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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Episoder(390)

[369] - You Might Look Fine…But This May Be Quietly Killing Shift Workers

Text me what you thought of the show 😊 You can look fit on the outside and still carry dangerous visceral fat—driving inflammation, insulin resistance, and long-term disease risk behind the scenes. I...

23 Apr 0s

[368] - You’re Not Broken… You're Missing This Signal

Text me what you thought of the show 😊 Sunlight isn’t optional, it’s your body’s control system. For shift workers, light can either fix your sleep, energy, and mood… or completely wreck it. In this ...

19 Apr 0s

[367] - Save Money - Do This For Free

Text me what you thought of the show 😊 Are supplements actually helping… or just wasting your money? Shift work destroys sleep, energy, and metabolism. And when you’re exhausted, it’s easy to look fo...

16 Apr 0s

[366]- Your host on Radio 3AW - Talk Back Radio 13-04-2026

Text me what you thought of the show 😊 We get real about the hardest hours of night shift and why your body feels colder, slower, and foggier when the circadian rhythm drops. We also challenge the 10...

14 Apr 0s

[365] - What Are You Accepting As Your New Normal?

Text me what you thought of the show 😊 Today I'm asking a blunt question: what are you accepting as your new normal, and is it quietly dragging your health down. I break down how shift work slowly c...

12 Apr 0s

[364] - The Silent Health Risk Every Shift Worker Needs to Know About

Text me what you thought of the show 😊 Shift work can leave you looking fine while metabolic syndrome builds quietly underneath. In this episode, we break down what metabolic syndrome is, why shift ...

9 Apr 0s

[363] - Meal Prep for Shift Workers - The Simple System That Actually Works

Text me what you thought of the show 😊 Meal prep sounds simple until you’re dealing with rotating shifts, fatigue, overtime, and missed breaks. This is where most plans fall apart. In this episode, I...

5 Apr 0s

[362] - Caffeine and Shift Work

Text me what you thought of the show 😊 Caffeine can feel like energy for shift workers but in reality, it’s mostly masking fatigue. In this episode, we break down how caffeine really works and share ...

2 Apr 0s