Episode Details

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If you work nights and your brain feels like it’s running on fumes, the usual answer is more coffee, more energy drinks, and just pushing through. But that cycle often leads to wired nights and poor daytime sleep.

In this episode, we bring on Steve Jennings, known as the “Creatine OG,” to break down what creatine actually does—and why it goes far beyond gym performance, especially for shift workers.

• Why relying on caffeine alone keeps shift workers stuck in a fatigue cycle
• Who Steve Jennings is and his role in bringing creatine into mainstream use
• How creatine supports cellular energy through the ATP system
• Why creatine isn’t just for muscles, but also for brain function
• How it can support memory, mood, focus, and mental clarity during sleep deprivation
• Why creatine is especially relevant for shift workers dealing with circadian disruption
• Simple dosing guidelines, including the common 3–5g daily approach
• How some people use short-term higher doses during demanding night shifts
• Breaking down common myths like “creatine is a steroid” and “you need to cycle it”
• The truth about kidney concerns and creatinine levels in lab tests
• Hydration, cramps, and the real story behind “bloating”
• Why women may benefit even more, especially around perimenopause and menopause
• What current research says about creatine and long-term health, including bone support

If you want a clear, evidence-based guide to using creatine for shift work performance and recovery, this episode covers it.

Subscribe for more evidence-based shift work nutrition, share this with someone working nights, and leave a rating and review to help more shift workers find the show.

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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 Champions™: 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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