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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 shares his personal journey through post-traumatic stress and depression, revealing how these experiences fueled his passion for supporting others in similar roles. Together, we explore the critical gap between the old guard mentality of "this is what you signed up for" and the evolving understanding that sustainable careers shouldn't come at the expense of wellbeing.

What does depression really look like in shift workers? Not necessarily the stereotypical image of isolation, but often manifesting as hyperactivity, distraction-seeking, irritability, or chasing dopamine hits through various means. We unpack how circadian disruption compounds these challenges, creating a perfect storm for mental health struggles.

Perhaps most valuable is Matt's guidance on having those difficult conversations with colleagues or partners who may be struggling. The simple yet profound statement "I'm in this with you" can open doors to connection when someone feels most isolated. We also challenge misconceptions about suicidal thoughts, revealing how feeling burdensome to others often drives these feelings more than escaping personal pain.

Whether you're a shift worker, first responder, healthcare professional, or someone who cares about them, this episode provides practical strategies for recognising warning signs, initiating supportive conversations, and implementing free, accessible wellbeing practices that can make all the difference. Discover how education, regulation and disclosure form the foundation of not just surviving shift work, but thriving through it.

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ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

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COACHING

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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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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 body assumes it’s time to rest. Your digestive system slows down, your metabolism shifts into sleep mode—and yet, you're still up handling emergencies, writing reports, or caring for patients.

Every bite you take during those hours forces your body to wake up systems that are naturally winding down, creating a state of metabolic confusion, something most shift workers feel but don’t always understand.

For those currently battling the graveyard shift, I often recommend an overnight fasting approach when possible. Many of my clients who adopt this strategy report:

• Better sleep quality
• Faster recovery between shifts
• Improved overall well-being

Another major factor? Light exposure.
Blue light from phones, overhead lighting, and even car headlights tricks your brain into thinking it’s still daytime. It suppresses melatonin and delays sleep.

By creating a zero-blue light environment before bed, you can dramatically improve sleep quality, not just for yourself, but for your whole household.

Shift work may confuse your body clock, but your health doesn’t have to suffer. With the right tools, habits, and support, you can feel more energized, sleep better, and take control of your health, no matter what time your shift starts.

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ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

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LinkedIn

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COACHING

• One2One Coaching

_____________________

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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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 share the 6-step morning routine that’s helped countless shift workers reset their energy, focus, and sleep—without overhauling their lives.

You'll learn why checking your phone first thing drains your energy, and how just a few minutes of natural light can reset your body clock better than any energy drink. Plus, the truth about caffeine and why hydration is the real key to focus and recovery—especially after back-to-back shifts.

Try it for a week. You’ll feel the difference

Ready to finally wake up with more energy—no matter what shift you’re on?

Hit play now and learn how a simple morning routine can change everything. Your next shift could feel completely different.

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ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching

_____________________

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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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 many shift workers fall into a dangerous mindset: waiting for their employer to make changes, hoping for easier hours, or believing poor health is just “part of the job.”
Let me be clear: no one is coming to fix this for you.
Your health is your responsibility—and that’s actually great news, because it means you can take back control.

In this episode, I’ll share the five core pillars that every shift worker must master to thrive (not just survive) on the job:

1. Sleep: Why it needs to be your #1 priority, and how to make it happen—even on night shift.
2. Nutrition: How to fuel your body smartly with shift-friendly strategies that don’t involve restriction or unrealistic planning.
3. Hydration: It’s not just about energy—it’s about brain function, immune support, and long-term resilience.
4. Movement: You don’t need a gym. You need intention. Learn how simple activity resets your body’s internal clock.
5. Stress & Light Management: How breathwork, sunlight, and avoiding blue-light traps can change your mental and physical health more than you realise.

We’ll also break down the often-ignored science of light exposure, and why the artificial lighting in your workplace could be doing more harm than good. This isn’t pseudoscience—it’s biology, and it’s backed by real research and real results.

Ready to stop just surviving shift work?

Join us inside the Shift Workers Collective — a private, supportive community where you’ll get access to proven strategies, real talk, and practical tools designed specifically for people like you.

