A Healthy Shift | The Shift Work Podcast

Roger Sutherland | Founder, A Healthy Shift | Night Shift & Sleep Specialist | Shift Work Educator
  • 5.0 (9)
  • Nutrition
  • Updated fortnightly

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.

  1. 3 days ago

    [398] - The Four Biological Signals Every Shift Worker Needs To Understand

    Text me what you thought of the show 😊 Most shift workers think better health comes from finding the perfect diet or the perfect sleep routine. But your body doesn't work that way. It responds to biological signals. In this episode I explain the four most important signals that influence sleep, energy, metabolism and recovery, and why improving them is often simpler than people think. If you've ever felt overwhelmed by conflicting health advice, this episode will help you focus on what really matters. Support the show ---------------------------- Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift. After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework. Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability Website: https://ahealthyshift.com.au LinkedIn: https://www.linkedin.com/in/roger-sutherland Instagram: @a_healthy_shift ___________________ Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death. _______________________

  2. 6 days ago

    [397] - Your Body Isn't Working Against You... It's Trying To Protect You

    Text me what you thought of the show 😊 Have you ever wondered why staying awake all night feels so much harder than staying awake during the day? It's not because you're weak. It's not because you're getting older. And it's not because your body is broken. Your body is doing exactly what it evolved to do. In this episode, I explain why your biology is actually trying to protect you, and why understanding this changes everything. Support the show ---------------------------- Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift. After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework. Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability Website: https://ahealthyshift.com.au LinkedIn: https://www.linkedin.com/in/roger-sutherland Instagram: @a_healthy_shift ___________________ Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death. _______________________

  3. 2 Aug

    [396]- Your host on Radio 3AW - Talk Back Radio 03-08-2026

    Text me what you thought of the show 😊 Why Most Shift Workers Never Get Taught How to Do Shift Work Properly | Shift Work Champions Description In this week's Australia Overnight on 3AW with Tony McManus, Roger Sutherland discusses one of the biggest problems facing shift workers around the world. Despite one in five people working outside normal business hours, most shift workers receive little or no education on how to manage sleep, fatigue, nutrition, recovery and long-term health. Roger introduces his new Shift Work Champions™ program, a workplace model designed to provide ongoing support for shift workers long after the initial training session has finished. Rather than delivering a presentation and leaving, Shift Work Champions creates trained peer leaders within organisations who can support their colleagues in real time on shift. The conversation also explores: • Why shift work should be treated as a workplace fatigue risk • The hidden biological cost of working nights • Why "every night shift adds another line to the invoice" • The social and family impact of shift work • Why many night shift workers actually enjoy nights more than days • Biphasic sleep and whether sleeping in two blocks is normal • Practical sleep strategies including darkness, temperature and stress management • Why workplaces need better education instead of expecting workers to simply figure it out themselves • The growing need for organisations to better support their 24/7 workforce. If you're a nurse, police officer, firefighter, paramedic, dispatcher, corrections officer, truck driver, train driver, miner, healthcare worker or anyone working rotating shifts or permanent night shift, this episode will help you better understand what shift work is really doing to your body and why simple, evidence-based strategies can make a significant difference. If you're an employer with a 24/7 workforce, you'll also hear why education alone isn't enough and why ongoing support is becoming critical for reducing fatigue risk, improving wellbeing and helping retain experienced staff. To learn more about Shift Work Champions or Roger's workplace education programs, follow the links below If you enjoyed this episode, please follow the podcast, leave a review and share it with another shift worker. It might be exactly what they need to hear today. Support the show ---------------------------- Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift. After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework. Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability Website: https://ahealthyshift.com.au LinkedIn: https://www.linkedin.com/in/roger-sutherland Instagram: @a_healthy_shift ___________________ Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death. _______________________

  4. 2 Aug

    [395] - Five Words Every Shift Worker Has Heard

    Text me what you thought of the show 😊 If you've worked shifts for more than a week, you've probably heard someone say: "You'll get used to it." But what if that's not actually true? In this episode I share why this simple phrase shaped the way I thought about shift work for decades, and why understanding what your body is really doing changes everything. Whether you're new to shift work or you've been doing it for 30 years, this episode might completely change the way you think about fatigue, sleep and your health. Support the show ---------------------------- Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift. After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework. Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability Website: https://ahealthyshift.com.au LinkedIn: https://www.linkedin.com/in/roger-sutherland Instagram: @a_healthy_shift ___________________ Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death. _______________________

  5. 30 Jul

    [394] - If You Only Change 4 Things as a Shift Worker, Make Them These

    Text me what you thought of the show 😊 If You Only Change 4 Things as a Shift Worker, Make Them These If you're working night shift, rotating rosters or long hours and constantly feeling exhausted, this episode is for you. There is no shortage of advice for shift workers. One person tells you to buy a new mattress. Another recommends the latest supplement, wearable or sleep gadget. Before long, you're overwhelmed and wondering what actually makes a difference. In this episode, I strip away the noise and explain the four daily habits that form the foundation of better health, better sleep and better performance for shift workers. These are the same evidence-based principles I teach every day through A Healthy Shift, and they're designed to work with your biology, not against it. In this episode you'll learn: Why sleep is about much more than simply getting enough hours.How daylight anchors your circadian rhythm and improves energy, mood and sleep.Why movement doesn't have to mean spending hours in the gym.How nutrient timing can improve digestion, recovery and long-term health.Why consistency beats perfection every time.Simple strategies you can start using today, no matter what roster you work.If you've been searching for practical, evidence-based advice to help you thrive as a shift worker, this is the perfect episode to start with. Ready to take the next step? Every shift worker is different. Your roster, family commitments, workplace and goals are unique, which means generic advice will only take you so far. If you'd like personalised support to improve your sleep, increase your energy and build a healthier life around shift work, I'd love to help. Book your FREE One-to-One Coaching Assessment Call using the link below, and let's create a plan that works for your life. Because... It doesn't have to be this way. Support the show ---------------------------- Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift. After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework. Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability Website: https://ahealthyshift.com.au LinkedIn: https://www.linkedin.com/in/roger-sutherland Instagram: @a_healthy_shift ___________________ Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death. _______________________

