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
[126] - Sleep - Part 1 - Why do we wake up during sleep?
Ever felt like you're on a never-ending carousel of wakefulness and sleep, especially when your job has you clocking in as most are clocking out? Join me, Roger Sutherland, as we uncover the secrets to mastering sleep amidst the challenges of s...
[125] - Greg Grogan - The Overwatch Collective's Mission for First Responder Well-Being
Join us as we sit down with Greg Grogan from the Overwatch Collective, delving into the heart of supporting our first responder and military community. Greg, with his wealth of experience in both the military and police force, shines a ...
[124] - Michael Sugrue - Relentless Courage - Winning the Battle against Frontline Trauma
Michael Sugrue's journey through the shadows of post-traumatic stress is not just his own – it's a story that echoes in the lives of many who don their uniforms with pride, only to battle silent wars within. "Relentless Courage," Michae...
[123] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 22/02/2024
Navigating the night as a shift worker comes with a unique set of challenges that test the limits of human endurance. Joining us is the multifaceted Simon Owens, an overnight radio host, who brings his extensive experience to the table, sharing...
[122] - You can Thrive, not just Survive while working shift work.
Imagine conquering the night shift without feeling like a zombie the next day. That's what I bring to the table in our latest conversation, where I crack open nearly four decades of coaching experience to show you the ropes of thriving during t...
[121] - Is Flexible Dieting Flexible?: Debunking the Misconceptions
Navigating the intricate maze of flexible dieting, I unravel the complex threads of "If It Fits Your Macros" and its deceptive guise of freedom. Strapped with a calculator for every meal, the quest for a perfect macro balance often treads a fin...
[120] - Hayley Rowley - From Police Badge to Yoga Mat: Healing and Resilience for First Responders
When the weight of your uniform amplifies the burden of stress, where can you turn? Hayley Rowley, a trauma-trained yoga instructor and former police officer, opens up about her transformative journey from battling PTSD to teaching yoga as a be...
[119] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 08/02/2024
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...
[118] - Creatine manipulation to support shift work fatigue
Ever wondered how to stay sharp and energized during the graveyard shift or after hours? This exclusive bonus episode is your key to unlocking newfound endurance and mental clarity, thanks to a little-known strategy involving creatine supplemen...
[117] - How to lose weight while working shift work, without dieting.
Navigating the minefield of weight management on the graveyard shift just got easier. I'm Roger, your guide and certified nutritionist, ready to arm you with the tools to outsmart those pesky pounds that creep up when the sun goes down. Let's s...
[116] - Sleep and Mental Health in Front Line Health and 1st Responders
Discover the profound effects that sleep, or the lack thereof, can have on the minds of those who protect and heal us. Amidst the chaos of sirens and the relentless pressure of emergencies, our latest episode sheds light on the critical yet oft...
[115] - Nick Ruggiero - Leading with Integrity: Unveiling the Struggles of Law Enforcement and the Path to Reform
When former law enforcement officer and author Nick Ruggiero speaks out, he doesn't just talk; he transforms lives. His book, "Police Mental Barricade: A Survivor's Guide to Law Enforcement Leadership," is a beacon of hope for officers drowning...
[111] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 25/01/2024
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 everything night shift, I jumped at...
[110] - Jeff Ash - Transforming Shift Workers Health: Intuitive Eating and Personalized Fitness Beyond Diet Culture
Discover the freedom that comes with intuitive eating as we sit down with Jeff Ash, a certified intuitive eating coach, whose radical shift from software development to nutrition offers a treasure trove of insights for those tangled in diet cul...
[109] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 11/01/2024
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 everything night shift, I jumped at...
[108] - Night Shift - Part 4 - The optimal way to come out of night shift
Have you ever stumbled out of a night shift, feeling like a zombie craving the comfort of your bed, only to realize that the world expects you to be a bright-eyed, bushy-tailed member of society? Buckle up, because I am here to help you navigat...
[107] - Night Shift - Part 3 - The optimal way to navigate between nights
Struggling to keep your eyes open and mind sharp on the night shift? I'm here to change that. This episode is a treasure trove of practical strategies for anyone pushing through the night shift, whether you're saving lives in healthcare or keep...
[106] - Night Shift - Part 2 - The optimal way to navigate the night shift
You now no longer have to imagine unlocking the secrets to thriving on the night shift because you're getting advice from someone who's not just studied the science, but lived the experience. I'm Roger Sutherland, your guide throug...
[105] - Night Shift - Part 1 - The optimal way to go into the night shift
Join me, Roger Sutherland, as I impart the wisdom of thriving through the night, a culmination of nearly forty years defying the traditional workday. Prepare to arm yourself with techniques to combat the nocturnal nemesis of brain fog and fatig...
[104] - Ralph Booth - Harnessing the Power of Circadian Lighting for Shift Workers' Health
Every night, as I gaze at the artificial glow from my desk lamp, I can't help but wonder about the hidden effects it's having on my health. It's a concern that Ralph Booth, a circadian lighting pioneer and my guest this week, aims to illuminate...
[103] - 6 Tips to dominate shift work through 2024
Navigating the night shift can feel like a never-ending battle against your own circadian rhythms. Join me,as we reflect on the past year's highs and lows, carrying forward the wisdom gleaned to enhance our shift work strategies in the year ahe...
[102] - Dr Michele Finneran - The Hidden Battles of First Responders: Addressing Stress, Burnout and Compassion Fatigue
Have you ever wondered why our everyday heroes, the first responders and frontline workers, are not unbreakable? Dr. Michelle Finneran, a clinical psychotherapist with a heart for those on the front lines, joins me to shine a light on the h...
[101] - My Guest Appearance on 3AW Melbourne discussing shift work on talk back radio
Episode Highlight - Radio Appearance on 3AW MelbourneWelcome to this episode, where you'll delve into a significant moment from my journey! On Wednesday, December 6th, 2023, I had the incredible opportunity to make a pilot appeara...
[100] - Celebrating Episode 100 - 'Miriam" from just surviving to absolutely thriving
Imagine the unpredictable, sleep-depriving, and gruelling nature of shift work. Now, picture thriving in it rather than just surviving. That's exactly what our special guest, Miriam, an Australian police officer with eight years of...
[99] - The Impact of Cognitive Breaks on the Stressed Shift Worker
Discover the rejuvenating powers of cognitive breaks in my latest episode.I reveal how these intentional pauses can transform your work life. Drawing from nearly 40 years of firsthand experience as a 24/7 shift worker, I will guide...