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Artwork for A Healthy Shift
Shift Work
Nutrition
Resistance Training
Mental Health
Circadian Rhythm
Body Positivity
Alcohol
Sleep Disorders
Weight Neutral Approach
Intuitive Eating
Health
Mental Health Benefits Of Exercise
Hydration
Carbohydrates
Aesthetics In Training
Night Eating
Meal Planning
Stress Management
Cardio
Wellness

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 comb... more

PublishesTwice weeklyEpisodes300Founded4 years ago
Number of ListenersCategories
Self-ImprovementHealth & FitnessNutritionEducation

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Artwork for A Healthy Shift

Latest Episodes

Text me what you thought of the show 😊

PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on PMS and nutrition, explain how a single daily fo... more

Text me what you thought of the show 😊

Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach that not only helps you feel calmer but also clea... more

YouTube

Text me what you thought of the show 😊

We talk about service, leadership, and what thanks means after forty years in uniform, then dive into the hidden lever of performance—sleep—and how shift workers can use light, timing, and routine to reclaim e... more

YouTube

Text me what you thought of the show 😊

Great leadership in shift work goes beyond managing rosters—it’s about recognising the human signals behind fatigue, stress, and performance. In this episode, I outline a clear model built around the Three Ps—... more

YouTube

Key Facts

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Recent Guests

Alana Russell
Counselor for police or first responding families and social worker.
Episode: [294] - Alana Russell - From Chaos to Connection, Regulating Your First Responder Relationship
Chris Payten
Founder and head trainer at Infinity Training & Coaching, specializing in breathwork.
Infinity Training & Coaching
Episode: [287] - Chris Payten - Beyond Survival: The Science of Breathing for Shift Workers
Chloe Spring
Former emergency nurse turned entrepreneur with a background in holistic health and evidence-based coaching.
Episode: [253] - Chloe Spring - It All Falls Apart If Management Don't Support It
Dr. Olivia Walch
Expert in circadian rhythms and sleep science, author of Sleep Groove
Arcoscope
Episode: [250] - Radio 3AW - Australia Overnight - Special Guest Dr OIivia Walch - 15-05-2025
Matt Newlands
Former police officer and co-founder of Frontline Mental Health
Frontline Mental Health
Episode: [249] - Matt Newlands - Checking in on your mates, but what are we looking for?
Dr. Charlotte Gupta
Researcher focused on optimizing health behaviors for shift workers
University of Queensland
Episode: [244] - Dr Charlotte Gupta - Factors influencing the eating behaviour of shiftworkers
Deborah Green
Former 911 dispatcher with personal experience of PTSD and a mental health advocate
Episode: [237] - Behind the Mic: The Untold Story of 911 Dispatchers with Deborah Green
Sophie Ballantyne
Former nurse turned holistic health coach
Episode: [228] - Sophie Ballantyne - How did a 24/7 Shift Worker turn it all around?
Tam Epshtein
Full-time shift worker in emergency services and an online fitness coach.
Episode: [226] - The Night Shift Strategy That Took Tam from "Horrid" to "Thriving"

Host

Roger Sutherland
Host and founder of A Healthy Shift, Roger combines over 40 years of experience in shift work with health and nutrition expertise to guide listeners.

Reviews

5.0 out of 5 stars from 323 ratings
  • Change my working life

    I’ve been following Roger for about 18 months now. I did his first challenge and now part of the shift workers collective. I get so much out of these podcasts to make myself a better and healthier shift worker. And his methods work. If it wasn’t for these podcasts, I’d be rolled up in bed sleeping and letting life roll by why everyone else enjoys themselves and builds relationships.

    Apple Podcasts
    5
    Deb_B74
    Australia4 months ago
  • Brilliant!

    A big thank you to Roger! I’m not a shift worker, but my job requires constant travel, inconsistent days and a long commute, and I have found this podcast incredibly valuable. Every strategy is applicable, regardless of what hours you work! My habits and routines have changed for the better, and it’s been very impactful to my life. I recommend this podcast to anyone wanting to improve their health, energy, sleep, and overall life!

    Apple Podcasts
    5
    Rhi Jayde
    Australia8 months ago
  • A game changer!

    Rog and his expertise are an absolute game changer. Truly passionate about helping shift workers with the very latest research. Always a great listen. I’ve told all my friends to get on board!

    Apple Podcasts
    5
    Izzy_Zi
    Australia10 months ago
  • Love this - finally a focused podcast for nightshifters!!!!

    Roger does a great job trying to help us. This podcast is truly excellent - and as far as I can figure out, it is the only podcast focused on shift work. Very targeted and therefore so fantastic!

    I appreciate the emphasis on night shift specifically - as this is a huge challenge beyond any other type of shift, work. Thank you, Roger, for all you do for this community of first responders, etc.

    Apple Podcasts
    5
    cranberry33
    United Statesa year ago
  • Fantastic

    A really useful podcast in learning how to look after myself while working shifts. Highly recommend

    Apple Podcasts
    5
    jonjce1301
    United Kingdoma year ago

Listeners Say

Key themes from listener reviews, highlighting what works and what could be improved about the show.

