A Healthy Shift
Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
Publishing Details
About This Podcast
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, well-being, 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.
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Recent Episodes
S2E297 [351] - Your host on Radio 3AW - Talk Back Radio 02-03-2026
Text me what you thought of the show 😊An edited version of my segment on 3AW Melbourne, Australia Overnight.Talking shift work and anything else that comes up along the way.We push past fear talk and…
S2E296 [350] - You Can Miss The Job And Still Be Right To Leave
Text me what you thought of the show 😊In this episode I explore the bittersweet reality of leaving policing and other frontline roles, sharing lived experience and practical ways to reclaim health,…
S2E295 [349] - You Don’t Have a Sleep Problem You Have a Shutdown Problem
Text me what you thought of the show 😊We unpack why most shift workers don’t have a sleep problem, they have a shutdown problem, and how a four‑minute S.L.E.E.P. routine creates a reliable off‑ramp…
S2E294 [348] - Guest Appearance on 3AW Melbourne "Nights" with Karalee Katsambanis - 20-02-2026
Text me what you thought of the show 😊We share a simple way to fix chaotic sleep in a 24/7 life, led by coach and former police veteran Roger Sutherland. Hot showers, light exposure, breathwork, and…
S2E293 [347] - Six Books That Changed How I Think About Health, Sleep and Shift Work
Text me what you thought of the show 😊I share six essential books that help shift workers cut through diet myths, understand circadian biology, tame artificial light, refine sleep timing, and…
S2E292 [346] - Your host on Radio 3AW - NEW TIME - Talk Back Radio 16-02-2026
Text me what you thought of the show 😊An edited version of my segment on 3AW Melbourne, Australia Overnight.Talking shift work and anything else that comes up along the way.We move from public trust…
S2E291 [345] - Why Your Pre-Workout Is A Waste of Money
Text me what you thought of the show 😊We break down why most pre-workout powders are expensive caffeine with underdosed extras, then lay out a simple, research-backed routine that suits shift work…
S2E290 [344] - The Danger of Accepting a New Normal
Text me what you thought of the show 😊We shine a light on the quiet creep of dysfunction in shift work and how easily poor sleep, stress, and compassion fatigue become the “new normal.” We share…
S2E289 [343] - When Symbols Matter More Than Your People
Text me what you thought of the show 😊I examine how performative activism, DEI optics, and the exclusion of police from community spaces erode trust while frontline workers carry the load. The focus…
S2E288 [342] - Part 3 - When Discipline Replaces Leadership
Text me what you thought of the show 😊We confront how discipline gets misused as a management shortcut across police, nursing, paramedicine and the military, and why that destroys trust on the floor.…
S2E287 [341] - Your host on Radio 3AW - NEW TIME - Talk Back Radio 2-02-2026
Text me what you thought of the show 😊We dig into how breath shapes stress and sleep, why weekend late nights wreck Monday, and how to reset your body clock with light and routine. Roger shares how…
S2E286 [340] - The Pause That Changes Arguments, Eating and Stress
Text me what you thought of the show 😊Stress shuts down the thinking part of the brain and pushes us into automatic reactions. In this episode, I explain how nasal breathing helps bring the…
S2E285 [339] - The Fitness Industry Is Failing Shift Workers — Here's How
Text me what you thought of the show 😊Most fitness plans are designed for people with stable schedules, not rotating rosters. In this episode, I explain why one-size-fits-all programs collapse for…
S2E284 [338] - Shift Work, Stubborn Weight, and What Actually Works
Text me what you thought of the show 😊Night shift weight gain is not about discipline. It is biology. In this episode, I explain how circadian disruption affects metabolism, why insulin resistance…
S2E283 [337] - I've got a challenge for you...
Text me what you thought of the show 😊Feeling better on shift does not start with strict diets or perfect routines. It starts with habits that actually fit real shift work life. In this episode, I…
S2E282 [336] - Your host on Radio 3AW - Talk Back Radio 22-01-2026
Text me what you thought of the show 😊We explore FIFO life through real rosters, heat, and health, then pivot to policing priorities, youth crime, and whether small rules can shift big behaviours.…
S2E281 [335] - Part 2 - What Happens to Police Officers After the Job Stops Caring
Text me what you thought of the show 😊There is a persistent myth that officers leave because they cannot cope. In this episode, I challenge that belief and explain why it is culture, not character,…
S2E280 [334] - Part 1 -The Cost of Silence in Policing How Speaking Up Ends Careers
Text me what you thought of the show 😊Silence in the workplace is often mistaken for professionalism or resilience, but in my experience, it’s one of the biggest drivers of burnout, resignations, and…
S2E279 [333] - If You Work 2 Days 2 Nights 4 Off — This is for you
Text me what you thought of the show 😊We break down how to live inside a two days, two nights, four off roster so you feel human again. I share a practical plan for swing days, night shifts, and the…
S2E278 [332] - Why Daytime Sleep Never Works And How to Fix It
Text me what you thought of the show 😊We unpack why day sleep so often fails for shift workers and how to align rest with biology instead of willpower. Practical rules cover darkness, cooling,…
Frequently Asked Questions
A Healthy Shift has published 348 episodes since April 2022, covering topics in Education, Health & Fitness.
A Healthy Shift is currently highly active with new episodes every few days. Average episode length is 28m.
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