A Healthy Shift
A Healthy Shift Podcast with Roger Sutherland
Welcome to A Healthy Shift, the podcast dedicated to helping shift workers and night shift workers take control of their health, well-being, and performance.
I’m Roger Sutherland, a veteran of over 40 years in shift work. I know firsthand the unique challenges that come with working irregular hours, long nights, and around-the-clock schedules. I combine my lived experience with the latest science to help shift workers and night shift workers not just get through the job, but truly thrive.
In each episode, you’ll learn practical, evidence-based strategies to improve your sleep, nutrition, movement, stress management, and overall health. Shift work and night shift don’t have to mean poor health, fatigue, and burnout. With the right knowledge and tools, you can live well and perform at your best.
If you’re working shifts or nights and want to feel better, sleep better, and take back control—this podcast is for you.
A Healthy Shift
Latest Episodes
[368] - You’re Not Broken… You're Missing This Signal
Sunlight isn’t optional, it’s your body’s control system.For shift workers, light can either fix your sleep, energy, and mood… or completely wreck it.In this episode, we break down how different types of light affect your b...
[367] - Save Money - Do This For Free
Are supplements actually helping… or just wasting your money?Shift work destroys sleep, energy, and metabolism. And when you’re exhausted, it’s easy to look for a quick fix.But here’s the truth: If your foundati...
[366]- Your host on Radio 3AW - Talk Back Radio 13-04-2026
We get real about the hardest hours of night shift and why your body feels colder, slower, and foggier when the circadian rhythm drops. We also challenge the 10,000 steps rule, share research-backed walking targets, and swap a few classic laugh...
[365] - What Are You Accepting As Your New Normal?
Today I'm asking a blunt question: what are you accepting as your new normal, and is it quietly dragging your health down. I break down how shift work slowly chips away at sleep, energy, weight, and routine, then lay out the awarene...
[364] - The Silent Health Risk Every Shift Worker Needs to Know About
Shift work can leave you looking fine while metabolic syndrome builds quietly underneath. In this episode, we break down what metabolic syndrome is, why shift workers are at higher risk, and the simple habits that reduce damage by wo...
Fan Mail
What podcast of yours do you recommend for the above for Males? I work graveyard I experience bloating around 3-4am everyday Frustrating My shift is from 11pm to 7am , 5 days a week. Thank You Troy
Norwalk, California