Many have expressed gratitude for the host's personal experience and knowledge, which provide credibility and reassurance in navigating health issues occasional to shift work.
Listeners appreciate the practical and actionable advice tailored specifically for shift workers, noting that the strategies shared are effective and relevant to their unique challenges.
Several reviews commend the emphasis on actionable steps over theoretical discussions, making the content accessible and applicable.
The podcast has been highlighted as particularly valuable for those in emergency services, with multiple reviews noting its focus on mental and physical wellbeing specific to the nature of their jobs.
The positive reception underscores the engaging and motivating style of the host, who resonates well with listeners seeking to improve their lives amidst the demands of shift work.

Chart Rankings

How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.

Talking Points

Recent interactions between the hosts and their guests.

[300] - The 24-7 Leader - How to Support Your Team
Q: As a leader, what are the key things to look for to support my shift working team?
Look for performance indicators like cognitive deficits, presence red flags such as unplanned leave spikes, and persona signs like emotional changes among team members.
[296] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02-10-2025
Q: Do police never phone ahead to other police stations to set up a roadblock?
It's against departmental instructions to use roadblocks for safety reasons.
[296] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02-10-2025
Q: How would you like to be a police officer in Australia at the moment?
It's incredibly challenging due to rising crime rates and frustrations with the legal system.
[294] - Alana Russell - From Chaos to Connection, Regulating Your First Responder Relationship
Q: What are some practical strategies for maintaining a strong connection?
Utilizing flexibility for family time and acknowledging the challenges both partners face while fostering open communication can significantly strengthen relationships.
[294] - Alana Russell - From Chaos to Connection, Regulating Your First Responder Relationship
Q: How does your experience as both a police social worker and a trauma therapist inform your work with shift workers?
The way to communicate and connect with partners in shift work relationships needs to be tailored because ordinary relationship advice doesn't often consider the unique stressors that first responder families face.

Audience Metrics

Listeners, social reach, demographics and more for this podcast.

Listeners per Episode
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Frequently Asked Questions About A Healthy Shift

What is A Healthy Shift about and what kind of topics does it cover?

This podcast provides valuable guidance focused on the health and well-being of shift workers and those facing irregular hours. It is led by a host with over 40 years of personal and professional experience in shift work, emphasizing practical, evidence-based strategies that are designed to enhance listeners' sleep quality, nutrition, stress management, and overall health. Each episode addresses common challenges encountered by shift workers, and offers insights on how to thrive rather than merely survive in demanding work schedules. Notably, the podcast specializes in the unique needs of night shift workers, providing a much-needed resource in this area.

Where can I find podcast stats for A Healthy Shift?

Rephonic provides a wide range of podcast stats for A Healthy Shift. We scanned the web and collated all of the information that we could find in our comprehensive podcast database. See how many people listen to A Healthy Shift and access YouTube viewership numbers, download stats, audience demographics, chart rankings, ratings, reviews and more.

How many listeners does A Healthy Shift get?

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What are the audience demographics for A Healthy Shift?

Rephonic provides comprehensive predictive audience data for A Healthy Shift, including gender skew, age, country, political leaning, income, professions, education level, and interests. You can access these listener demographics by upgrading your account.

How many subscribers and views does A Healthy Shift have?

To see how many followers or subscribers A Healthy Shift has on Spotify and other platforms such as Castbox and Podcast Addict, simply upgrade your account. You'll also find viewership figures for their YouTube channel if they have one.

Which podcasts are similar to A Healthy Shift?

These podcasts share a similar audience with A Healthy Shift:

1. money money money
2. The Imperfects
3. Feel Better, Live More with Dr Rangan Chatterjee
4. The Mel Robbins Podcast
5. She's On The Money

How many episodes of A Healthy Shift are there?

A Healthy Shift launched 4 years ago and published 300 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.

How do I contact A Healthy Shift?

Our systems regularly scour the web to find email addresses and social media links for this podcast. We scanned the web and collated all of the contact information that we could find in our podcast database. But in the unlikely event that you can't find what you're looking for, our concierge service lets you request our research team to source better contacts for you.

Where can I see ratings and reviews for A Healthy Shift?

Rephonic pulls ratings and reviews for A Healthy Shift from multiple sources, including Spotify, Apple Podcasts, Castbox, and Podcast Addict.

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How do I access podcast episode transcripts for A Healthy Shift?

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What guests have appeared on A Healthy Shift?

Recent guests on A Healthy Shift include:

1. Alana Russell
2. Chris Payten
3. Chloe Spring
4. Dr. Olivia Walch
5. Matt Newlands
6. Dr. Charlotte Gupta
7. Deborah Green
8. Sophie Ballantyne

To view more recent guests and their details, simply upgrade your Rephonic account. You'll also get access to a typical guest profile to help you decide if the show is worth pitching.

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