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
[226] - The Night Shift Strategy That Took Tam from "Horrid" to "Thriving"
In this episode, we sit down with Tam Epshtein, a shift worker who shares her journey from "surviving" to thriving during night shifts. With the help of Roger, an experienced coach and owner of the podcast, Tam discovered how small but...
[225] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 20:02:2025
Struggling to balance shift work with personal life? In this episode, seasoned law enforcement officer Roger shares tips on maintaining mental well-being and energy amidst the demands of shift work. We discuss the importance of camarader...
[224] - The Power of a 30-Minute Walk for Shift Workers
Imagine transforming your health and vitality with just 30 minutes a day. Join me, Roger Sutherland, as I reveal the incredible benefits of a simple daily walk, especially for those of us navigating the challenges of shift work. As a certified ...
[223] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 06/02/2025
Ever wonder how to thrive while the world sleeps? Join us as Roger Sutherland, a seasoned law enforcement officer turned coach, shares insights into conquering the night shift lifestyle. Discover how blue light blocking glasses, like the innova...
[222] - The Power of Morning Light A Game Changer for Shift Workers
How can a simple change in your routine revolutionise your shift work life? Discover why morning light exposure could be the key to unlocking better energy levels, mood, and sleep quality, especially if you're a shift worker. Join me, Roger Sut...
[221] - Dr Olivia Walch - How we can get into a “Sleep Groove”
What if you could finally take control of shift work’s chaos while improving your health? Join Dr. Olivia Walsh, mathematician and founder of ArcaScope, as she introduces the ArcaShift app—designed to align your body clock with your work schedu...
[220] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 23/01/2025
Is the rise in youth crime a product of our current legal system's ineffectiveness, or are there deeper societal influences at play? We navigate the multifaceted issue of youth crime, particularly car theft and reckless behavior, probing the mo...
[219] - Could it be Compassion Fatigue?
Could the relentless pressures of caregiving be quietly eroding your well-being? Join me, Roger Sutherland, as we uncover the hidden impact of compassion fatigue on oncology nurses in Australia and its ripple effect on all caregivers. Drawing i...
[218] - Kate Morris - Calling You Out on Your BS
Join us for an inspiring conversation with Kate Morris, a certified nutritionist and business manager, who sheds light on the profound impact of lifestyle changes on long-term health and fitness. Kate shares her journey from being a clinical nu...
[217] - Maternal Shift Work - The Hidden Health Risks for Mothers and Babies
Unravel the critical ties between maternal shift work and the significant health challenges faced by mothers and their unborn children. As a certified nutritionist and veteran shift worker, I, Roger Sutherland, offer an eye-opening exploration ...
[216] - Dr. Ian Dunican PhD - Sleep and Shiftwork
Could the secrets of elite athletes unlock the potential of shift workers? Join us as we explore this intriguing question with Dr. Ian Dunican, a leading expert in sleep and performance. Dr. Dunican draws from his diverse experiences, including...
[215] - Navigating those Breakroom Treats
What if resisting the sugary temptations in your break room was as simple as changing your mindset? Discover the power of setting boundaries with confidence in this episode dedicated to equipping shift workers with the tools to fend off those p...
[214] - The Ultimate Sleep Environment - How to Sleep Better Even doing Shift Work
Can your bedroom be sabotaging your sleep? Join me, Roger Sutherland, as we uncover the hidden factors that might be stealing precious rest from shift workers worldwide. We'll explore why even nine hours in bed can leave you feeling exhausted a...
[213] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18/12/2024
After four decades in law enforcement, Roger Sutherland brings a wealth of experience to our conversation, guiding us through the fascinating entwining of music and memory. We kick things off by embracing nostalgia, celebrating the golden days ...
[212] - Blue Light may Not Stop You Falling Sleep, But.....
Unlock the secrets of sleep health with Roger Sutherland, as we demystify the complex ties between blue light exposure and melatonin production. Have you ever questioned whether that late-night screen time is sabotaging your rest? Roger promise...
[211] - Kaitlyn Menere - From Bad Girl to Bad A$$
Join me for a transformative conversation with Kaitlyn Menere, a holistic psychotherapist who shares her journey from a party-driven makeup artist lifestyle to a path of healing and wellness. Diagnosed with Crohn's disease in 2019, Kaitlyn reas...
[210] - Your host and Hailey Jamieson on Radio 3AW - Australia Overnight - Talk Back Radio 05/12/2024
Unlock the secrets to thriving as a shift worker in our engaging conversation with Roger Sutherland and Hayley Jamieson. Meet Roger, a veteran law enforcement officer turned shift work coach, and Hayley, an ICU nurse, as they reveal the unique ...
[209] - How AI Will Transform Shift Work Environments
Unlock the secrets to revolutionising shift work with AI and transform the way essential sectors operate. Join me, Roger Sutherland, as we challenge the traditional belief that AI cannot support roles like police officers, firefighters, and hea...
[208] - Step Into the Light - How Infrared Therapy Could Transform Shift Worker Health
What if you could turn back the clock, boost your energy, and improve your overall health with a simple, non-invasive therapy? Join me, Roger Sutherland, as I reveal the incredible potential of infrared light therapy on "A Healthy Shift." This ...
[207] - Understanding Your Autonomic Nervous System - A Key to Thriving in Shift Work
After years of wrestling with mental and physical turmoil during a demanding career with Victoria Police, I found a lifeline in understanding the autonomic nervous system. Discover how the delicate balance between the sympathetic and parasympat...
[206] - What Vitamins Minerals Work Well Together
Unlock the secrets of vitamin pairings that can transform your health, especially if you're a shift worker. Join me, Roger Sutherland, as I draw from my years as a shift worker and certified nutritionist to guide you through the strategic combi...
[205] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 21/11/2024
Journey back to 1974 as veteran law enforcement officer Roger Sutherland takes us on a nostalgic trip with his vivid memories of a David Cassidy concert at the iconic MCG. Explore the often overwhelming pressures of early stardom faced by young...
[204] - Understanding Melatonin and Its Role Beyond Sleep
Unlock the secret to mastering your circadian rhythm and revolutionise your approach to health with insights you never knew you needed! Join me, Roger Sutherland, as we embark on a journey to uncover the true power of melatonin beyond its reput...
[203] - Why Dehydration and Hunger Feel the Same – And What to Do About It
Could your late-night cravings really be a cry for water, not food? Join me, Roger Sutherland, as I unravel the mystery of why dehydration might be masquerading as hunger, especially for those of us navigating the unpredictable world of shift w...
[202] - Hydration for Better Sleep After a Night Shift
Can better hydration lead to a more restful sleep after a night shift? Discover the surprising impact of hydration on sleep quality with Roger Sutherland, a certified nutritionist and veteran law enforcement officer, in this episode of A Health...