[328] - Guest Appearance on 3AW Melbourne "Nights" with Karalee Katsambanis - 29-12-2025

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A guest appearance on 3AW "Nights" with Karalee Katsambanis

We share practical tips for making shift work sustainable using light, timing, movement, and breathwork. I explain how to anchor your body clock, fuel smarter, and use naps to crush fatigue without wrecking sleep.

• why anchoring wake time resets energy and mood
• the light diet for circadian alignment
• timing meals over macro obsession
• protein and fibre breakfast for satiety
• the 25-minute nap and the nappuccino
• simple exercise that fits tight rosters
• breathwork to downshift stress and sleep
• daylight saving risks and routine stability
• label hack to spot real high-protein foods
• resources at ahealthyshift.com and podcast

A great session with Karalee, who shares the same energy and passion as I do to help others.

Support the show

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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
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YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• 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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