A Healthy Shift | The Shift Work Podcast

It doesn't have to be this way.

Welcome to A Healthy Shift | The Shift Work Podcast, the podcast helping shift workers thrive while changing how organisations think about people working in 24/7 environments.

Hosted by Roger Sutherland, Australia's Night Shift & Sleep Specialist, this is where evidence meets lived experience.

After more than 40 years of working rotating shifts with Victoria Police, followed by years studying nutrition, circadian biology, chrononutrition, sleep, human performance and women's health, Roger is on a mission to challenge the belief that fatigue, poor sleep, burnout and declining health are simply part of working shifts.

Because they don't have to be.

Whether you're a nurse, paramedic, police officer, firefighter, doctor, aged care worker, manufacturing employee, FIFO worker, miner, pilot, flight attendant, truck driver, dispatcher, or anyone working outside the traditional 9-to-5, this podcast will give you practical, evidence-based strategies to help you sleep better, improve your energy, optimise your health and perform at your best.

If you're a leader, manager, People & Culture professional, WHS specialist, or responsible for leading a 24/7 workforce, you'll discover a different way of thinking about shift work—one that focuses on building shift work capability from within through education, leadership and practical systems that create healthier people, stronger teams and higher-performing organisations.

Each episode explores topics including:

• Shift work
• Night shift
• Sleep after night shift
• Circadian rhythm
• Fatigue management
• Shift worker health
• Nutrition for shift workers
• Chrononutrition
• Recovery and resilience
• Women's health and shift work
• Leadership in 24/7 organisations
• Human performance
• Workplace wellbeing
• Fatigue risk management
• Building healthier, safer and higher-performing workplaces

This isn't another podcast offering generic health tips.

It's a podcast about changing the future of shift work.

Because healthier people create stronger teams.

Stronger teams build better organisations.

And it all starts by understanding how to work with biology, not against it.

It doesn't have to be this way.

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Jaksot(390)

[289] - The Mindset Shift Every Shift Worker Needs

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...

11 Syys 202512min

[288] - Why When You Eat Matters More Than What You Eat

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 hea...

7 Syys 202514min

[287] - Chris Payten - Beyond Survival: The Science of Breathing for Shift Workers

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 R...

4 Syys 20251h 20min

[286] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04-09-2025

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 chall...

3 Syys 202538min

[285] - When the Badge Hurts - Processing the Loss of Our Own

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 an...

31 Elo 202513min

[284] - Cravings and Weight gain, try this

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 sens...

28 Elo 20259min

[283] - Protect your melatonin like your life depends on it, because it does

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 ca...

24 Elo 202512min

[282] - I've never spoken about this, until today

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 feelin...

21 Elo 202517min