A Healthy Shift | The Shift Work Podcast

Roger Sutherland | Founder, A Healthy Shift | Night Shift & Sleep Specialist | Shift Work Educator
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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. -1 dia

    [401]- Your host on Radio 3AW - Talk Back Radio 17-08-2026

    Text me what you thought of the show 😊 Night Shift Health: Blood Tests, Nutrition, Creatine & the Best Diet for Shift Workers What should shift workers be doing to protect their health when working nights, rotating rosters and irregular hours? In this episode of A Healthy Shift | Shift Work Podcast, I join Tony McManus on 3AW Australia Overnight to answer real questions from people working around the clock. I explain why regular health checks and blood tests are worth discussing with your doctor, particularly when ongoing fatigue can easily be dismissed as “just shift work.” The conversation covers markers and issues including blood glucose, HbA1c, vitamin D, iron, thyroid function and the importance of establishing your own health baseline.  We tackle one of the biggest questions shift workers ask: what is the best diet for night shift? Rather than another restrictive fad diet, I discuss why a sustainable way of eating matters, the evidence supporting a Mediterranean-style eating pattern, and why food timing becomes particularly important when working through the biological night. The discussion also explores why daylight is such an important biological signal, how our modern indoor lifestyle can work against our circadian rhythm, and why I describe getting your exposure to light and darkness right as your “light diet.” Plus, listeners call in with their own experiences of night shift, rotating rosters, early starts, nutrition and fatigue. I discuss creatine monohydrate and the growing interest in its potential role beyond the gym, including cognition during periods of sleep deprivation.  In this episode:  Why shift workers should consider regular health checks and blood tests  Why feeling tired shouldn't automatically be blamed on shift work  Blood glucose, HbA1c and metabolic health  Vitamin D, iron and thyroid considerations  Why eating at 2am is biologically different from eating at 2pm  Night shift snacking and food availability  The best sustainable diet for shift workers  Mediterranean-style eating  Why daylight matters to circadian health  My “light diet”  Creatine monohydrate, fatigue and cognition  Sleep, sleep apnoea and other reasons shift workers may struggle  Practical lessons from long-term shift workers who call the show Whether you work permanent night shift, rotating shifts, early mornings or irregular hours, this episode is about understanding what your body is dealing with and making practical decisions that fit the life you actually live. 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. Trailer da temporada 2, episódio 314

    [400] - You'll Get Used to It..... The Biggest Myth in Shift Work

    Text me what you thought of the show 😊 If you've worked shifts for any length of time, you've probably heard someone say: "Don't worry... you'll get used to it." I'm about to explain why this is the biggest myth in shift work. In this episode, I explore why your body never truly "gets used" to night shift and explain the difference between simply surviving your roster and genuinely thriving. Drawing on over 40 years of frontline 24/7 shift work with Victoria Police, combined with years of study in circadian biology and chrononutrition, I explains why so many shift workers blame themselves for feeling exhausted, struggling to sleep, gaining weight or feeling like they're constantly running on empty. The good news? There is nothing wrong with you. Your body is responding exactly as biology predicts it would. Understanding that changes everything. In this episode you'll discover: Why "You'll get used to it" is one of the biggest myths in shift work.The difference between surviving shift work and thriving.Why your body clock never stops working, even when your roster changes.Why so many shift workers feel like they're living with permanent jet lag.The four biological signals your body needs every day to support better health, sleep and recovery.Simple, practical changes you can begin making today without turning your life upside down.Whether you're a nurse, police officer, paramedic, firefighter, corrections officer, healthcare worker or anyone working shifts, this episode will help you better understand your body and give you hope that feeling better is possible. Ready to stop surviving and start thriving? Every shift worker is different. Your roster, workplace, family commitments and health goals are unique, which means generic advice will only take you so far. If you're ready 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. We'll discuss your roster, your biggest challenges and where you'd like to be, and I'll show you how we can build a practical plan that works for your life, not against it. Because... It doesn't have to be this way. If you enjoyed this episode... Please follow the podcast, turn on notifications, leave a review and share this episode with another shift worker who really needs to hear it You never know who needs to hear that 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. _______________________

  3. -4 dias

    [399] - If We Know What's Healthy... Why Do Shift Workers Still Struggle?

    Text me what you thought of the show 😊 Most shift workers already know they should sleep more, eat better, move more and look after themselves. So why is it still so difficult? In this episode I explore the gap between knowledge and action, why motivation isn't the answer, and why building habits that fit your roster is far more important than chasing perfection. If you've ever felt frustrated because you know what to do but just can't seem to make it stick, this episode is for you. 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. 9/08

    [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. _______________________

  5. 6/08

    [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. _______________________

  6. 2/08

    [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. _______________________

  7. 2/08

    [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. _______________________

  8. 30/07

    [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. _______________________

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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.

Informação

  • Autoria
    Roger Sutherland | Founder, A Healthy Shift | Night Shift & Sleep Specialist | Shift Work Educator
  • Anos em atividade
    2022 - 2026
  • Episódios
    398
  • Classificação
    Para todos
  • Copyright
    © 2026 A Healthy Shift | The Shift Work Podcast
  • Site do programa
    A Healthy Shift | The Shift Work Podcast

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