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(413)

[232] - Chris Payten - Breathwork, Completely free. Incredibly underrated

Text me what you thought of the show 😊 Breathing – we do it 20,000 times a day without thinking, but what if you could use it as a powerful tool for your health, especially as a shift worker facing c...

20 Maalis 20251h 19min

[231] - The ‘I'll Just Rest My Eyes’ Struggle - Staying Awake During Your Shift

Text me what you thought of the show 😊 Are you guilty of “just resting your eyes” during a night shift… only to wake up 15 minutes later in a panic? It’s a struggle every shift worker knows too well....

16 Maalis 202514min

[230] - I’ve Been Up for 16 Hours and I'm Still Expected to Function?

Text me what you thought of the show 😊 Shift work can leave you absolutely drained, especially after grueling 16-hour shifts. But did you know that fatigue from these extended hours can impair your c...

13 Maalis 202521min

[229] - International Women’s Day-Acknowledging & Empowering Shift-Working Women

Text me what you thought of the show 😊 Let’s be real—shift work isn’t the same for everyone, especially for women. If you’re a woman working overnight or rotating shifts, you know it’s not just about...

7 Maalis 202525min

[228] - Sophie Ballantyne - How did a 24/7 Shift Worker turn it all around?

Text me what you thought of the show 😊 Are you a shift worker struggling with your health and well-being? In this episode, health coach Sophie Ballantyne shares her inspiring journey from a tradition...

6 Maalis 20251h 12min

[227] - Why Drinking 500ml of Water Upon Waking is a Game Changer for Shift Workers

Text me what you thought of the show 😊 In this episode of A Healthy Shift, Roger Sutherland, a certified nutritionist and experienced shift worker, reveals a simple, revolutionary habit that can tran...

27 Helmi 202514min

[226] - The Night Shift Strategy That Took Tam from "Horrid" to "Thriving"

Text me what you thought of the show 😊 In this episode, we sit down with Tam Epshtein, a shift worker who shares her journey from "surviving" to thriving during night shifts. With the help of Roger, ...

20 Helmi 202542min

[225] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 20:02:2025

Text me what you thought of the show 😊 Struggling to balance shift work with personal life? In this episode, seasoned law enforcement officer Roger shares tips on maintaining mental well-being and e...

20 Helmi 202550min