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Roger Sutherland returns from a Mediterranean cruise with fresh eyes on what keeps your energy stable and what quietly knocks it off course. We unpack jet lag like a body clock problem you can plan for, then pivot to a blunt chat about Victoriaâs ânew normalâ and the habits we have all drifted into since COVID.
⢠Mediterranean cruise routines, walking volume, gym habits and why it mattersÂ
⢠Choosing alcohol free options, what changed after COVID drinking patternsÂ
⢠Reframing exercise as everyday movement for glucose and mental healthÂ
⢠Pickleball as a social, low impact way to get fitÂ
⢠Safety and policing visibility, why presence shifts behaviour and confidenceÂ
⢠Infrastructure frustration, roadworks fatigue and the boiling frog effectÂ
⢠Jet lag and shift work overlap, using circadian rhythm cues to recover fasterÂ
⢠Practical reset plan, light exposure, meal timing and movement after landingÂ
⢠Caller tips, walking on flights and switching to destination time
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Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions⢠Framework.
Shift Work Championsâ˘: https://join.ahealthyshift.com/shift-work-capability
Website: https://ahealthyshift.com.au
LinkedIn: https://www.linkedin.com/in/roger-sutherland
Instagram: @a_healthy_shift
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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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