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(400)

[243] - You Don't Have to Do Shift Work Alone Anymore

Text me what you thought of the show 😊 Feeling like you're doing shift work on your own? That ends here. In this episode, I’m sharing something really close to my heart—something I wish existed decad...

20 Apr 202510min

[242] - Your host Interviewed on 2GB Sydney - 18-04-2025

Text me what you thought of the show 😊 Support the show ---------------------------- Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift. After more than...

18 Apr 202515min

[241] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 17-04-2025

Text me what you thought of the show 😊 Roger Sutherland, former law enforcement officer of four decades, returns to discuss how shift workers can maintain health and energy despite irregular schedule...

18 Apr 202537min

[240] - Methylene Blue - Brain Booster or Biohacking Hype

Text me what you thought of the show 😊 You’ve probably seen it on social media—people swishing around bright blue tongues, swearing by methylene blue as the next big thing in brain health. But is it ...

17 Apr 202511min

[239] - Understanding Circadian Rhythms and Menstrual Health in Shift Work

Text me what you thought of the show 😊 If you're a woman working shifts and struggling with irregular periods, painful cramps, mood swings, or unexplained fatigue—this episode is your wake-up call. W...

13 Apr 202520min

[238] - The Midnight Munchies – How to Avoid Junk Food on Night Shifts

Text me what you thought of the show 😊 If you’ve ever found yourself face-to-face with a vending machine at 2 AM, half-asleep and craving something sweet or salty, you’re not alone—and there’s real s...

10 Apr 202511min

[237] - Behind the Mic: The Untold Story of 911 Dispatchers with Deborah Green

Text me what you thought of the show 😊 What happens after the emergency call ends? For 911 dispatchers, the trauma doesn’t just stop when they hang up – it sticks with them, call after call, year aft...

6 Apr 202559min

[236] - Shift Work & Insomnia Magnesium vs Melatonin – Which One Works Best

Text me what you thought of the show 😊 Are you a shift worker struggling to get quality sleep? In this episode, we break down the key differences between melatonin and magnesium, helping you make an ...

3 Apr 202515min