  6. 26 Jul

    [393] - Shift Work Fatigue: Why Most Organisations Get Shift Work Wrong (And How to Fix It)

    Text me what you thought of the show 😊 Shift Work Fatigue: Why Most Organisations Get Shift Work Wrong (And How to Fix It)Episode 393 | A Healthy Shift Podcast For decades we've accepted fatigue, poor sleep, burnout and declining health as simply part of working shifts. But what if we've been asking the wrong question? In this episode, Roger Sutherland challenges one of the biggest assumptions in modern workplaces: that fatigue is the problem. Instead, he explains why fatigue is the warning sign of something much deeper—a mismatch between the way work is designed and the way human biology actually functions.  Drawing on more than 40 years of frontline shift work with Victoria Police, years of study in nutrition, circadian biology and human performance, and experience working with thousands of shift workers, Roger shares why organisations need to move beyond traditional wellbeing programs and begin building genuine shift work capability from within.  Whether you're a nurse, police officer, paramedic, firefighter, FIFO worker, manufacturing employee, transport operator—or a leader responsible for people working around the clock—this episode will challenge the way you think about shift work. "Because it doesn't have to be this way" In this episode you'll learn  Why fatigue is a symptom—not the underlying problem.  How circadian biology affects sleep, hormones, metabolism, decision-making and recovery.  Why many workplace wellbeing initiatives fail to deliver lasting results.  The difference between resilience and organisational capability.  Why educating shift workers is only part of the solution.  How leaders can create healthier, safer and higher-performing 24/7 workplaces.  Why the A Healthy Shift Shift Work Champions™ Framework was developed to create sustainable organisational change. Key Takeaways ✔ Fatigue is your body's alarm system—not the root cause. ✔ Human biology doesn't stop because the roster changes. ✔ Better shift work outcomes require better systems, not just stronger individuals. ✔ Education builds awareness. ✔ Capability creates lasting organisational change. ✔ It doesn't have to be this way. Download the Executive Brief If today's episode resonated with you and you're responsible for leading people in a 24/7 organisation, download the Shift Work Champions™ Executive Brief (see below) to learn how organisations can build shift work capability from within.  Support the show ---------------------------- Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift. After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework. Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability Website: https://ahealthyshift.com.au LinkedIn: https://www.linkedin.com/in/roger-sutherland Instagram: @a_healthy_shift ___________________ Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death. _______________________

  7. 23 Jul

    [392] - Why Do I Wake Up After 4 Hours of Sleep After Night Shift?

    Text me what you thought of the show 😊 Why do you wake up after only three or four hours of sleep after night shift, even when you’re completely exhausted? It’s one of the most frustrating problems night shift workers face. In this episode, Night Shift & Sleep Specialist Roger Sutherland explains why daytime sleep is often shorter and more disrupted, the battle between sleep pressure and your circadian rhythm, and what you can do to improve your sleep after working nights. If you struggle to stay asleep after night shift, wake too early, or can’t get enough daytime sleep before your next shift, this episode will help you understand why. Support the show ---------------------------- Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift. After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework. Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability Website: https://ahealthyshift.com.au LinkedIn: https://www.linkedin.com/in/roger-sutherland Instagram: @a_healthy_shift ___________________ Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death. _______________________

  8. 20 Jul

    [391]- Your host on Radio 3AW - Talk Back Radio 20-07-2026

    Text me what you thought of the show 😊 We pull apart the seductive idea of permanent daylight saving and explain why the first light of the morning is a non-negotiable part of healthy sleep and mood. Then we shift to the hidden crisis in 24/7 workplaces: shift workers are still expected to cope with fatigue and circadian misalignment with almost no practical support.  • why the US Sunshine Protection Act matters and what “permanent summer time” actually means  • why stopping clock changes can reduce heart attacks, strokes and car accidents  • the biological case for standard time and the risk of darker winter mornings  • seasonal affective disorder, morning light exposure and why winter can feel tougher  • teenage chronotypes and the messy reality of changing school start times  • why one-off workplace keynotes do not create lasting behaviour change  • how Shift Work Champions builds internal shift work capability in real time  • caller experiences from trucking, farming and rotating rosters and what they reveal about fatigue  See below for how to connect with me Support the show ---------------------------- Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift. After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework. Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability Website: https://ahealthyshift.com.au LinkedIn: https://www.linkedin.com/in/roger-sutherland Instagram: @a_healthy_shift ___________________ Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death. _______________________

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5
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About

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.

Information

  • Creator
    Roger Sutherland | Founder, A Healthy Shift | Night Shift & Sleep Specialist | Shift Work Educator
  • Years Active
    2022 - 2026
  • Episodes
    395
  • Rating
    Clean
  • Copyright
    © 2026 A Healthy Shift | The Shift Work Podcast
  • Show Website
    A Healthy Shift | The Shift Work Podcast

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