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A Healthy Shift

A Healthy Shift

By: Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
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A Healthy Shift Podcast with Roger Sutherland


Welcome 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, sleep better, and take back control—this podcast is for you.

© 2026 A Healthy Shift Hygiene & Healthy Living Personal Development Personal Success
Episodes
  • [385] - Cabin Crew Health: How to Stay Healthy Through Long Haul Flights

    [385] - Cabin Crew Health: How to Stay Healthy Through Long Haul Flights
    Jun 28 2026
    Text me what you thought of the show 😊Long haul cabin crew work is one of the most demanding forms of shift work. Crossing multiple time zones, disrupted sleep, irregular meal times, constant passenger interaction, and high-pressure safety responsibilities all place enormous strain on the body.In this episode, Roger Sutherland draws on nearly 40 years of shift work experience, his background as a certified nutritionist, and conversations with long haul cabin crew to explain why this role is so challenging and, more importantly, what can be done to reduce the impact.Roger introduces the four biological drivers that influence every shift worker's health: sleep, light, food timing and movement. He explains how understanding these factors can help cabin crew improve energy, recover faster between flights, reduce fatigue, improve digestion and protect their long-term health.Whether you're flying internationally every week or simply interested in managing jet lag and irregular schedules, this episode provides practical, evidence-based strategies you can begin using immediately.In This Episode• Why long haul cabin crew may have one of the toughest shift work jobs in the world• The hidden physical and mental demands behind every flight• How circadian rhythm disruption affects sleep, energy and health• The four biological drivers every shift worker should understand: • Sleep • Light • Food timing • Movement• When to stay on your home time zone and when to adjust to local time• How to improve sleep during flights using routines, breathwork and strategic napping• Why 30-minute naps and 90-minute sleep cycles work best• How to reduce sleep anxiety before early departures• The importance of banking sleep before long haul flights• Nutrient timing strategies to reduce digestive issues and improve recovery• Foods to prioritise and foods to limit while travelling• Why female cabin crew face additional biological challenges and practical ways to support hormone and digestive health• Breathwork techniques to reduce stress and improve sleep quality• Managing fatigue with smart caffeine use• Exercise recommendations after long haul flights• Why walking and low-intensity exercise can improve recovery• The importance of regular blood tests and health screening• Sleep medications versus natural sleep• When melatonin may help—and when it can make things worse• Supplements discussed: • Creatine Monohydrate • Omega-3 • Vitamin D • Zinc • Iron and Vitamin B (when appropriate)• Sleep products and tools Roger recommends for frequent travellersKey TakeawaysLong haul flying creates significant circadian disruption, but understanding your biology allows you to work with your body instead of against it.Small changes in sleep timing, light exposure, meal timing and movement can have a major impact on energy, recovery and long-term health.Strategic naps, proper recovery routines and evidence-based supplementation may help reduce fatigue and improve performance across multiple time zones.Who This Episode Is ForThis episode is ideal for:• International cabin crew • Flight attendants • Airline pilots • Frequent business travellers • FIFO workers • Emergency services personnel • Healthcare workers • Anyone working rotating shifts or experiencing regular jet lagResources Mentioned• Manta Sleep Mask Pro • Ozlo Sleepbuds • Creatine Monohydrate • Omega-3 (EPA/DHA) • Vitamin D • Zinc Picolinate • Breathwork techniquesConnect with RogerTo learn more about Roger's coaching, recommended products and shift work education, visit:ahealthyshift.com@a_healthy_shiftIf You Enjoyed This EpisodeIf you found this episode helpful, please hit follow and turn on notifications, leave a review and share it with someone working shift work or long haul aviation. Every share helps more shift workers improve their health, sleep and performance. Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________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._______________________
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    1 hr and 21 mins
  • [384]- Your host on Radio 3AW - Talk Back Radio 22-06-2026

    [384]- Your host on Radio 3AW - Talk Back Radio 22-06-2026
    Jun 21 2026

    Text me what you thought of the show 😊

    Roger Sutherland returns from a Mediterranean cruise with fresh eyes on what keeps your energy stable and what quietly knocks it off course. We unpack jet lag like a body clock problem you can plan for, then pivot to a blunt chat about Victoria’s “new normal” and the habits we have all drifted into since COVID.

    • Mediterranean cruise routines, walking volume, gym habits and why it matters
    • Choosing alcohol free options, what changed after COVID drinking patterns
    • Reframing exercise as everyday movement for glucose and mental health
    • Pickleball as a social, low impact way to get fit
    • Safety and policing visibility, why presence shifts behaviour and confidence
    • Infrastructure frustration, roadworks fatigue and the boiling frog effect
    • Jet lag and shift work overlap, using circadian rhythm cues to recover faster
    • Practical reset plan, light exposure, meal timing and movement after landing
    • Caller tips, walking on flights and switching to destination time

    People want to contact you. The best way to do that is a healthy shift.com or on Instagram to a underscore healthy underscore shift.


    Support the show

    ----------------------------

    YOU CAN FIND ME AT

    Website

    Instagram

    LinkedIn

    • Shift Work Health and Wellbeing Seminars
    • One2One Coaching/Consult

    _____________________

    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.

    _______________________
    Show More Show Less
    36 mins
  • [383] - Psychological Health Is Now Law – What Every Victorian Shift Worker Must Know

    [383] - Psychological Health Is Now Law – What Every Victorian Shift Worker Must Know
    Jun 14 2026

    Text me what you thought of the show 😊

    We unpack Victoria’s new Psychological Health Regulations and explain how they turn fatigue, trauma exposure and roster design into legal duties for employers. We share practical controls, outline your rights to request reviews and show how culture must shift from toughness to compliance.

    • definition of psychosocial hazards under the act
    • why mindfulness or training alone is not a control
    • roster design, staffing and recovery as legal controls
    • proactive risk assessment and continuous review
    • meaningful consultation with health and safety reps
    • how to report hazards and trigger a review
    • culture clashes between tradition and compliance
    • practical examples for policing, healthcare and transport

    Please share this episode with your colleagues and management because it’s important.

    If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released.

    Links to the Act and Regulation referred to in the episode

    Occupational Health and Safety Act 2004

    Occupational Health and Safety (Psychological Health) Regulations 2025

    Support the show

    ----------------------------

    YOU CAN FIND ME AT

    Website

    Instagram

    LinkedIn

    • Shift Work Health and Wellbeing Seminars
    • One2One Coaching/Consult

    _____________________

    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.

    _______________________
    Show More Show Less
    17 mins
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really good advice and insight into how to be as healthy as possible whilst working shifts

great for shift workers

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