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.
Episodes
306 episodes
[309] – Leah Marone - When Your Mind Won’t Let You Rest
In this episode, we unpack how protective parts like the Inner Critic, Pleaser, and Rescuer quietly fuel burnout among first responders and healthcare workers.Joining me is Leah Marone, LCSW - psychotherapist, speaker, a...
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55:46
[308] - A Practical Blueprint To Enter, Survive, And Exit Night Shift With Minimal Circadian Disruption
We challenge the common advice to phase-shift into night shift and lay out a simpler plan that protects your body clock. Treat nights like late evenings, anchor to daylight and meal timing, and use short naps so you can actually enjoy your days...
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Season 2
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Episode 254
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23:39
[307] - Let's make this crystal clear - blue light at night impacts health
We break down why falling asleep while scrolling is not a win and how blue light at night quietly shifts your body clock, blocks melatonin, and steals deep, restorative sleep. We explain the difference between sleep pressure and natural sleep o...
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Season 2
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Episode 253
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19:44
[306] - Your host on Radio 3AW - Talk Back Radio 30-10-2025
We dig into night shift realities, kids’ sleep struggles under daylight saving, and why lighting—not pills—should do the heavy lifting. We also question whether doorbell cameras increase safety or just anxiety, and share practical fixes for sle...
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Season 2
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Episode 252
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40:47
[305] - Using Your Breath To Control Your Stupid
I share a simple, science-backed breathing method that flips the body from stress to calm so you can think clearly on and off shift. Breath becomes a tool you can use anywhere to steady your decisions, your mood, and your energy.• Why b...
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Season 2
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Episode 251
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16:07
[304] - The Strategy That Changed My Internal Conflict, You Can Too
We trace the real source of stress for many shift workers: a clash between personal values and workplace culture. Roger shares how naming five core values eased PTSD recovery, reduced conflict, and brought clarity to decisions at work and at ho...
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Season 2
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Episode 250
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15:41
[303] - Shift Work PMS and Snacks – What You Eat Might Be Making It Worse
PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on PMS and nutrition, explain how a single daily food swap can ease symptoms, and shar...
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Season 2
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Episode 249
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18:31
[302] - How to Burn Fat Without Burning Out
Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach that not only helps you feel calmer but also clears excess triglycerides from the bl...
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Season 2
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Episode 248
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12:58
[301] - Your host on Radio 3AW - Special Guest Tom Coleman (Sleep Expert) - Talk Back Radio 16-10-2025
We talk about service, leadership, and what thanks means after forty years in uniform, then dive into the hidden lever of performance—sleep—and how shift workers can use light, timing, and routine to reclaim energy. Tom Coleman shares practical...
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Season 2
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Episode 247
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40:58
[300] - The 24-7 Leader - How to Support Your Team
Great leadership in shift work goes beyond managing rosters—it’s about recognising the human signals behind fatigue, stress, and performance. In this episode, I outline a clear model built around the Three Ps—performance, presence, and perso...
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Season 2
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Episode 246
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17:12
[299] - Eat Smart Sleep Better - How Low GI and Overnight Fasting Change the Game for Shift Workers
Shift work often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and what you eat, you can regain control of your energy, weight, and recovery—without strict diets.In this episode, I break down si...
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Season 2
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Episode 245
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18:30
[298] - Relaxing or Ruining You? Alcohol’s Hidden Impact on Shift Workers
Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing weight gain, and exacerbating cardiovascular risks. After 634 days of sobriety, I've experienced transformative benefits including better ...
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Season 2
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Episode 244
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13:48
[297] - Help, Why am I Gaining Belly Fat
We explore why shift workers tend to gain stubborn belly fat and provide evidence-based strategies to combat this frustrating issue. Discover how circadian rhythm disruption affects hunger hormones and metabolism, making waistline weight gain a...
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Season 2
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Episode 243
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15:19
[296] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02-10-2025
We unpack why public anxiety in Victoria is rising while frontline police feel boxed in by policy, politics, and the bail churn. I share how organised youth crime, digital coordination, and pursuit limits collide with community expe...
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Season 2
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Episode 242
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40:48
[295] - Tired or Something More? The Hidden Sleep Risks for Shift Workers
Shift workers often normalise exhaustion and dismiss serious sleep disorders as just part of the job, but this mindset endangers health, safety, and performance. Sleep problems beyond normal shift-related fatigue require medical attention, not ...
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Season 2
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Episode 241
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15:42
[294] - Alana Russell - From Chaos to Connection, Regulating Your First Responder Relationship
Flexibility and communication are the keys to maintaining strong family connections while navigating the unique challenges of first responder relationships. Police Social Worker Alana Russell brings her expertise both as a therapist and police ...
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Season 2
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Episode 240
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1:10:03
[293] - Confirmation Bias - The Silent Divider
Confirmation bias is shaping our world in ways many don't realise, especially through social media algorithms designed to keep us scrolling and engaged with content that reinforces our existing beliefs.• Social media platforms track wha...
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Season 2
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Episode 239
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18:19
[292] - The Future of Shift Work - A Solution for leaders
Roger Sutherland addresses the critical need for shift worker education and support in 24-7 workplaces, introducing an innovative Shift Work Champions model that trains staff to become wellbeing leaders for their peers.• Shift work orga...
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Season 2
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Episode 238
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17:09
[291] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18-09-2025
Former police officer Roger Sutherland shares his journey from workplace trauma to healing through breathwork techniques. His four-decade career in law enforcement left him with anxiety and trust issues, but learning proper breathing patterns h...
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Season 2
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Episode 237
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40:55
[290] - My Advice to a Brand New Shift Worker
Shift work can slowly eat away at your health if you don't understand how to work with your body's natural circadian rhythm. Getting the fundamentals right from the start helps shift workers thrive instead of just survive.• Understandin...
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Season 2
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Episode 236
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18:18
[289] - The Mindset Shift Every Shift Worker Needs
Shift work doesn't have to control your life when you learn to focus only on what you can control. Roger Sutherland shares his transformative experience from 40 years in frontline policing and how the practice of "controlling the controllables"...
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Season 2
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Episode 235
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13:41
[288] - Why When You Eat Matters More Than What You Eat
Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and intermittent fasting can make a huge impact on your health, energy, and weight. In this episode, I break down why aligning meals with your ...
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Season 2
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Episode 234
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16:32
[287] - Chris Payten - Beyond Survival: The Science of Breathing for Shift Workers
Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift workers and first responders, sharing insights from Roger's recent breathwork facilitator training experience.• Breathwork is con...
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Season 2
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Episode 233
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1:22:33
[286] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04-09-2025
The manhunt for a cop killer enters its ninth day as veteran police officer Roger Sutherland discusses the devastating impact on police nationwide and the challenges of the ongoing search operation.• Impact on police officers across Aus...
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Season 2
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Episode 232
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40:37
[285] - When the Badge Hurts - Processing the Loss of Our Own
I address the profound impact of losing two police officers in the line of duty and how it affects the entire law enforcement community. As a 40-year veteran and father of a serving officer, I share personal reflections on processing grief with...
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Season 2
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Episode 231
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15:07