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PODCAST

A Healthy Shift | The Shift Work Podcast

Roger Sutherland | Founder, A Healthy Shift | Night Shift & Sleep Specialist | Shift Work Educator

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

health & fitness nutrition

All Episodes

15:53

[416] - Part 2 - You Gave Them a Roster, But Did You...

A Healthy Shift | The Shift Work Podcast ·

2026/10/01

Text me what you thought of the show 😊 We’re very good at teaching people how to do their job. But are we teaching them how to manage their life around when we’re asking them to do that job? In this episode, I explore what I believe is one of the biggest capability gaps inside 24/7 organisations: we give people a roster, train them in policies, procedures, systems and safety, and then largely leave them to work out the biological demands of shift work for themselves. I spent more than 40

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34:41

[415]- Your host on Radio 3AW - Talk Back Radio...

A Healthy Shift | The Shift Work Podcast ·

2026/09/27

Text me what you thought of the show 😊 This morning I joined Tony McManus on Australia Overnight for a conversation that went somewhere I think we need to go more often. What is shift work like for the people waiting at home? The conversation started with a powerful email from the wife of a retired police officer who had worked shifts for more than 42.5 years. She spoke about lying awake waiting to hear his car pull into the driveway, the impact his shifts had on their daughter, and how some

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18:13

[414] - Part 1 - The Hidden Cost of NOT Educating...

A Healthy Shift | The Shift Work Podcast ·

2026/09/27

Text me what you thought of the show 😊 What does it cost an organisation to educate its shift-working workforce? That's an easy number to see. It appears on a proposal, gets allocated to a budget and requires someone to approve it. But there's another number that's much harder to see: what does it cost NOT to educate your shift workers? In this episode, I explore the hidden organisational cost of leaving employees to navigate the biological demands of shift work largely through trial and

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12:23

[413] - Can You Actually Adapt to Night Shift?

A Healthy Shift | The Shift Work Podcast ·

2026/09/24

Text me what you thought of the show 😊 Can You Actually Adapt to Night Shift? “I’ve been doing night shift for years. My body is used to it.” But does feeling comfortable working nights mean your biology has actually adapted? In this episode, I explore the important difference between becoming experienced at working night shift and true circadian adaptation. He explains why our internal body clock doesn’t automatically adjust to a roster, why daylight and days off can make complete

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14:59

[413] - The First Day Off After Night Shift — What...

A Healthy Shift | The Shift Work Podcast ·

2026/09/20

Text me what you thought of the show 😊 The First Day Off After Night Shift — What Should You Actually Do? You’ve finished your final night shift and now you need to transition back to days. So, what’s the best way to approach that first day off? In this episode, I explain why the sleep after your final night shift may need to serve a different purpose from the sleep between consecutive nights. He explores recovery sleep, daylight, movement and meal timing, and how each can help support the

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19:51

[412] - Nobody Taught You How to Work Shifts — And...

A Healthy Shift | The Shift Work Podcast ·

2026/09/17

Text me what you thought of the show 😊 Nobody Taught You How to Work Shifts — And That’s the Problem Shift workers are trained to do their jobs, but how many are actually taught how to work shifts? In this episode, I explore one of the biggest gaps in 24/7 workplaces: understanding the biological reality of working when the body expects to sleep and trying to recover when the rest of the world is awake. Drawing on more than 40 years of frontline shift work, I discuss why generic health

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28:18

[410] - Eating Jet Lag: What Changing Meal Times...

A Healthy Shift | The Shift Work Podcast ·

2026/09/13

Text me what you thought of the show 😊 Night shift doesn’t only disrupt when you sleep. It can completely change when you eat. One day you’re eating dinner at six in the evening. The next, you’re having a main meal at two in the morning, eating breakfast after work and then trying to return to daytime meals on your days off. Researchers call this “eating jet lag”: the difference between the timing of your eating window on workdays and days off. In this episode, I examine a new study

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20:29

[409] - Is Night Shift Bad for Your Health?

A Healthy Shift | The Shift Work Podcast ·

2026/09/10

Text me what you thought of the show 😊 Is night shift bad for your health? The research linking night shift work with circadian disruption, poor sleep, metabolic dysfunction and increased long-term health risks gives us good reason to take the question seriously. But there’s an important part of the night shift conversation that often gets missed. In this episode of A Healthy Shift, I look at two issues every night shift worker should understand. First, feeling good on permanent night shift

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22:35

[408] - You Don't Have to Feel Stressed to Be Stressed

A Healthy Shift | The Shift Work Podcast ·

2026/09/06

Text me what you thought of the show 😊 What if some of the biggest stressors in your life don’t actually feel like stress? For shift workers, stress isn’t only a difficult boss, a busy shift, financial pressure or feeling overwhelmed. Your body can be dealing with physiological stress even when you feel perfectly fine. In this episode of A Healthy Shift, I look at the stress we often don’t recognise. Working through the biological night. Circadian misalignment. Artificial light at night.

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16:23

[407] - Stop Replacing Shift Workers. Start Asking...

A Healthy Shift | The Shift Work Podcast ·

2026/09/03

Text me what you thought of the show 😊 Stop Replacing Shift Workers. Start Asking Why They're Leaving. If your organisation is constantly recruiting shift workers to replace the people who are leaving, there may be another question worth asking: Why are they leaving in the first place? Staff turnover in 24/7 workplaces can have many causes, including leadership, pay, career opportunities, workload, workplace culture and personal circumstances. But there is another factor leaders should

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40:17

[406]- Your host on Radio 3AW (w/special guest Antony...

