If you've ever wondered about the secret recipe for juggling the night shift with your daily life, this week's episode is your personal handbook to thriving in the after-hours. We kick things off with a heartening look at the trials and triumphs of shift work, sharing stories that transform ordinary routines into extraordinary tales. From the humorous realisations of turning into our parents to embracing 'Champagne Friday', we unfold the art of balancing work, family, and self-care, ensuring you come away with a fresh perspective on living well, no matter the hour. Dial in as we extend a warm ..read more

Could the key to unlocking your health potential be as simple as watching the clock? I'm Roger Sutherland, and in this episode, we're cutting through the noise to bring you the solid science on intermittent fasting. For those working around the clock, the difference between intermittent fasting and time-restricted feeding isn't just jargon—it's the cornerstone of a health strategy that could be life-changing. We're tackling the 16-8 and 5-2 methods head-on, dissecting the myths around fasting as a muscle-building miracle and spotlighting the unsung hero in fat loss: calorie control. If you've ..read more

Unlock the secret to a revitalised shift working life with the wisdom of Dr. Martin Moore-Ede, our guide through the transformative world of circadian lighting. This episode isn't just another discussion; it's a beacon for those navigating the night shifts, as we delve into the science behind circadian rhythms and the profound effects of LED light fixtures. As a certified nutritionist and former law enforcement officer who's walked the graveyard path, I interlace personal insights with Dr. Moore-Ede’s groundbreaking research to illuminate strategies that promise a healthier, more alert existen ..read more

Ever wondered how your late-night snack might be throwing off more than just your waistline? Join me, Roger Sutherland, for a fascinating trek through the often-overlooked interplay between our circadian rhythm and eating habits, a journey especially critical for the heroic souls in shift work. With heartburn and indigestion lurking around the corner of every heavy midnight meal, I'm here to guide you through syncing your dietary patterns with your natural body clock. And for our female shift workers, fret not; we'll tackle the unique nutritional challenges you face with hormonal ebbs and flow ..read more

Ever wondered how night shift workers manage their health and find a semblance of normalcy while the rest of the world sleeps? In our latest episode, my dear friend Roger Sutherland, a law enforcement officer with heaps of wisdom, joins the conversation to unpack the less discussed aspects of nocturnal work life. We celebrate the post-Easter chocolate indulgences (guilt-free, of course!), while also sharing tips that have helped us manage weight and maintain a healthy lifestyle despite our topsy-turvy schedules. Plus, we open the lines to your burning questions about shift work, sleep, and how ..read more

Embark on an empowering journey with Chloe Stevens, a renowned women's health physiotherapist and nutritionist, as we explore the intricate tapestry of female health. Our discussion transcends traditional boundaries, addressing not only reproductive health but also delving into how women are uniquely affected by conditions such as heart disease and dementia. We shine a spotlight on estrogen's pervasive influence and advocate for a holistic conversation about health that includes challenges like shift work and their impact on women's well-being. Navigating through the often unspoken realms of ..read more

To Talk your Walk, you've got to Walk your Talk. When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking about everything night shift, I jumped at it. The show goes into Victoria as well as South Australia which allows me to assist shift workers while they're hurting. This is now a permanent every second Wednesday night spot where we discuss and take calls on everything shift work. If you want to talk about and offer advice to shift workers, particularly night shifts, you have to be there while ..read more

Ever wondered what it takes to keep ticking when the world's asleep? Roger Sutherland, a law enforcement lifer with nearly four decades on duty, joins us to unravel the twilight world of shift work. Our latest episode is an ode to the night crawlers – from truck drivers to nurses – who light up the dark hours with their unwavering commitment. We tap into Roger's vast reservoir of knowledge to unlock how they maintain social bonds, fend off the quietude's mental health specters, and still find those precious z's amidst the upside-down schedules. As we swap tales and tips, the life of Christian ..read more

Are sleepless nights leaving you flustered? Fear not, because Roger Sutherland is here to guide you through the shadowy world of nocturnal awakenings with practical advice tailored for those tangled in the web of shift work. With a dual hat as a Nutritionist and Law Enforcement Officer, I bring firsthand experience to the struggles of syncing sleep patterns with irregular schedules. This episode is a treasure trove of evidence-based tactics for reclaiming the night, from understanding the tug-of-war between sleep pressure and circadian rhythm to reshaping your environment to foster deep, resto ..read more

Ever feel like you're on a never-ending carousel of poor sleep and caffeine fixes? Roger Sutherland, our savvy sleep sage, walks you through a game-changing plan designed to help shift workers combat those pesky nighttime awakenings and secure the rejuvenating rest they deserve. In today's episode, we tap into Roger's wellspring of knowledge to unpack his top five strategies that promise to reshape your nights. You'll learn the science behind the optimal timing for your workouts, the art of fluid management before bed, and how to craft your bedroom into a sleep-inducing haven. Plus, we're debu ..read more