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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 positively impact every part of your life.

After 40 years in law enforcement working rotating 24/7 shifts, I’ve found that consistent training acts as a crucial anchor amidst the chaos. Jack shares his inspiring journey from battling an eating disorder to becoming a respected coach dedicated to helping others discover sustainable fitness habits.

We bust common myths in the fitness industry and offer practical, doable strategies tailored for shift workers feeling too tired or overwhelmed to prioritise exercise. Our nutrition tips are refreshingly straightforward—focus on consistent breakfasts and lunches to reduce decision fatigue, choose whole foods over faddy diets, and opt for lower glycemic index options after 3pm to help stabilise blood sugar during night shifts.

Plus, we discuss natural ways to optimise testosterone through lifestyle choices, showing how proper training, nutrition, and recovery can improve bloodwork results—even after years of circadian rhythm disruption from shift work.

This episode is a masterclass in balancing intensity with recovery, enjoying your training, and building habits that boost energy instead of draining it. Whether you’re new to fitness or refining your approach, you’ll walk away with actionable insights to transform your relationship with exercise and nutrition while managing the unique demands of shift work.

Join us to learn how to step into any gym with confidence, purpose, and a clear plan for success.

Find Jack Hallows here:
Instagram: @jackhallowsfitness

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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

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LinkedIn

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COACHING

• One2One 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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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 how this lack of knowledge wrecks lives.

That’s why I created practical, hands-on health and wellbeing seminars specifically for shift workers and their workplaces — designed not as theory, but real-world solutions that fit YOUR actual roster.

When I display your team’s schedule and walk through tailored eating windows, sleep strategies, exercise timing, and fatigue management techniques, something clicks. Attendees often say:
“Why didn’t someone teach me this when I started?”

These simple, actionable strategies aren’t complicated — but they completely transform how shift workers feel and perform.

With nearly 20% of the global workforce doing shift work, the need for this kind of training has never been more urgent. The challenge? Many workplace wellbeing teams don’t know these specialised resources even exist — that’s where you come in.

By sharing this podcast with your health and wellbeing leaders, you could spark a game-changing conversation that improves the health and resilience of your entire team.

Ready to move from just surviving shift work to truly thriving?

Visit ahealthyshift.com to download seminar info and share it with your workplace.

Let’s break the myth that shift work has to come at the cost of your health. With the right tools and strategies, you can maintain your energy, health, and happiness — even on the toughest schedules.

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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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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
• Cortisol levels remain elevated during night shifts, making fat storage around the belly more likely
• Hunger hormones (leptin and ghrelin) become imbalanced, making you feel hungrier than you should
• Rotating shifts that change too quickly or rotate backwards cause even worse disruption
• Avoid eating large meals between 9pm-6am to reduce weight gain and digestive issues
• Use bright light during shifts to stay alert, but dim lights after shifts to prepare for sleep
• Develop a consistent wind-down routine after night shift
• Use blackout curtains and consider melatonin (consult your physician)
• Keep meals, sleep times and activity consistent every day, even on days off
• Forward rotating shifts (days→afternoons→nights) are better than backward rotations
• Consider creatine supplementation to support mental clarity during night shifts

For more support, join the Shift Workers Collective private online community 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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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 detect blue light and signal the brain it's daytime, even when it's night
• Scientific studies show blue light exposure at night causes blood sugar spikes and insulin resistance
• Working under blue-rich lighting doubles snacking compared to blue-free environments
• Blue light suppresses melatonin, which regulates metabolism, protects against cancer, and supports immunity
• Government bans on incandescent bulbs have replaced healthy lighting with harmful blue-rich LEDs
• Health risks include increased diabetes risk, obesity, cancer, inflammation, and mental health issues
• Solutions include morning daylight exposure and blocking blue light after sunset
• Use amber or red lens blue-blocking glasses, not clear "blue filter" lenses
• Switch to warm, low-blue or zero-blue lighting at home after dark

Visit ahealthyshift.com under Resources > Recommended Products for tested blue-blocking tools, glasses, and healthy lighting options.

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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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 Sutherland sits down with former emergency nurse and shift work advocate Chloe Spring to expose the truth about the silent epidemic affecting millions of essential workers.

