A Healthy Shift
A Healthy Shift Podcast with Roger Sutherland
Welcome to A Healthy Shift, the podcast dedicated to helping shift workers and night shift workers take control of their health, wellbeing, and performance.
I’m Roger Sutherland, a veteran of over 40 years in shift work. I know firsthand the unique challenges that come with working irregular hours, long nights, and around-the-clock schedules. I combine my lived experience with the latest science to help shift workers and night shift workers not just get through the job—but truly thrive.
In each episode, you’ll learn practical, evidence-based strategies to improve your sleep, nutrition, movement, stress management, and overall health. Shift work and night shift don’t have to mean poor health, fatigue, and burnout. With the right knowledge and tools, you can live well and perform at your best.
If you’re working shifts or nights and want to feel better, sleep better, and take back control—this podcast is for you.
Episodes
290 episodes
[293] - Confirmation Bias - The Silent Divider
Confirmation bias is shaping our world in ways many don't realise, especially through social media algorithms designed to keep us scrolling and engaged with content that reinforces our existing beliefs.• Social media platforms track wha...
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Season 2
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Episode 239
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18:19
[292] - The Future of Shift Work - A Solution for leaders
Roger Sutherland addresses the critical need for shift worker education and support in 24-7 workplaces, introducing an innovative Shift Work Champions model that trains staff to become wellbeing leaders for their peers.• Shift work orga...
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Season 2
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Episode 238
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17:09
[291] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18-09-2025
Former police officer Roger Sutherland shares his journey from workplace trauma to healing through breathwork techniques. His four-decade career in law enforcement left him with anxiety and trust issues, but learning proper breathing patterns h...
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Season 2
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Episode 237
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40:55
[290] - My Advice to a Brand New Shift Worker
Shift work can slowly eat away at your health if you don't understand how to work with your body's natural circadian rhythm. Getting the fundamentals right from the start helps shift workers thrive instead of just survive.• Understandin...
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Season 2
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Episode 236
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18:18
[289] - The Mindset Shift Every Shift Worker Needs
Shift work doesn't have to control your life when you learn to focus only on what you can control. Roger Sutherland shares his transformative experience from 40 years in frontline policing and how the practice of "controlling the controllables"...
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Season 2
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Episode 235
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13:41
[288] - Why When You Eat Matters More Than What You Eat
Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and intermittent fasting can make a huge impact on your health, energy, and weight. In this episode, I break down why aligning meals with your ...
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Season 2
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Episode 234
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16:32
[287] - Chris Payten - Beyond Survival: The Science of Breathing for Shift Workers
Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift workers and first responders, sharing insights from Roger's recent breathwork facilitator training experience.• Breathwork is con...
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Season 2
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Episode 233
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1:22:33
[286] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04-09-2025
The manhunt for a cop killer enters its ninth day as veteran police officer Roger Sutherland discusses the devastating impact on police nationwide and the challenges of the ongoing search operation.• Impact on police officers across Aus...
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Season 2
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Episode 232
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40:37
[285] - When the Badge Hurts - Processing the Loss of Our Own
I address the profound impact of losing two police officers in the line of duty and how it affects the entire law enforcement community. As a 40-year veteran and father of a serving officer, I share personal reflections on processing grief with...
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Season 2
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Episode 231
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15:07
[284] - Cravings and Weight gain, try this
In this episode, I explain why eating high GI foods after 3pm can cause energy crashes, cravings, and weight gain—especially for shift workers. Our insulin sensitivity naturally declines later in the day, so making small, simple swaps to low GI...
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Season 2
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Episode 230
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11:08
[283] - Protect your melatonin like your life depends on it, because it does
In this episode, I explore why melatonin is much more than a “sleep hormone.” It’s a powerful antioxidant that protects your body from free radicals and even cancer—and as shift workers, many of us don’t realise how much late-night screen use i...
