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
[201] - Why Hydration Matters More for Shift Workers
Can you tell the difference between hunger and thirst? Many shift workers can't, and it's impacting their health and performance more than they realise. Join me, Roger Sutherland, as we unravel the surprising connection between dehydration, hun...
[200] - Mastering Your Circadian Rhythm The Power of Light Food Timing and Movement
Discover how you can take control of your body's internal clock and transform your shift work experience by mastering your circadian rhythm. I'll share insights into the underestimated power of light, the strategic timing of meals, and the impo...
[199] - Support your Circadian Rhythm to Dominate Shift Work
Unlock the secrets to thriving in a 24/7 work environment with insights from Roger Sutherland, a certified nutritionist and veteran shift worker. Ever wondered how you can keep your energy levels up while working odd hours? This episode promise...
[198] - The Importance of Regular Eating to Combat Cravings
What triggers those relentless cravings during your shift work, and how can you finally put a stop to them? Tune in as we uncover the biological chaos that ensues when your body goes hungry for too long, and what you can do to stabilize your en...
[197] - HELP! I Can't Stop These Cravings
Could understanding the biological drivers of your cravings be the key to a healthier shift-working lifestyle? Join me, Roger Sutherland, as we uncover the hidden triggers behind those late-night snack attacks, especially for those in high-pres...
[196] - Chris Foster-Ramsay - The Brunch chat that changed his life
Facing the pressures of success while battling personal struggles can feel insurmountable. Chris Foster-Ramsey, a finance and mortgage broker, bravely shares his transformative journey from grappling with mental health and body image issues to ...
[195] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 24/10/2024
Discover the essential strategies for thriving as a shift worker from the insights of Roger Sutherland, a veteran law enforcement officer and dedicated coach. Roger shares his tried-and-true methods for maintaining energy levels and balancing t...
[194] - Fueling Your Shift - The Power of Low GI Foods for Steady Energy
How can you not only survive but thrive as a shift worker grappling with erratic hours? Join me, Roger Sutherland, as we explore the transformative power of low glycemic index (GI) foods. Imagine maintaining steady energy levels and even improv...
[193] - Arcashift - The App for Shift Workers
Unlock the secrets to thriving as a shift worker with our latest episode featuring the innovative ArcaShift app by ArcaScope. We're bringing you an exclusive look at how this revolutionary tool can transform your chaotic schedule into a well-oi...
[192] - Coaching Shift Workers One2One - Thriving Not Just Surviving
Ever felt like shift work is a never-ending battle against your own body? Join me, Roger Sutherland, as I unravel the secrets to not just surviving but thriving in the demanding world of shift work. With four decades of personal experience and ...
[191] - Code One - Building Resilience - Thriving as a First Responder in Tough Times
Discover the vibrant world behind the badge with our inspiring guest, Code One, a dedicated police officer who champions positivity in the chaotic realm of emergency services. Through his uplifting social media presence, Code One aims to counte...
[190] - Health Impacts of Shift Work – The Need for Action and Simple Strategies
Can shift work be hazardous to your health? Join Roger Sutherland as he unpacks the serious physical and mental tolls of working irregular hours. From battling metabolic disorders, type 2 diabetes, and cardiovascular disease to coping with depr...
[189] - The Power of Daylight - How Every Colour of Light Benefits Your Health
Imagine transforming your shift work experience by simply harnessing the power of natural daylight. In this episode of "A Healthy Shift," Roger Sutherland reveals how daylight's different colors can become your secret weapon for maintaining opt...
[188] - LISS Training - All the Benefits for the Shift Worker
What if you could enhance your cognitive function and metabolic health without feeling exhausted? Discover how Low-Intensity Steady-State (LISS) training, or Zone 2 cardio, can transform your life, especially if you are navigating the demanding...
[187] - Erica Lumb - How does a plant eater get sufficient protein
Unlock the secrets to thriving on a plant-based diet while managing the unique demands of shift work with insights from Erica Lum, a triathlete and emergency nurse. Erica sheds light on how to meet your protein and micronutrient needs as a vega...
[186] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 25/09/2024
Can shift work really disrupt your life, or can it be managed effectively? In this must-listen episode, we promise to uncover the secrets to balancing your sleep and circadian rhythms amidst the demands of shift work. From minimising blue light...
[185] - Polite Hunger vs Rude Hunger - Understanding Your Body’s Signals
Ready to conquer hunger and make better food choices during your irregular work hours? Discover the transformative power of recognizing "polite hunger" versus "rude hunger" in this eye-opening episode of A Healthy Shift with Roger Sutherland. L...
[184] - Get Your "Light Diet" Right, and Thrive
Discover how you can revolutionize your health and productivity by mastering the "light diet" in our latest episode. Join Roger Sutherland as he explores the science behind light and its pivotal role in regulating our circadian rhythm, specific...
[183] - When You Eat Matters for a Shift Workers’ Health
Is calorie deficit really the only factor in weight loss? Think again. Join Roger Sutherland, a seasoned shift worker with over four decades of experience, as he uncovers the crucial role of food timing in maintaining health and well-being. Thi...
[182] - Jack Hallows - 3 Days Training a Week. Is it enough?
Unlock the secrets to integrating sleep, recovery, and nutrition into a winning training routine, especially if you're juggling a demanding shift work schedule. Join us as Roger Sutherland, a certified nutritionist and seasoned shift worker, si...
[181] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 12/09/2024
How do continuous protests in Melbourne strain Victoria Police and their resources? Join us as we uncover the grueling conditions officers face, from being stationed far from home to enduring long shifts with minimal sustenance. We highlight th...
[180] - The Cognitive Benefits of Creatine for Shift Workers
Can creatine be the secret weapon for staying alert and focused during those grueling night shifts? Join me, Roger Sutherland, a certified nutritionist and veteran law enforcement officer with nearly four decades of shift work under my belt, as...
[179] - What is the Best Sleep Aid for Shift Workers?
Can you really rely on sleep medications to solve your shift work sleep woes? Join me, Roger Sutherland, in this episode of A Healthy Shift as we shatter the myths surrounding conventional sleep aids and uncover why they might be doing more har...
[178] - If this hurts, I'm talking to you
Imagine being able to transform your habits and pave the way to the future you’ve always dreamed of. In today's episode of A Healthy Shift, I'm your host, Roger Sutherland, and we're challenging the status quo for shift workers everywhere. No m...
[177] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 29/08/2024
What if the bonds you formed decades ago could withstand the test of time and evolve with the changing landscape of your profession? Join us as we sit down with Roger, a retired officer from Victoria Police, who reflects on an emotional reunion...