[234] - The Impact of Light at Night on Cancer Risk – What Shift Workers Need to Know

A Healthy Shift

Text me what you thought of the show 😊

38:05

In late 1972, U.S. Marine Captain Ron Forrester disappeared on a bombing run into North Vietnam. Back home in Texas, his family could only wait and hope. Audio subscribers to Texas Monthly can get early access to episodes of the series, plus exclusive interviews and audio. Visit texasmonthly.com/audio to join. Go to HelloFresh.com/FLIGHT10FM to get 10 Free Meals with a Free Item For Life.…

about a year ago 21:36

MP3•Episode home

Blue light exposure does more than delay sleep—it could be increasing your cancer risk. In this episode, we dive into how artificial light, especially from screens, reduces melatonin production, a powerful antioxidant that protects your cells from cancer.

Studies show shift workers, especially those on night shifts, have a higher risk of breast, prostate, and colorectal cancers. Women on rotating night shifts for over 30 years face a shocking 36% increased risk of breast cancer.

But there’s hope. Learn practical strategies to protect your melatonin levels:

Create a pitch-black sleep environment: Remove even small light sources.
Must-have tools: Discover the best sleep masks and blue-light blocking glasses.
Workplace solutions: Push for circadian-friendly lighting during night shifts.
Daytime light & lifestyle: Tips to regulate your body’s natural rhythms.

Your health is worth protecting—subscribe and share this life-saving info with your friends and colleagues!
References:
Melatonin and cancer risk: does light at night compromise physiologic cancer protection by lowering serum melatonin levels?

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

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.

_______________________

Chapters

1. Blue Light Myths vs Cancer Reality (00:00:00)

2. Understanding Melatonin's Cancer Protection (00:05:10)

3. Cancer Risk for Shift Workers (00:08:41)

4. Strategies to Minimize Light Exposure (00:10:21)

5. Healthy Lifestyle and Workplace Advocacy (00:13:38)

6. Closing Thoughts and Call to Action (00:20:16)

246 episodes

#Fitness #Nutrition #Self-Improvement #Wellbeing Coach #Roger Sutherland | Shift Work Nutrition #Shiftwork #Shiftworkhealth #Shiftworknutrition #Shiftworklife #Shiftworkproblems #Ahealthyshift #Shiftworkwellbeing #Podcasting Education #Mealtime #Chrononutrition

[234] - The Impact of Light at Night on Cancer Risk – What Shift Workers Need to Know

A Healthy Shift

published about a year ago

MP3•Episode home

Text me what you thought of the show 😊

But there’s hope. Learn practical strategies to protect your melatonin levels:

Create a pitch-black sleep environment: Remove even small light sources.
Must-have tools: Discover the best sleep masks and blue-light blocking glasses.
Workplace solutions: Push for circadian-friendly lighting during night shifts.
Daytime light & lifestyle: Tips to regulate your body’s natural rhythms.

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

COACHING

One2One Coaching

_____________________

_______________________

Chapters

1. Blue Light Myths vs Cancer Reality (00:00:00)

2. Understanding Melatonin's Cancer Protection (00:05:10)

3. Cancer Risk for Shift Workers (00:08:41)

4. Strategies to Minimize Light Exposure (00:10:21)

5. Healthy Lifestyle and Workplace Advocacy (00:13:38)

6. Closing Thoughts and Call to Action (00:20:16)

246 episodes

All episodes

A Healthy Shift

1
[249] - Matt Newlands - Checking in on your mates, but what are we looking for? 1:18:39

1 day ago1:18:39

1:18:39

Text me what you thought of the show 😊 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. 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. _______________________…

A Healthy Shift

1
[248] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 01-05-2025 32:43

3 days ago32:43

32:43

Text me what you thought of the show 😊 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. 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. _______________________…

A Healthy Shift

1
[247] - The Ideal Wake-Up Routine for Shift Workers 13:48

5 days ago13:48

13:48

Text me what you thought of the show 😊 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. 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. _______________________…

A Healthy Shift

1
[246] - Why I Don't Just Say Shift Work Will Kill You 31:34

8 days ago31:34

31:34

Text me what you thought of the show 😊 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: Sleep: Why it needs to be your #1 priority, and how to make it happen—even on night shift. Nutrition: How to fuel your body smartly with shift-friendly strategies that don’t involve restriction or unrealistic planning. Hydration: It’s not just about energy—it’s about brain function, immune support, and long-term resilience. Movement: You don’t need a gym. You need intention. Learn how simple activity resets your body’s internal clock. 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. _______________________…

