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)

[345] - Why Your Pre-Workout Is A Waste of Money

Text me what you thought of the show 😊 We break down why most pre-workout powders are expensive caffeine with underdosed extras, then lay out a simple, research-backed routine that suits shift work a...

15 Feb 0s

[344] - The Danger of Accepting a New Normal

Text me what you thought of the show 😊 We shine a light on the quiet creep of dysfunction in shift work and how easily poor sleep, stress, and compassion fatigue become the “new normal.” We share liv...

12 Feb 0s

[343] - When Symbols Matter More Than Your People

Text me what you thought of the show 😊 I examine how performative activism, DEI optics, and the exclusion of police from community spaces erode trust while frontline workers carry the load. The focus...

8 Feb 0s

[342] - Part 3 - When Discipline Replaces Leadership

Text me what you thought of the show 😊 We confront how discipline gets misused as a management shortcut across police, nursing, paramedicine and the military, and why that destroys trust on the floor...

5 Feb 0s

[341] - Your host on Radio 3AW - NEW TIME - Talk Back Radio 2-02-2026

Text me what you thought of the show 😊 We dig into how breath shapes stress and sleep, why weekend late nights wreck Monday, and how to reset your body clock with light and routine. Roger shares how ...

1 Feb 0s

[340] - The Pause That Changes Arguments, Eating and Stress

Text me what you thought of the show 😊 Stress shuts down the thinking part of the brain and pushes us into automatic reactions. In this episode, I explain how nasal breathing helps bring the prefront...

1 Feb 0s

[339] - The Fitness Industry Is Failing Shift Workers — Here's How

Text me what you thought of the show 😊 Most fitness plans are designed for people with stable schedules, not rotating rosters. In this episode, I explain why one-size-fits-all programs collapse for s...

29 Jan 0s

[338] - Shift Work, Stubborn Weight, and What Actually Works

Text me what you thought of the show 😊 Night shift weight gain is not about discipline. It is biology. In this episode, I explain how circadian disruption affects metabolism, why insulin resistance r...

25 Jan 0s