14:49

Text me what you thought of the show 😊 Feeling Burnt Out from Shift Work? You’re Not Alone — And It’s Not Your Fault. Most organisations expect 24/7 workers to navigate tough schedules without any guidance on how to protect their health. After 40+ years as a police officer, experiencing every type of shift pattern imaginable, I’ve seen firsthand ho…

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[255] - How Shift Timing Impacts Your Health - What the Science Informs Us 16:09

4M ago16:09

16:09

Text me what you thought of the show 😊 Shift work disrupts our body's natural 24-hour clock (circadian rhythm), affecting metabolism, hormones, and how we process food, which increases risks of weight gain, diabetes, and heart disease. • Insulin sensitivity drops at night, making your body less effective at handling sugar during night shifts • Cort…

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[254] - How Your Indoor Lighting Is Making You Sick, Fat, and Tired 19:00

4M ago19:00

19:00

Text me what you thought of the show 😊 Blue light exposure at night disrupts our biology beyond sleep, causing serious health issues that shift workers need to understand and address to protect their wellbeing. • Blue light isn't actually blue – it's hidden within white light with higher concentrations in whiter light • Special cells in our eyes de…

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[253] - Chloe Spring - It All Falls Apart If Management Don't Support It 1:09:59

4M ago1:09:59

1:09:59

Text me what you thought of the show 😊 What if we told you that the very people keeping our society running 24/7 — emergency workers, nurses, first responders, and other shift workers — are silently suffering due to outdated systems, toxic workplace culture, and dangerous health consequences? In this powerful and confronting episode, Roger Sutherla…

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[252] - 8 Hours Pffft – A Better Way to Think About Sleep for Shift Workers 15:14

4M ago15:14

15:14

Text me what you thought of the show 😊 Are you tired of being told you need eight hours of sleep—when your shift schedule makes that nearly impossible? You're not alone, and more importantly, you're not failing. In this episode, we’re flipping traditional sleep advice on its head. With nearly 40 years of experience as both a shift worker and certif…

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[251] - Shift Shock: What I Wish I Knew When I Started Shift Work 19:40

4M ago19:40

19:40

Text me what you thought of the show 😊 Shift shock hits like a tidal wave when your entire life gets flipped upside down by irregular work hours. That overwhelming feeling when sleep patterns crumble, dietary choices deteriorate, and you find yourself constantly out of sync with everyone you care about isn't just uncomfortable – it's unsustainable.…

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[250] - Radio 3AW - Australia Overnight - Special Guest Dr OIivia Walch - 15-05-2025 40:46

4M ago40:46

40:46

Text me what you thought of the show 😊 When was the last time you experienced real darkness—so dark you couldn’t see your hand in front of your face? According to mathematician and sleep expert Dr. Olivia Walch, our modern “light diet” may be silently sabotaging our sleep. In this eye-opening episode, Dr. Walch breaks down the surprising science be…

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[249] - Matt Newlands - Checking in on your mates, but what are we looking for? 1:19:18

5M ago1:19:18

1:19:18

Text me what you thought of the show 😊 The mental health challenges of shift work extend far beyond simple fatigue. In this powerful conversation with Matt Newlands, former police officer and co-founder of Frontline Mental Health, we delve into the subtle warning signs of declining mental health that often go unrecognised in frontline workers. Matt…

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[248] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 01-05-2025 33:23

5M ago33:23

33:23

Text me what you thought of the show 😊 Forty years of night shifts taught me one crucial lesson—our bodies were never designed for midnight meals. As the founder of A Healthy Shift and a former law enforcement officer, I’ve seen firsthand how eating habits can make or break a shift worker’s health. When darkness falls and melatonin kicks in, your b…

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[247] - The Ideal Wake-Up Routine for Shift Workers 14:12

5M ago14:12

14:12

Text me what you thought of the show 😊 Ever wake up feeling like you’ve already lost the day before it even starts? If you’re a shift worker, that feeling isn’t just common—it’s a sign your body clock is out of sync. But the fix doesn’t come from supplements or strict routines. It starts in the first 30 minutes after you wake up. In this episode, I…

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[246] - Why I Don't Just Say Shift Work Will Kill You 32:13

5M ago32:13

32:13

Text me what you thought of the show 😊 Here’s the hard truth most people won’t tell you about shift work: It’s not the roster that's ruining your health—it’s what you do around it. After more than 40 years working rotating shifts in law enforcement, I’ve seen firsthand that the job isn’t the enemy—but neglecting your body and your routines is. Too …

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[245] - Creatine Not Just for the Gym — What Every Shift Worker Over 40 Should Know 13:05

5M ago13:05

13:05

Text me what you thought of the show 😊 Are you grinding through night shifts, battling brain fog at 3AM, and wondering if there’s anything that can actually help? You might be overlooking one of the most powerful – and affordable – tools out there: creatine monohydrate. In this breakthrough episode of A Healthy Shift, renowned shift work expert Rog…