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
[23] - Dr Olivia Walch - Your Circadian Rhythm and Shift Work, what does the current research say?
Do you really struggle with sleep, meal timing and movement around shift work?Dr Olivia Walch is a shift work researcher focusing on circadian rhythms and our sleep/wake cycle.Dr Walch is currently developing a "Shift Work" app w...
[22] - Are there any benefits of doing shift work?
We all get bogged down in the negative side of shift work.What are the benefits of doing shift work?I discuss👉 How mindset dictates how we feel about shift work👉🏻 Are there any p...
[21] - How shift workers self sabotage (through no fault of their own)
As shift workers we make simple mistakes that have a major impact on our health and wellbeing.Do you know what these mistakes are and why they have such an impact on you?In this episode I discuss👉 How I ...
[20] - Strategies to be more organised around shift work
Do you really struggle with any kind of organisation around shift work?Being organised around shift work sounds like an oxymoron doesn't it?But we absolutely can be organised and I'll discuss how.In this episode I discus...
[19] - Brianna Jones - 24/7 Shift worker to body building pro card
Brianna JonesHow does a 24/7 shift worker have the discipline to sleep, train, food prep, fuel her training, practice posing as well as cope with a competition prep to get to the stage....and in her first ever competition walk away w...
[18] - The best bang for buck exercises for shift workers
Do you struggle to find time for movement as a shift worker?Do you feel sluggish and the very thought of trying to get organised, getting dressed, driving to the gym, exercising for an hour and then coming home and showering, overwhelmi...
[17] - Stress, The silent killer (My Story)
Stress,As shift workers we know how much stress impacts us, don't we, or do we?We often think of "Mental Health" but stress can also impact heavily on us biologically as well.In today's episode, I go into my own personal story t...
[16] - Why the overnight fast?
Why the overnight fast?Are you a shift worker?Do you suffer from digestive issues, gas, and bloating when working the night shift?I receive an enormous amount of positive feedback on my recommended overnight fast, par...
[15] - Victoria Devine - Recovering from an Eating Disorder, ADHD and Depression
Victoria DevineThings you didn't know about Victoria (She's on the Money) but everyone needs to hear.I picked up a tiny bread crumb she dropped while listening to one of her...
[14] - Vitamin D - The importance of Vitamin D and its impact on our health.
Vitamin DDo you suffer from fatigue?Do you feel like you are always sick?So many shift workers are fatigued and continually ill and also struggle to get sufficient Vitamin D........there is an absolute correlation between...
[13] - How you look at it is how it's perceived, change that!
As shift workers we have a highly negative perception of the world purely by the nature of our role.We think the whole world has gone crazyWe also think that anyone outside of our own circle are nuts?orAre they?In th...
[12] - Nightshift - Whats the best way to go into and come out of it?
Nightshift - What's the best way to go into and come out of it?Do you really struggle with going into and coming out of night shift?Does night shift leave you feeling totally out of whack with your body for days on end?Nap...
[11] - Grace Cowan - The Shift Working 24/7 Policewoman to Shift Work Coach
Grace CowanAs a female do you really struggle with shift work?If you do then you're really going to relate to this episode. My guest today, Grace Cowan, with a background working in the NHS and Mental Health joine...
[10] - Chronotypes, Social Jetlag, and its impact on Health
Chronotypes, Social Jetlag, and its impact on HealthDoes your teenager struggle to get up in the morning and sleeps all weekend?Does having a "sleep-in" bank sleep for you?Are you a "Morning Lark" or a "Night Owl?"Wha...
[9] - PCOS, Evidence-based strategies
PCOS - Evidence-based strategiesDo you suffer from PCOS?If you do then this podcast is for you.if you don't, then you'll get an espresso snapshot of what it is and then you can sympathise with the sufferers.PCOS af...
[8] - Protein, Why the hype?
Protein, Why the hype?When we think about protein one of the first visions that come to mind is of "Gym Bro's" walking around with Protein Shakers, right?However, protein is the most underrated food we consume as humans. &...
[7] - Coach Mark Carroll - How a Shift-Worker can optimise training for maximum benefit
COACH MARK CARROLLCoach Mark Carroll is extremely well known in the health and fitness industry.Coaching world champions to the stage proves incredible knowledge as a coach, but he has also coached people just like you.Ma...
[6] - Considerations for females performing shift work
Considerations for females performing shift work.In the famous words of Dr Tracy Sims "Women are not small men"In today's episode, I discussIs shift work more harder for females than it is for men?
[5] - How you breathe matters
"How you breathe matters"As shift workers, our body is already stressed by being out of sync with its circadian rhythm (Biological Clock)The way we breathe is a window into which state of our autonomic nervous sy...
[3] - Fatigue is a symptom so look at these causes first
Fatigue is a symptom so look at these causes firstAs shift workers, we are always fatigued. We blame it on "Shift work" but fatigue is a symptom of many things.In this episode, I discuss vital thing...
[4] - Angela Borges - No Prep Meal Prep
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy ...