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)

[329] - How Creatine Helps Your Body and Brain Work Better

Text me what you thought of the show 😊 Creatine isn’t just for athletes. In this episode, we explore how creatine supplementation supports cellular energy, brain function, and decision-making during ...

1 Jan 0s

[328] - Guest Appearance on 3AW Melbourne "Nights" with Karalee Katsambanis - 29-12-2025

Text me what you thought of the show 😊 A guest appearance on 3AW "Nights" with Karalee Katsambanis We share practical tips for making shift work sustainable using light, timing, movement, and breathw...

29 Des 20250s

[327] - The Quiet Cost of Frontline Work No One Talks About

Text me what you thought of the show 😊 We call out the quiet signs that shift work is changing you, from short fuse to numbness, and lay out simple, science-backed steps to get you back to steady. Sl...

28 Des 20250s

[326] - 3 Health Markers Shift Workers Must Track

Text me what you thought of the show 😊 Shift work disrupts circadian rhythm and quietly increases the risk of heart disease, hormonal imbalance, fatigue, and metabolic disorders. In this episode, we ...

25 Des 20250s

[325] - Fatigue and Burnout Will Not Wait For The Next Budget Allocation

Text me what you thought of the show 😊 We make a direct call to leaders of 24/7 teams to stop relying on recruitment and start building real support that reduces fatigue and burnout. Practical educat...

21 Des 20250s

[324] - Shift Work Health Risks - How Long-Term Shift Work Impacts Your Body and What You Can Do About It

Text me what you thought of the show 😊 We break down how shift work disrupts circadian rhythms and why that drives metabolic, cardiovascular, gut, immune and mental health risks. Then we lay out prac...

18 Des 20250s

[323] - Shift Work, Circadian Disruption And Its Impact On Your Mental Health

Text me what you thought of the show 😊 We unpack how circadian disruption drives low mood, anxiety, and poor sleep for shift workers and why timing—not willpower—is the real lever. Roger shares lived...

14 Des 20250s

[322] - Managing Night Shift Better

Text me what you thought of the show 😊 We challenge the myth that you can flip your body clock and share a practical plan to work with biology instead of fighting it. Simple changes to food timing, l...

11 Des 20250s