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)

[257] - Jack Hallows - Coaches in Conversation - Life, Lifting & Looking After Yourself

Text me what you thought of the show 😊 In this candid episode, fitness coach Jack Hallows and I dive deep into the transformative power of resistance training—especially for those juggling the challe...

5 Kesä 20251h 32min

[256] - Where Is My Shift Work Education and Support?

Text me what you thought of the show 😊 Feeling Burnt Out from Shift Work? You’re Not Alone — And It’s Not Your Fault. Most organisations expect 24/7 workers to navigate tough schedules without any gu...

1 Kesä 202513min

[255] - How Shift Timing Impacts Your Health - What the Science Informs Us

Text me what you thought of the show 😊 Shift work disrupts our body's natural 24-hour clock (circadian rhythm), affecting metabolism, hormones, and how we process food, which increases risks of weigh...

29 Touko 202514min

[254] - How Your Indoor Lighting Is Making You Sick, Fat, and Tired

Text me what you thought of the show 😊 Blue light exposure at night disrupts our biology beyond sleep, causing serious health issues that shift workers need to understand and address to protect their...

25 Touko 202517min

[253] - Chloe Spring - It All Falls Apart If Management Don't Support It

Text me what you thought of the show 😊 What if we told you that the very people keeping our society running 24/7 — emergency workers, nurses, first responders, and other shift workers — are silently ...

22 Touko 20251h 7min

[252] - 8 Hours Pffft – A Better Way to Think About Sleep for Shift Workers

Text me what you thought of the show 😊 Are you tired of being told you need eight hours of sleep—when your shift schedule makes that nearly impossible? You're not alone, and more importantly, you're ...

18 Touko 202513min

[251] - Shift Shock: What I Wish I Knew When I Started Shift Work

Text me what you thought of the show 😊 Shift shock hits like a tidal wave when your entire life gets flipped upside down by irregular work hours. That overwhelming feeling when sleep patterns crumble...

15 Touko 202518min

[250] - Radio 3AW - Australia Overnight - Special Guest Dr OIivia Walch - 15-05-2025

Text me what you thought of the show 😊 When was the last time you experienced real darkness—so dark you couldn’t see your hand in front of your face? According to mathematician and sleep expert Dr....

15 Touko 202538min