[129] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 07/03/2024

Text me what you thought of the show 😊 Shift work doesn't have to control your life when you learn to focus only on what you can control. Roger Sutherland shares his transformative experience from 40 years in frontline policing and how the practice of "controlling the controllables" changed everything. • Understanding that complaining about rosters, management, and colleagues changes nothing but drains your energy • Recognizing when things are living "rent-free" in your head • Practical ways...

11 Syys 202513min

Text me what you thought of the show 😊 Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and intermittent fasting can make a huge impact on your health, energy, and weight. In this episode, I break down why aligning meals with your biological day—not your shift roster—is the real key. You’ll learn: Why time-restricted eating works with your circadian rhythm while intermittent fasting often doesn’tHow front-loading calories earlier in the day ...

7 Syys 202516min

Text me what you thought of the show 😊 Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift workers and first responders, sharing insights from Roger's recent breathwork facilitator training experience. • Breathwork is conscious control of breathing patterns versus automatic breathing • The way we breathe directly impacts our nervous system in a two-way feedback loop • Chronic stress creates dysfunctional breathing patterns that perpetuat...

4 Syys 20251h 22min

Text me what you thought of the show 😊 The manhunt for a cop killer enters its ninth day as veteran police officer Roger Sutherland discusses the devastating impact on police nationwide and the challenges of the ongoing search operation. • Impact on police officers across Australia has been heavier than anticipated, with even retired officers deeply affected • No closure yet with the suspect still at large, making it particularly difficult for officers • Over 100 properties searched in rugge...

3 Syys 202540min

Text me what you thought of the show 😊 I address the profound impact of losing two police officers in the line of duty and how it affects the entire law enforcement community. As a 40-year veteran and father of a serving officer, I share personal reflections on processing grief within the Blue family. • It's okay to be vulnerable and express emotions when facing tragedy • Allowing yourself to feel isn't weakness—it's being human • Simple breathing exercises can help during overwhelming momen...

31 Elo 202515min

Text me what you thought of the show 😊 In this episode, I explain why eating high GI foods after 3pm can cause energy crashes, cravings, and weight gain—especially for shift workers. Our insulin sensitivity naturally declines later in the day, so making small, simple swaps to low GI foods can help stabilise blood sugar, keep you fuller for longer, and support a healthy weight no matter what shift you work. You don’t need an extreme diet—just start with one easy change, like swapping white bre...

28 Elo 202511min

Text me what you thought of the show 😊 In this episode, I explore why melatonin is much more than a “sleep hormone.” It’s a powerful antioxidant that protects your body from free radicals and even cancer—and as shift workers, many of us don’t realise how much late-night screen use interferes with this vital process. Blue light from phones, tablets, and TVs doesn’t just delay your sleep by a few minutes—it can actually shift your circadian rhythm by up to 90 minutes. And even if you fall aslee...

24 Elo 202513min

Text me what you thought of the show 😊 In this episode, I share a simple ritual I used for 35 years to separate work from home life as a shift worker. Like many of you, I often came home still feeling “on duty.” To change that, I carried a coin during every shift and left it in my locker at the end. That small act created a clear mental boundary, protecting my health, my relationships, and my ability to be present at home. Your ritual doesn’t need to be complicated—it could be a deep breath, ...

21 Elo 202519min