Start thriving today at ahealthyshift.com

Support the show

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

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching

_____________________

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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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 Roger Sutherland flips the script on creatine. Long associated with gym culture and bodybuilders, creatine is now emerging as a science-backed cognitive enhancer – especially for those working against their circadian rhythm.

Roger breaks down the latest 2024 research revealing creatine’s remarkable impact on memory, processing speed, and reaction time during sleep deprivation. For shift workers who need to stay sharp in the early hours, this could be a total game changer.

Inside this episode:

• Why creatine isn’t just for muscle – it’s for your mind
• The real benefits for shift workers over 40 (yes, it supports menopause, bone health, and even testosterone!)
• Debunking common myths: No, creatine won’t wreck your kidneys or cause hair loss
• How to start: A simple daily dose (just 5g!) that fits into any routine

Whether you're a nurse, paramedic, firefighter, or night shift warrior in any industry – this episode is your blueprint to not just surviving shift work, but thriving.

Tune in now and take the first step toward clearer thinking, better decision-making, and more energy – even at 3AM.

Subscribe to A Healthy Shift for more expert insights and science-backed strategies to master your health while working around the clock.

Support the show

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

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching

_____________________

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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Shift work disrupts our natural eating patterns, impacting how our bodies process food, particularly overnight when our systems aren't primed for digestion. Dr. Charlotte Gupta discusses her groundbreaking research on the factors influencing shift workers' eating behaviors and how timing matters as much as food choices.

• Eating at night challenges our glucose metabolism, potentially leading to diabetes with just four consecutive nights of poor timing
• Food accessibility in workplaces significantly influences what shift workers eat, with vending machines often providing only ultra-processed options
• Stress and fatigue drive cravings for comfort foods high in sugar and fat during night shifts
• Social bonding around food plays an important role in team cohesion during shifts
• Small, protein-rich snacks are preferable to large meals during overnight hours
• Caffeine consumption should be managed carefully, especially after midnight
• Workplace policies should support healthier eating through better food options and strategic break timing
• Education about shift work nutrition should be mandatory for all new shift workers

Visit healthyshiftwork.com.au for free resources on sleep, nutrition, and physical activity specifically designed for shift workers.

Research Paper Discussed:

Gupta CC, Coates AM, Dorrian J, Banks S. The factors influencing the eating behaviour of shiftworkers: what, when, where and why. Ind Health. 2019;57(4):419-453. doi:10.2486/indhealth.2018-0147

Support the show

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

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching

_____________________

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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Feeling like you're doing shift work on your own? That ends here.

In this episode, I’m sharing something really close to my heart—something I wish existed decades ago when I was deep in the thick of rotating shifts, missed birthdays, sleepless nights, and the constant juggle of trying to stay healthy while working against the clock.

It's called the Shift Workers Collective, and it's an online community built specifically for people like us. This isn’t just another Facebook group or generic wellness program—it’s a space where shift workers can finally feel seen, supported, and understood.

After running a 21-day challenge that brought together shift workers from all over the world, I saw something incredible happen. People were sharing meals, swapping recipes, posting their sunrise views, encouraging one another through tough days—and no one wanted it to end. That connection? That sense of finally being around people who get it? That’s what inspired the Collective.

Inside, you’ll find:

• Live expert sessions on sleep, nutrition, and mental wellbeing
• Monthly Q&As where you can get real answers to your questions
• Practical resources like recipe books, guides, and tips you can actually use
• Dedicated spaces for healthcare workers, emergency services, and night shift crews
• And most importantly—a 24/7 community that just gets it

Because let’s be honest—shift work isn’t just a job. It’s a lifestyle. And it can be bloody hard. But you don’t have to do it alone anymore.

If you’re ready to feel supported, heard, and connected, this episode is your invitation. Come see what happens when shift workers come together to lift each other up.

Click here to join the community: Shift Workers Collective – Community, Support & Education

Support the show

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

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Support the show

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

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching

_____________________

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.

_______________________