A Healthy Shift | The Shift Work Podcast
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.
Episodes
423 episodes
[151] - Alan Borges - Using time management strategies to thrive in shift work
Unlock the secrets to thriving as a shift worker with expert insights from Alan Borges in this compelling episode of "A Healthy Shift." Discover how to take control of your time with practical strategies designed to help you manage personal tas...
[150] - IBS, The Shiftworkers Curse. Let's address it
Can working non-traditional hours wreak havoc on your gut? Discover how shift work can exacerbate irritable bowel syndrome (IBS) and learn practical, evidence-backed strategies to manage it effectively. Join me, Roger Sutherland, a certified nu...
[147] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 13/06/2024
Discover the secrets to thriving on the night shift with Roger Sutherland from "A Healthy Shift." We tackle the profound challenges night shift workers face, from disrupted sleep patterns to maintaining overall health. Listen as Chris, a dedica...
[149] - Snack Ideas for the 24:7 shift worker
Are you tired of falling into the vending machine trap during your shifts? Discover how you can revolutionize your snacking habits with easy, nutritious options that keep your energy levels steady throughout your demanding work hours. Join me, ...
[148] - 3 Pillars to Supercharge your Shiftworking Life
What if you could finally conquer the challenges of shift work and boost your energy levels like never before? Join us on A Healthy Shift as host Roger Sutherland, a seasoned shift worker and certified nutritionist, reveals the secrets to thriv...
[146] - Night Eating - The biological impacts on your health
What if your night eating habits were silently sabotaging your health? Join me, Roger Sutherland, as we dissect the crucial findings from Peng Wang and colleagues' groundbreaking study on night eating and its dire consequences for shift workers...
[145] - Sleep Disorders - It's time to challenge your physician
Could your irregular work schedule be masking a serious sleep disorder? Join us as we shed light on the critical issue of sleep disorders among shift workers—conditions too often dismissed as merely side effects of working odd hours. We'll expl...
[144] - Mark Breedon - Teaching women to be badass lifters and appreciate their bodies
How can a shift in focus from aesthetics to strength revolutionize your fitness journey? Join us on this episode of "A Healthy Shift" as we welcome Mark Breeden, the mastermind behind Instagram's Training Strong Women, who advocates a weight-ne...
[143] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 30/05/2024
What if maintaining a balanced lifestyle as a shift worker could be simplified with just a few strategic changes? Join us as we embark on a journey through the highs and lows of shift work, starting with a delightful tale of dining at Il Forno ...
[142] - Protein Powders Explained – WPC, WPI, Casein, and Plant Proteins
Embark on a journey with me, Roger Sutherland, as we unravel the complexities of protein powders for the night owls of the workforce. We're not just talking about any protein—we're dissecting the intricacies of whey protein concentrate, whey pr...
[141] - A new strategy for that sleep between nights
Struggling to catch those elusive Z's between night shifts? As a former law enforcement officer with a keen interest in nutrition, I, Roger Sutherland, have weathered the same storm and emerged with strategies to help you not just cope, but thr...
[140] - Erin Nugent - Illuminating the Shadows of First Responder Mental Health
When the darkness becomes too heavy to bear alone, Erin Nugent steps in with a torch. Once a guardian of the law, now a beacon of hope as a certified life coach, Erin guides us through the turbulent waters of first responder mental health. This...
[139] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02/05/2024
Navigating the night shift doesn't have to be a solo journey through the dark. Our latest episode features the incredible Roger Sutherland, a seasoned veteran of law enforcement, who illuminates the path towards not just surviving but thriving ...
[138] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18/04/2024
If you've ever wondered about the secret recipe for juggling the night shift with your daily life, this week's episode is your personal handbook to thriving in the after-hours. We kick things off with a heartening look at the trials and triumph...
[137] - Intermittent Fasting. We're doing it wrong
Could the key to unlocking your health potential be as simple as watching the clock? I'm Roger Sutherland, and in this episode, we're cutting through the noise to bring you the solid science on intermittent fasting. For those working around the...
[136] - Dr. Martin Moore-Ede - How bad is Blue Light exposure at night? The benefits of Circadian Lighting
Unlock the secret to a revitalised shift working life with the wisdom of Dr. Martin Moore-Ede, our guide through the transformative world of circadian lighting. This episode isn't just another discussion; it's a beacon for those navigating the ...
[135] - Does what we eat and when we eat really matter?
Ever wondered how your late-night snack might be throwing off more than just your waistline? Join me, Roger Sutherland, for a fascinating trek through the often-overlooked interplay between our circadian rhythm and eating habits, a journey espe...
[134] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04/04/2024
Ever wondered how night shift workers manage their health and find a semblance of normalcy while the rest of the world sleeps? In our latest episode, my dear friend Roger Sutherland, a law enforcement officer with heaps of wisdom, joins the con...
[133] - Chloe Stevens - Tearing down the walls around Women's Health
Embark on an empowering journey with Chloe Stevens, a renowned women's health physiotherapist and nutritionist, as we explore the intricate tapestry of female health. Our discussion transcends traditional boundaries, addressing not only rep...
[132] - If every shift worker did this one thing, they'd thrive
Struggling to keep your head above water while working unpredictable shifts? I'm Roger Sutherland, and I'm here to arm you with strategies that will not just help you manage but truly excel in your busy life. In this podcast, we tackle the ch...
[131] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 21/03/2024
To Talk your Walk, you've got to Walk your Talk.When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking about everything night shift, I jum...
[130] - Hailey Jamieson - 24/7 ICU Nurse with a passion for health and fitness
Ever wondered how the relentless pace of shift work affects your health and well-being, particularly if you're a woman juggling the demands of an erratic schedule? Join us as we sit down with Hailey Jamison, an ICU nurse-turned-wellness coach, ...
[129] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 07/03/2024
Ever wondered what it takes to keep ticking when the world's asleep? Roger Sutherland, a law enforcement lifer with nearly four decades on duty, joins us to unravel the twilight world of shift work. Our latest episode is an ode to the night cra...
[128] - Sleep - Part 3 - How to get back to sleep after waking
Are sleepless nights leaving you flustered? Fear not, because Roger Sutherland is here to guide you through the shadowy world of nocturnal awakenings with practical advice tailored for those tangled in the web of shift work. With a dual hat as ...
[127] - Sleep - Part 2 - How to wake up less frequently
Ever feel like you're on a never-ending carousel of poor sleep and caffeine fixes? Roger Sutherland, our savvy sleep sage, walks you through a game-changing plan designed to help shift workers combat those pesky nighttime awakenings and secure ...