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
[98] - Carbohydrates: Uncovering the benefits for Shift Workers
Think carbs are your worst enemy when it comes to weight loss? Well, think again. Today, I, a seasoned law enforcement officer and certified nutritionist, challenge this common myth and reveal how carbs can be your secret weapon fo...
[97] - Dietary Fats: Uncovering the Benefits for Shift Workers
Picture a world where dietary fat is not the enemy but an ally, especially for you, the hardworking shift worker. Let me, Roger Sutherland, feed your curiosity and debunk some misconceptions about dietary fats. As a certified nutri...
[96] - Creatine: Could there be a cognitive benefit for shift workers?
Ready to supercharge your brain power and your self-care routine? In this episode I discuss the surprising benefits of creatine, a supplement typically linked with enhanced physical performance but now, just may be emerging a...
[95] - Social Jet Lag, Jet Lag and Shift Work, What ties them all together?
Ever wondered why you feel groggy after a late-night binge-watching session or why adjusting to a new time zone takes a toll on your body? Welcome to a fresh episode of A Healthy Shift, where I, your host Roger Sutherland, illumina...
[94] - Natalie Alchin - On Shift Work Burnout, 'Non-Negotiables', and the Importance of Self-Care Strategies
Have you ever considered the toll shift work takes on mental and physical health? Join me, Roger Sutherland, as I sit down with Natalie Alchin, a detective from the UK police force, to delve deep into the pressing issue of burnout among shift w...
[93] - Ian Cook - Planning and Structuring around a 24/7 shift working life.
Ever wondered how demanding it is to work in a 24-hour shift pattern? Meet my fascinating guest, Ian Cook, a UK police veteran with 16 years of service. With his unique perspective, Ian delves into the struggles of maintaining a healthy lifesty...
[92] - Exploring Circadian Rhythms: Empowering Shift Workers with Knowledge and Strategies
Prepare to unearth the secrets of your internal body clock, the circadian rhythm, that just might be the key to thriving in a world of shift work. I'm about to expose the science behind how your body functions, your energy levels, and ...
[91] - What are you waiting for? Here's your free kick in the butt
If you're stuck in the rough cycle of shift work, feeling like a zombie every day, this episode will reignite your vitality. Promise? Absolutely. Together, we get real about the harsh realities of shift work - the lon...
[90] - How can we "check-in" on our shift working colleagues?
In the face of demanding shift work, can we safeguard our mental health and help others do the same? Let's explore that critical question together on this episode of A Healthy Shift podcast. As your host, Roger Sutherland—a certified nutritioni...
[89] - Rhys Niemann - Where to start with fitness for shift workers
Ever thought about the challenges faced by police officers and 999 workers, people who are tirelessly working in 24/7 shifts to ensure our safety? Join me as I sit down with Rhys Neimann, a professional who has transformed lives by help...
[88] - How do I stop the fat gain as a shift worker?
Are you constantly battling hunger pangs during your night shift? Ever wondered why you're craving chocolate biscuits at the nurse's station or finding it hard to resist Jenny's cake? Welcome to my podcast, where certified...
[87] - Unraveling the World of Supplements: Essential Insights for Shift Workers
Get ready for a trip down the rabbit hole of supplements! I'm Roger Sutherland, your guide in this labyrinth, and I promise to illuminate the intriguing world of dietary add-ons. From distinguishing the beneficial from the bog...
[86] - Thriving in Shift Work: Nutrition, Hormones, and Self-Care Strategies
Are you a shift worker finding it tough to navigate those grueling weeks? Do you find yourself giving in to those early morning hunger pangs more often than you'd like? If so, you're not alone, and this episode is for you.&nbs...
[85] - Rachel Li - What does being "healthy" look like?
What if your perception of being healthy is out of sync with true wellness? My good friend and colleague, Rachel Li, and I are taking a fresh look at the robust concept of health beyond the conventional norms. We move past the phy...
[84] - Meal Plan Your Way Out of Decision Fatigue: A Guide for Shift Workers
Has decision fatigue left you feeling drained and struggling to keep up with your nutrition needs as a shift worker? I promise you'll find a lifeline in our discussion about meal planning today, an energy-conserving strategy design...
[83] - Revamp Your Day Off: The Art of Thriving in a Shift Work Lifestyle
Struggling with work-life balance as a shift worker? I promise you, this episode is a treasure trove of actionable advice and strategies to take your rest days from blah to rejuvenating. I'm Roger Sutherland, your guide on...
[82] - Let's take a few minutes to pause. How shift work impacts us mentally and physically
Ever feel like the demands of shift work are eating away at your life? Are your relationships, eating habits, and even intimate connections all taking a hit? I'm Roger Sutherland, your companion in this journey. With hands...
[81] - Erica Lumb -Thriving on a Plant-Based Diet: Insights from a Shift-Working Triathlete
Imagine navigating a high-stress job, raising a family, training for triathlons, and maintaining a plant-based diet, all while working 24/7 shifts! Sounds exhausting, right? My guest, Erica Lum, is living proof it's possible; as a ...
[80] - 39 Years of 24/7 Shift work - 6 things I wish I'd known
Ever wondered how to not just survive but thrive in the demanding world of shift work? That’s what this episode is all about. I’m sharing invaluable insights from decades of personal experience in 24-7 frontline law enforcement.&nb...
[79] - The impact of Stress on Digestive Health for a Shift Worker
Are you ready to take control of your health and well-being, despite the demands of shift work? As a certified Nutritionist and veteran Law Enforcement Officer, I'm spilling the beans on the often-overlooked connection between stre...
[78] - Strike a Balance: Lessons from a Veteran Shift Worker
Are you struggling to separate your work life from your personal life? Do the boundaries seem blurred, and the stress seems never-ending? I will share insightful advice drawn from my own personal experiences. Listen in as ...
[77] - Client "Reggie" - Our journey together
Today, I have the honor of inviting you into an intimate conversation with my client Reggie, a nurse from Sydney, Australia. Reggie’s story is both extraordinary and deeply human, as she offers us an insider's look into the life of a h...
[76] - What do you mean "Get regular sleep?"
Ever wrestled with fatigue due to your shift work schedule and wondered how you could improve your sleep pattern? Brace yourself, as I, Roger Sutherland, a seasoned shift worker and certified nutritionist, throw light on the inner working...
[75] - Stress and Shiftwork
Thanks to my social media follower "Nikki" for giving me the push to do this episode I've wanted to do for a long time.Join me, Roger Sutherland, as I share insights from my law enforcement and nutritionist background, to help you navig...
[74] - 1% better daily is better than 100% for a day
Unmask the truth behind real success; it's not all about the big breakthroughs or the overnight sensations. Instead, the secret lies in consistency, patience, and celebrating the small wins as you forge your path to triumph.