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(412)

[303] - Shift Work PMS and Snacks – What You Eat Might Be Making It Worse

Text me what you thought of the show 😊 PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on...

19 Loka 202516min

[302] - How to Burn Fat Without Burning Out

Text me what you thought of the show 😊 Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach ...

16 Loka 202511min

[301] - Your host on Radio 3AW - Special Guest Tom Coleman (Sleep Expert) - Talk Back Radio 16-10-2025

Text me what you thought of the show 😊 We talk about service, leadership, and what thanks means after forty years in uniform, then dive into the hidden lever of performance—sleep—and how shift worker...

15 Loka 202538min

[300] - The 24-7 Leader - How to Support Your Team

Text me what you thought of the show 😊 Great leadership in shift work goes beyond managing rosters—it’s about recognising the human signals behind fatigue, stress, and performance. In this episode, I...

12 Loka 202515min

[299] - Eat Smart Sleep Better - How Low GI and Overnight Fasting Change the Game for Shift Workers

Text me what you thought of the show 😊 Shift work often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and what you eat, you can regain control of your energ...

9 Loka 202516min

[298] - Relaxing or Ruining You? Alcohol’s Hidden Impact on Shift Workers

Text me what you thought of the show 😊 Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing weight gain, and exacerbating cardiovascular risks. Af...

5 Loka 202512min

[297] - Help, Why am I Gaining Belly Fat

Text me what you thought of the show 😊 We explore why shift workers tend to gain stubborn belly fat and provide evidence-based strategies to combat this frustrating issue. Discover how circadian rhyt...

2 Loka 202513min

[296] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02-10-2025

Text me what you thought of the show 😊 We unpack why public anxiety in Victoria is rising while frontline police feel boxed in by policy, politics, and the bail churn. I share how organised youth cr...

1 Loka 202538min