Chloe shares her deeply personal experience: within just 12 months in emergency nursing, she faced extreme fatigue, mood swings, hormonal disruption, weight gain, and total burnout. Sadly, her story mirrors that of so many shift workers who are told to “toughen up” — while organizational structures and management practices remain dangerously outdated.

👉 Did you know? Research shows that shift workers may have a life expectancy 10–15 years shorter than day workers. This is no longer just a workplace issue — it’s a public health crisis.

Together, Roger and Chloe challenge the long-held belief that fatigue is a personal failing, and instead, shine a light on the systemic flaws in how 24/7 operations are managed — from poor rostering to lack of recovery support.

You’ll also learn:

• Why traditional health advice doesn’t work for shift workers — and may actually make things worse
• Practical strategies for nutrition, exercise, and recovery tailored to irregular work hours
• How organizations can take real responsibility for worker wellbeing
• What managers must understand to retain staff and reduce burnout

Whether you're a shift worker seeking sustainable solutions, a leader managing a 24/7 team, or someone who cares about the wellbeing of frontline professionals — this episode is an absolute must-listen.

Find Chloe Spring here:
Instagram: @chloespring92

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 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 certified nutritionist, I reveal science-backed strategies that actually work for people who live on a 24/7 clock.

Here’s the truth: when it comes to sleep, consistency beats quantity. Discover why setting a regular wake-up time—even after just 5-6 hours of sleep—can reset your entire system, improve energy levels, and reduce long-term fatigue.

What You’ll Learn in This Episode:

• Why the “8-hour rule” doesn’t work for shift workers
• How a consistent wake-up time anchors your internal clock
• The dangers of medicated sleep and what no one tells you
• Strategic napping: how to turn short rests into peak performance
• Managing light exposure and caffeine to support better rest

This episode is your permission to stop chasing a sleep ideal that doesn’t fit your life—and start using methods tailored to the realities of shift work. You’ll walk away with practical tools to help you feel more rested, alert, and in control of your energy.

Stop feeling like you're failing at sleep. There is a better way—and it starts here.

Tune in now and transform your relationship with rest.

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 😊

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.

As someone who's weathered almost four decades of shift work, I've seen countless colleagues fall into the dangerous trap of letting their occupation consume their entire identity. You start by declining social invitations because you're exhausted, then you abandon exercise routines, and before long, you're merely crawling from one shift to the next with no life outside your roster. This podcast episode reveals what I wish someone had told me when I started: you need meaningful activities and connections outside your workplace.

Creating balance requires deliberate strategies. We explore five powerful approaches to combat shift shock, starting with establishing consistent routines even when your shifts constantly change. Your body craves consistency even when the clock doesn't cooperate. We discuss transformative sleep improvements through complete darkness (if you can see your hand held before your face, your room is too light), the critical importance of daily movement, proper nutrition that focuses on fueling rather than just satisfying cravings, and maintaining social connections that ground you in reality.

Don't try to reinvent the wheel – seek guidance from colleagues who genuinely thrive rather than those merely surviving. Their habits weren't built overnight but layered gradually over time. With one in five workers worldwide now engaged in shift work, you're part of a community facing similar challenges. If you're ready for specialized support, consider joining our Shift Workers Collective where we share strategies specifically designed for our unique lifestyle. Start small, stay consistent, and remember: shift work may be unpredictable, but your health and happiness don't have to be.

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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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 behind circadian rhythms and why obsessing over “8 hours a night” misses the point. Instead, she emphasizes the importance of sleep timing, consistency, and how exposure to artificial light is throwing our internal clocks into chaos.

You’ll learn:

• Why irregular sleep patterns are like an arrhythmic heartbeat
• How just one week of camping without artificial light resets your sleep cycle
• Why shift workers are facing a public health crisis — and what can help
• How light exposure during the day (and darkness at night) can dramatically improve your sleep

Whether you're a shift worker, a night owl, or just tired of being tired, this conversation will give you practical strategies to align your sleep with your body’s natural rhythm.

Try This Tonight:

Go into your bedroom, turn off the lights, and wait a few minutes. If you can see your hand in front of your face, it’s not dark enough.

Want more?
Check out Dr. Walch’s book: “Sleep Groove: Why Your Body Clock Is So Mixed Up and What To Do About It” — a practical guide to getting your rhythm back on track.

Follow Dr. Olivia Walch on
Instagram: arca.scope

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.

_______________________