A Healthy Shift | The Shift Work Podcast ·

2026/08/30

Text me what you thought of the show 😊 I join Tony McManus on 3AW’s Australia Overnight for a lively conversation about the “pub test,” government spending, Victoria’s debt and the pressure facing police, nurses, paramedics and teachers. We also bring the conversation back to shift work health, including a practical overnight food option that can provide protein without a heavy meal. Then we speak with Antony from Runway Pickleball about why pickleball is growing so quickly in

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16:19

[405] - What If Your Shift Work Expert Was Already on...

A Healthy Shift | The Shift Work Podcast ·

2026/08/30

Text me what you thought of the show 😊 What If Your Shift Work Expert Was Already on Shift? Who does a shift worker turn to at 2am when they're exhausted, struggling with night shift and wondering how much longer they can keep doing it? Usually, it's the person working beside them. That conversation might contain years of experience. But it can also contain outdated advice, workplace myths or the familiar response: "That's night shift. You'll get used to it." What if that conversation could

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16:05

[404] - Your Shift Workers Don't Need More...

A Healthy Shift | The Shift Work Podcast ·

2026/08/27

Text me what you thought of the show 😊 Your Shift Workers Don't Need More Motivation. They Need Understanding. Are your shift workers really unmotivated, or have they simply never been taught how to work shifts properly? Many 24/7 organisations invest in employee wellbeing, fatigue management and health education, yet still struggle with chronic fatigue, unplanned leave, poor morale and staff turnover. The problem may not be motivation. In this episode of A Healthy Shift, I challenge the

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14:23

[403] - Why One-Off Shift Work Training Isn't Enough...

A Healthy Shift | The Shift Work Podcast ·

2026/08/23

Text me what you thought of the show 😊 Why One-Off Shift Work Training Isn't Enough for 24/7 Workforces What happens after your workplace shift work training ends? A seminar can create awareness. It can give shift workers those important lightbulb moments where they finally understand why they struggle with sleep, fatigue, nutrition, recovery and life around a 24/7 roster. But what happens three weeks later? Three months later? Or when a new employee starts six months later? In this episode

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25:15

[402] - Creatine for Night Shift Workers: Could It...

A Healthy Shift | The Shift Work Podcast ·

2026/08/20

Text me what you thought of the show 😊 Creatine for Night Shift Workers: Could It Help When You’re Sleep Deprived? Could creatine monohydrate help night-shift workers maintain cognitive performance when they’re tired and sleep-deprived? Creatine is best known for its role in strength, muscle and exercise performance. But a growing area of research is examining something very different: creatine, the brain, and sleep deprivation. And this could have implications for people who work through

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35:14

[401]- Your host on Radio 3AW - Talk Back Radio...

A Healthy Shift | The Shift Work Podcast ·

2026/08/17

Text me what you thought of the show 😊 Night Shift Health: Blood Tests, Nutrition, Creatine & the Best Diet for Shift Workers What should shift workers be doing to protect their health when working nights, rotating rosters and irregular hours? In this episode of A Healthy Shift | Shift Work Podcast, I join Tony McManus on 3AW Australia Overnight to answer real questions from people working around the clock. I explain why regular health checks and blood tests are worth discussing with

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24:56

[400] - You'll Get Used to It..... The Biggest Myth...

A Healthy Shift | The Shift Work Podcast ·

2026/08/16

Text me what you thought of the show 😊 If you've worked shifts for any length of time, you've probably heard someone say: "Don't worry... you'll get used to it." I'm about to explain why this is the biggest myth in shift work. In this episode, I explore why your body never truly "gets used" to night shift and explain the difference between simply surviving your roster and genuinely thriving. Drawing on over 40 years of frontline 24/7 shift work with Victoria Police, combined with years of

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15:12

[399] - If We Know What's Healthy... Why Do Shift...

A Healthy Shift | The Shift Work Podcast ·

2026/08/13

Text me what you thought of the show 😊 Most shift workers already know they should sleep more, eat better, move more and look after themselves. So why is it still so difficult? In this episode I explore the gap between knowledge and action, why motivation isn't the answer, and why building habits that fit your roster is far more important than chasing perfection. If you've ever felt frustrated because you know what to do but just can't seem to make it stick, this episode is for you.

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14:09

[398] - The Four Biological Signals Every Shift...

A Healthy Shift | The Shift Work Podcast ·

2026/08/09

Text me what you thought of the show 😊 Most shift workers think better health comes from finding the perfect diet or the perfect sleep routine. But your body doesn't work that way. It responds to biological signals. In this episode I explain the four most important signals that influence sleep, energy, metabolism and recovery, and why improving them is often simpler than people think. If you've ever felt overwhelmed by conflicting health advice, this episode will help you focus on what

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11:29

[397] - Your Body Isn't Working Against You... It's...

A Healthy Shift | The Shift Work Podcast ·

2026/08/06

Text me what you thought of the show 😊 Have you ever wondered why staying awake all night feels so much harder than staying awake during the day? It's not because you're weak. It's not because you're getting older. And it's not because your body is broken. Your body is doing exactly what it evolved to do. In this episode, I explain why your biology is actually trying to protect you, and why understanding this changes everything. Support the show ---------------------------- Roger

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413 results

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