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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Avsnitt(399)

[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 Dec 202520min

[321] - Your host on Radio 3AW - Talk Back Radio 11-12-2025

Text me what you thought of the show 😊 We unpack how light shapes sleep, mood, and performance, then connect it to the real strain on shift workers and police. Practical tools for anxiety, pain, and ...

10 Dec 202539min

[320] - The Real Cost of Night Shift for Women And How to Protect Yourself

Text me what you thought of the show 😊 In this episode, we break down what’s really happening when women work nights and why the research shows a higher risk of breast cancer in long-term night shift...

7 Dec 202517min

[319] - Jesse Stathakis - The Glass Bowl Method for Shift Workers

Text me what you thought of the show 😊 We show how structure beats willpower for eating well on a chaotic roster, then unpack the Glass Bowl Method: simple one-bowl meals that keep you full, reduce d...

4 Dec 202550min

[318] - What Are IPRGCs and Why They Matter for Shift Workers

Text me what you thought of the show 😊 Light is the most powerful signal for your body clock—but most shift workers never train it on purpose. In this episode, I explain how your eye’s light-sensing ...

30 Nov 202518min

[317] - Why You Can’t Catch Up on Sleep, But You Can Bank It

Text me what you thought of the show 😊 The idea of “catching up” on sleep with a long lie-in sounds helpful, but it actually disrupts your body clock. In this episode, I explain why it backfires and ...

27 Nov 202513min

[316] - Your host on Radio 3AW - Talk Back Radio 27-11-2025

Text me what you thought of the show 😊 We unpack the real mechanics of Triple Zero while sharing practical night shift nutrition, and we dig into ambulance ramping, hospital bottlenecks, and why cult...

26 Nov 202539min

[315] - Let's Sabotage Your Sleep - 5 Proven Steps

Text me what you thought of the show 😊 Most shift workers are unknowingly wrecking their sleep—and it’s fixable. In this episode, I break down the most common sleep mistakes and turn them into simple...

23 Nov 20259min