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We share a simple, evidence‑based plan to beat midnight cravings by aligning food timing with your body clock. Learn how a pre‑shift dinner and a 2–4 a.m. snack swap stabilise energy, protect gut health, and end the vending‑machine spiral.

• Why circadian misalignment drives cravings and weight gain
• The case for a main pre‑shift dinner with lean protein and complex carbs
• How digestion slows overnight and what that means for food choices
• The 2–4 a.m. dip and a protein plus fibre snack strategy
• Practical non‑perishable options to replace vending‑machine sugar
• One small commitment this week to build momentum
• Workplace education options for teams needing structured support

All you've got to do is go to the link in the show notes and start a conversation
Don't forget, rate and review this podcast

Follow the link in the show notes. It'll take you straight to the seminar experience webpage. Everything's on it. You can book a call and have a chat with me about it

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It would also be ever so helpful if you could leave a rating and review in the app you're currently using.

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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

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• 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 😊

As a shift worker, your rest is non-negotiable, and not all popular sleep and recovery products are worth the hype. In this essential episode, I share a field-tested gear list designed specifically for the unique challenges of shift work.

Learn how to sleep deeper, manage disruptive light and noise, and recover faster without breaking the bank. From essential light-blocking tactics to high-impact supplements and advanced recovery tech, I'll explain what works, why it works, and how to choose products with total confidence.

What You’ll Master in This Episode:

• The Circadian Code: Why light timing and spectrum are the absolute most critical factors for regulating your sleep.
• Lens Strategy: Which blue-light-blocking lenses to wear during the day and which to use after dark for maximum melatonin production.
• Total Darkness: Why a contoured sleep mask is superior to a standard one for achieving 100% light blockage.
• Silence is Golden: When smart sleep buds outperform earplugs for blocking noise disruption.
• On-Shift Comfort: Essential period-care tools that work effectively during long, demanding shifts.
• Natural Wind-Down: How to use natural sleep gummies for a gentle, non-groggy transition to rest.
• Midnight Trips: The secret to using zero-blue motion lighting in bedrooms and bathrooms to prevent sleep disruption.
• Early Shift Wake-Up: Effective morning light therapy strategies to feel alert and energized right away.
• Deep Recovery: The proven infrared sauna benefits for stress reduction, recovery, and improving sleep quality.
• Home Office Setup: Adaptive desk lighting for home workers needing flexible light schedules.
• Supplement Baselines: The essential stack for shift workers: vitamin D, omega-3, creatine, zinc, magnesium L-threonate, and multivitamins.
• Black Friday Plan: How to plan your cart to avoid expensive duds and invest only in products that deliver.

Visit ahealthyshift.com → Resources → Recommended Products.

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

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• 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 😊

We honour Detective Leading Senior Constable Dave “Stevo” Stevenson and talk frankly about why so many people feel unsafe at home. From gang history to social media bravado, we unpack consequence, culture, parenting, and what practical fixes might work.

• My tribute to Dave “Stevo” Stevenson and the blue family
• Roger’s career highlights including K9 work
• callers on VCE stress and late-night fear
• then versus now on gangs, weapons, and public risk
• culture, parenting, and community leadership accountability
• bail, prison capacity, and deterrence ideas
• social media and group offending dynamics
• practical home safety and when to call triple zero
• support for overworked police and body-worn cameras

Have a look at A Healthy Shift, the website, A Healthy Shift, you’ll find it at Roger’s toevaloo

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

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• 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.

_______________________