A Healthy Shift

1
[245] - Creatine Not Just for the Gym — What Every Shift Worker Over 40 Should Know 12:41

12 days ago12:41

12:41

Text me what you thought of the show 😊 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. _______________________…

A Healthy Shift

1
[244] - Dr Charlotte Gupta - Factors influencing the eating behaviour of shiftworkers 1:07:04

15 days ago1:07:04

1:07:04

Text me what you thought of the show 😊 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. _______________________…

A Healthy Shift

1
[243] - You Don't Have to Do Shift Work Alone Anymore 12:06

19 days ago12:06

12:06

Text me what you thought of the show 😊 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. _______________________…

A Healthy Shift

1
[242] - Your host Interviewed on 2GB Sydney - 18-04-2025 17:03

21 days ago17:03

17:03

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. _______________________…

A Healthy Shift

1
[241] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 17-04-2025 38:27

22 days ago38:27

38:27

Text me what you thought of the show 😊 Roger Sutherland, former law enforcement officer of four decades, returns to discuss how shift workers can maintain health and energy despite irregular schedules. • Building an online community for shift workers to connect, share experiences, and learn together • Understanding circadian misalignment and how it becomes our "new normal" when working shifts • The importance of proper meal timing for shift workers who gain weight easily • How artificial light at night disrupts sleep patterns and creates health challenges • Research showing hospital patients on the sunrise side recover faster than those on the sunset side • Strategies for truck drivers and other shift workers to use strategic napping effectively • Technical approaches to resetting sleep patterns through morning light exposure and evening blue light reduction • The concept of "light diet" and how sensitivity to light affects our sleep-wake cycles For resources and support for shift workers, visit ahealthyshift.com or find Roger on Instagram at @a_healthy_shift. 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. _______________________…

A Healthy Shift

1
[240] - Methylene Blue - Brain Booster or Biohacking Hype 12:35

22 days ago12:35

12:35

Text me what you thought of the show 😊 You’ve probably seen it on social media—people swishing around bright blue tongues, swearing by methylene blue as the next big thing in brain health. But is it all hype, or is there actually something to it? As a long-time shift worker and nutritionist, I’m breaking down what methylene blue really is, how it works in the body, and whether it’s worth your attention—especially if you’re juggling night shifts, fatigue, or brain fog. Methylene blue has a fascinating backstory. It started out as a textile dye in the 1800s, became a malaria treatment in the 1890s, and now it’s showing up in biohacking circles as a potential cognitive enhancer. What makes it interesting is its ability to cross the blood-brain barrier and support energy production in the mitochondria—your cells’ powerhouses. In this episode, we’ll cover: What methylene blue actually does in the brain The research around memory, mental clarity, and mitochondrial health Why getting the dose right is crucial—and how too much can be harmful, especially if you're on antidepressants or SSRIs Why aquarium-grade methylene blue is not the same as the stuff used in research And most importantly—why your basics like sleep, food, movement, and stress management still come first This isn’t about fearmongering or hype—it’s about understanding the science and being smart with your health. If you’re curious about methylene blue or looking for practical, evidence-backed ways to support your brain while working odd hours, this episode is for you. 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. _______________________…

A Healthy Shift

1
[239] - Understanding Circadian Rhythms and Menstrual Health in Shift Work 21:35

26 days ago21:35

21:35

Text me what you thought of the show 😊 If you're a woman working shifts and struggling with irregular periods, painful cramps, mood swings, or unexplained fatigue—this episode is your wake-up call. We’re diving into one of the most overlooked health issues in women’s wellness: how working against your natural body clock can wreak havoc on your menstrual cycle. Science is now clear—disrupted circadian rhythms caused by night shifts or rotating schedules directly impact your hormonal balance, particularly estrogen and progesterone regulation. In this episode, you’ll learn: Why shift work throws your reproductive system off track How your sleep-wake cycles influence period pain, PMS, and fatigue What the latest research says about menstrual disorders among shift workers 7 FREE and practical, science-backed strategies you can start today to balance your cycle—without pills, supplements, or expensive interventions From hormone-friendly light exposure, to optimising sleep quality, to cycle-aware nutrition—you’ll walk away with real-world tips you can integrate into your shift work lifestyle. Because you shouldn’t have to choose between your career and your health. The best part? These small changes add up. Women around the world are taking back control of their cycles—and you can too. Loved this episode? Don’t keep it to yourself. Share it with a fellow shift-working woman who needs to know her hormones aren't the problem—her schedule 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. _______________________…

