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(395)

[382] - Gym After Night Shift… Or Go Straight To Bed

Text me what you thought of the show 😊 After a night shift, there’s always the same question: do you push through a workout, or do you go home and sleep? In this episode, I break down why the “always...

7 Jun 15min

[381] - Why Every 24/7 Workplace Needs Shift Work Champions

Text me what you thought of the show 😊 Shift work doesn’t fall apart because people don’t care. Most of the time, it falls apart because the hardest moments happen when people are exhausted, understa...

31 Mai 15min

[380] - Should I be getting daylight after nightshift

Text me what you thought of the show 😊 The hardest part of night shift might not be the shift itself—it’s the sunrise on the drive home. A lot of shift workers hear “get morning sunlight” and assume ...

24 Mai 20min

[379] - 7 days is all it will take, simple

Text me what you thought of the show 😊 Shift work can leave you feeling flat, wired, hungry, and foggy, even when you’re trying to do everything right. Most of the time, it’s not a motivation problem...

17 Mai 13min

[378] - The Human Behind the Mask

Text me what you thought of the show 😊 Some people can look calm, capable, and completely in control on shift… while quietly falling apart underneath it all. In this episode, I talk honestly about “t...

14 Mai 18min

[377]- Your host Guesting on Radio 4BC - Talk Back Radio 11-05-2026

Text me what you thought of the show 😊 Monday mornings can feel brutal, even when you don’t hate your job. In this episode, we break down why “Mondayitis” is more than just a bad attitude—it’s often ...

11 Mai 10min

[376]- Your host on Radio 3AW - Talk Back Radio 11-05-2026

Text me what you thought of the show 😊 Night shift can feel like you’re doing everything right and still getting hit with cravings, brain fog, poor sleep, and weight gain. In this episode, we break d...

11 Mai 33min

[375] - I agree with you, your hormones are broken.

Text me what you thought of the show 😊 Shift work can make it feel like your body is working against you. You’re exhausted no matter how much you rest, your gut feels off, weight gain doesn’t make se...

10 Mai 14min