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
[371]- Your host on Radio 3AW - Talk Back Radio 17-04-2026
We get blunt about the real cost of shift work and why “just toughen up” is the wrong lens for fatigue, health, and safety. We also break down Mondayitis as a body clock problem, not a personality flaw, and share practical ways to reduce the da...
[370] - It's not Jet Lag....It's this
Why do you feel better on holiday, even with jet lag?Because your habits naturally sync your body clock to the day.In this episode, we break down the “holiday blueprint” and how shift workers can use it to reduce soc...
[369] - You Might Look Fine…But This May Be Quietly Killing Shift Workers
You can look fit on the outside and still carry dangerous visceral fat—driving inflammation, insulin resistance, and long-term disease risk behind the scenes.In this episode, I break down why shift work and circadian disruption make visc...
[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...
Fan Mail
Roger, Hope this works. I’m terrible at apps and media. Just finished your episode with Code One on resilience. Almost speechless. 🤔👊🏻 Every single topic hit a nerve. I am starting my 34th year of policing (with 8 left). 🤔 I spend the majority of my 'spare time' on shifts trying to create positivity, remove negativity and promote recognition. Excellent discussion that I will share with others. I also intend to reach out to you and Code One. Would love to discuss and share more with you both. Thanks for what you do. It makes a difference and I hope to value add to that. Matt QPS
Australia