A Healthy Shift

1
[238] - The Midnight Munchies – How to Avoid Junk Food on Night Shifts 12:27

29 days ago12:27

12:27

Text me what you thought of the show 😊 If you’ve ever found yourself face-to-face with a vending machine at 2 AM, half-asleep and craving something sweet or salty, you’re not alone—and there’s real science behind it. In this episode, we’re breaking down what’s really going on in your body during those late-night hours. When your sleep schedule gets thrown off, your hunger hormones go haywire—ghrelin goes up, leptin goes down—and suddenly that candy bar feels like a great idea. Add fatigue to the mix, and your brain starts begging for fast fuel, even if it’s not what your body actually needs. Here’s what we’re chatting about: What’s happening in your body during night shifts that makes cravings feel so intense Why tired brains reach for sugar and processed snacks first How dehydration can disguise itself as hunger (yep, same part of the brain!) How simple food choices—like adding more protein, healthy fats, and fiber—can keep you feeling full and focused A quick breathing technique to pause those impulsive snack grabs Smart, real-life tips like prepping go-to meals, keeping healthy snacks nearby, and building a routine your body can count on This episode isn’t about perfection—it’s about feeling better, having more energy, and making small shifts that add up over time. Your midnight cravings aren’t a personal failure—they’re a signal. We’re here to help you learn what they’re really saying. Press play and walk away with real tools to feel your best on the night shift—one choice at a time. 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. _______________________…

A Healthy Shift

1
[237] - Behind the Mic: The Untold Story of 911 Dispatchers with Deborah Green 1:00:29

5 weeks ago1:00:29

1:00:29

Text me what you thought of the show 😊 What happens after the emergency call ends? For 911 dispatchers, the trauma doesn’t just stop when they hang up – it sticks with them, call after call, year after year. And over time, it takes a serious toll on their mental and physical health. In this raw and eye-opening chat, Deborah Green, a former 911 dispatcher with more than 20 years of experience, opens up about the brutal realities of working the graveyard shift. Deborah’s career ultimately led to PTSD and a range of health problems, from hypertension to heart surgery, diabetes, and depression. She takes us behind the headset to share some of the most harrowing moments of her career – from listening to people being stabbed and shot, to parents discovering the unthinkable. All while feeling helpless, stuck on the other end of the line. It’s a role that few truly understand – and one that takes a toll in ways many don’t realise. In this episode, Deborah talks about: The mental and physical cost of being a 911 dispatcher The link between constant trauma exposure and health issues like heart problems, anxiety, depression, and PTSD How working odd hours and disrupted sleep can mess with your health Why mental health support for dispatchers is so crucial The importance of recognising dispatchers as true first responders Deborah’s own journey through PTSD and the impact it had on her life Advice for new dispatchers on how to cope and look after their mental well-being As we mark National Public Telecommunicator Week in the US, Deborah’s story is a call for global recognition of the essential work dispatchers do. She also shares how important it is for new dispatchers to have access to support systems from day one – and how we all can do better to support these unsung heroes. Have you taken a moment to thank your local emergency telecommunicators? These quiet heroes deserve our appreciation and support. Their job is tough, and they’re often the first to respond, even if you never see them. 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. _______________________…

A Healthy Shift

1
[236] - Shift Work & Insomnia Magnesium vs Melatonin – Which One Works Best 16:52

5 weeks ago16:52

16:52

Text me what you thought of the show 😊 Are you a shift worker struggling to get quality sleep? In this episode, we break down the key differences between melatonin and magnesium, helping you make an informed decision on which supplement can best support your sleep. While melatonin signals your body that it’s time to rest, it doesn't directly induce sleep, especially when exposed to light or screens. On the other hand, magnesium works by calming your nervous system and relaxing muscles, making it ideal for shift workers who need to unwind after a long day or night. Additionally, we discuss the importance of creating a consistent sleep routine that aligns with your body’s natural rhythms, even with an unpredictable work schedule. Key Takeaways: The role of melatonin vs. magnesium in improving sleep quality Why magnesium glycinate is the most effective form for better sleep Tips for building a sleep routine that works around your shift schedule If you're ready to improve your sleep and start waking up refreshed, subscribe to our podcast and join our community of shift workers learning to sleep better, no matter the schedule. Don't forget to share this episode with your friends and colleagues who could benefit from better sleep too! 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. _______________________…

A Healthy Shift

1
[235] - Why Does My Stomach Always Feel Off During and After Night Shifts 19:16

6 weeks ago19:16