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Season 2
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Episode 229
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13:46
[282] - I've never spoken about this, until today
In this episode, I share a simple ritual I used for 35 years to separate work from home life as a shift worker.Like many of you, I often came home still feeling “on duty.” To change that, I carried a coin during every shift and left it i...
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Season 2
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Episode 228
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19:33
[281] - Your host on Radio 3AW - The Crisis Facing the Frontline - Talk Back Radio 21-08-2025
Former police officer Roger Sutherland sounds the alarm on the crisis facing frontline workers across Australia and worldwide. With 40 years of service behind him, he shares his concerns about burnout rates and the mass exodus of experienced pr...
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Season 2
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Episode 227
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40:31
[280] - The After-Shift Workout Dilemma, Friend or Foe?
Think hitting the gym after a night shift is a good idea? It might be doing more harm than good. In this episode, we explore why high-intensity workouts post-shift can disrupt your sleep, stress your system, and slow your recovery — even if you...
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Season 2
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Episode 226
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18:21
[279] - Breathe. Regulate. Transform.
In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma.I kn...
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Season 2
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Episode 225
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34:18
[278] - Night shift coming up, help!!
In this episode, I share a proven, practical strategy for managing night shifts in a way that protects your health and wellbeing. Night shift work doesn’t have to leave you feeling wrecked — with the right approach, you can transition into, thr...
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Season 2
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Episode 224
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21:19
[277] - The sleep trifecta - Alcohol, Nicotine and Caffeine
In this episode, I unpack how alcohol, nicotine and caffeine — the "sleep trifecta" — quietly disrupt sleep and recovery for shift workers. While these substances might feel helpful in the moment, they often do more harm than good, especially w...
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Season 2
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Episode 223
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21:50
[276] - You might be tired but
In this episode, I explore one of the most common challenges shift workers face—chronic fatigue. While irregular hours are often blamed, there are several overlooked factors that play a major role in how tired we feel. The good news is many of ...
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Season 2
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Episode 222
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24:19
[275] - Female Shift Workers Deserve Better—Here's How We Start
Shift work isn’t gender neutral, and women are paying the price.In this episode, I break down why female bodies struggle more with 24/7 rosters — and what can actually help.How circadian and menstrual cycles clashWhy...
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Season 2
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Episode 221
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16:05
[274] - Shift Worker's Secret Weapon - The 3 Supplements You Can't Afford to Miss
Shift work disrupts your body’s natural rhythms, increasing your risk of fatigue, poor sleep, and long-term health issues. In this episode, I outline three supplements that can help support your physical and mental performance as a 24/7 w...
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Season 2
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Episode 220
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20:29
[273] - Change this, it changes everything
In this episode of A Healthy Shift, I’m breaking down a common myth that’s keeping shift workers exhausted and frustrated: the idea that long sleep-ins on your days off help you recover.Spoiler alert — they don’t.I...
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Season 2
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Episode 219
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17:39
[272] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 24-07-2025
I'm back on Australia Overnight after a bit of a break — and this time, we’re diving deep into some uncomfortable truths about what’s really happening on our streets and inside our justice system.As a former frontline police off...
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Season 2
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Episode 218
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40:27
[271] - My Top 10 Must-Read Books
In this episode, I share my top 10 must-read books that have reshaped how I approach health, habits, sleep, and shift work. With nearly 40 years in law enforcement and coaching others through 24/7 schedules, I’ve seen what works—a...
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Season 2
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Episode 217
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26:16
[270] - New to Shift Work? - 8 survival tips
Shift work disrupts our natural circadian rhythms, but with the right strategies, we can protect our health and energy while finding better work-life balance. I share eight practical tips to help shift workers not just survive but thrive, based...
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Season 2
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Episode 216
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27:26
[269] - The secret to losing weight working shift work
Shift workers can absolutely lose weight despite the challenges of irregular schedules. I explains the science behind why night workers gain weight and offers a practical approach to sustainable fat loss that works with your body's natural rhyt...
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Season 2
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Episode 215
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26:22