A Healthy Shift
Episodes
[380] - Should I be getting daylight after nightshift
24 May 2026
Contributed by Lukas
Text me what you thought of the show 😊The hardest part of night shift might not be the shift itself—it’s the sunrise on the drive home.A lot of...
[379] - 7 days is all it will take, simple
17 May 2026
Contributed by Lukas
Text me what you thought of the show 😊Shift work can leave you feeling flat, wired, hungry, and foggy, even when you’re trying to do everything r...
[378] - The Human Behind the Mask
14 May 2026
Contributed by Lukas
Text me what you thought of the show 😊Some people can look calm, capable, and completely in control on shift… while quietly falling apart underne...
[377]- Your host Guesting on Radio 4BC - Talk Back Radio 11-05-2026
11 May 2026
Contributed by Lukas
Text me what you thought of the show 😊Monday mornings can feel brutal, even when you don’t hate your job. In this episode, we break down why “M...
[376]- Your host on Radio 3AW - Talk Back Radio 11-05-2026
11 May 2026
Contributed by Lukas
Text me what you thought of the show 😊Night shift can feel like you’re doing everything right and still getting hit with cravings, brain fog, poo...
[375] - I agree with you, your hormones are broken.
10 May 2026
Contributed by Lukas
Text me what you thought of the show 😊Shift work can make it feel like your body is working against you. You’re exhausted no matter how much you ...
[374] - If you work nights - You'll learn from this
07 May 2026
Contributed by Lukas
Text me what you thought of the show 😊Night shift takes a real toll, but it doesn’t have to control your energy, sleep, or recovery. In this epis...
[373] - The One and Done Solution for Shift Workers
03 May 2026
Contributed by Lukas
Text me what you thought of the show 😊Shift work gets brushed off as “part of the job”… but no one actually teaches you how to handle it.So m...
[372] - Steve Jennings - Creatine, What is it with this hugely popular white powder
30 Apr 2026
Contributed by Lukas
Text me what you thought of the show 😊If you work nights and your brain feels like it’s running on fumes, the usual answer is more coffee, more e...
[371]- Your host on Radio 3AW - Talk Back Radio 17-04-2026
27 Apr 2026
Contributed by Lukas
Text me what you thought of the show 😊We get blunt about the real cost of shift work and why “just toughen up” is the wrong lens for fatigue, h...
[370] - It's not Jet Lag....It's this
26 Apr 2026
Contributed by Lukas
Text me what you thought of the show 😊Why do you feel better on holiday, even with jet lag?Because your habits naturally sync your body clock to th...
[369] - You Might Look Fine…But This May Be Quietly Killing Shift Workers
23 Apr 2026
Contributed by Lukas
Text me what you thought of the show 😊You can look fit on the outside and still carry dangerous visceral fat—driving inflammation, insulin resist...
[368] - You’re Not Broken… You're Missing This Signal
19 Apr 2026
Contributed by Lukas
Text me what you thought of the show 😊Sunlight isn’t optional, it’s your body’s control system.For shift workers, light can either fix your s...
[367] - Save Money - Do This For Free
16 Apr 2026
Contributed by Lukas
Text me what you thought of the show 😊Are supplements actually helping… or just wasting your money?Shift work destroys sleep, energy, and metabol...
[366]- Your host on Radio 3AW - Talk Back Radio 13-04-2026
14 Apr 2026
Contributed by Lukas
Text me what you thought of the show 😊We get real about the hardest hours of night shift and why your body feels colder, slower, and foggier when t...
[365] - What Are You Accepting As Your New Normal?
12 Apr 2026
Contributed by Lukas
Text me what you thought of the show 😊Today I'm asking a blunt question: what are you accepting as your new normal, and is it quietly dragging...
[364] - The Silent Health Risk Every Shift Worker Needs to Know About
09 Apr 2026
Contributed by Lukas
Text me what you thought of the show 😊Shift work can leave you looking fine while metabolic syndrome builds quietly underneath. In this episode, we...
[363] - Meal Prep for Shift Workers - The Simple System That Actually Works
05 Apr 2026
Contributed by Lukas
Text me what you thought of the show 😊Meal prep sounds simple until you’re dealing with rotating shifts, fatigue, overtime, and missed breaks.Thi...
[362] - Caffeine and Shift Work
02 Apr 2026
Contributed by Lukas
Text me what you thought of the show 😊Caffeine can feel like energy for shift workers but in reality, it’s mostly masking fatigue.In this episode...
[361]- Your host on Radio 3AW - Talk Back Radio 30-03-2026
29 Mar 2026
Contributed by Lukas
Text me what you thought of the show 😊We talk with Roger Sutherland about what crushing debt, poor spending choices and shaky trust in leadership f...
[360] - You’re Not Fine. You’re Distracted
29 Mar 2026
Contributed by Lukas
Text me what you thought of the show 😊"Lifing" teaches us "keep moving, keep coping, and keep distracting" ourselves until the ...
[359] - What If We Made Mental Health Check-Ins Mandatory?
26 Mar 2026
Contributed by Lukas
Text me what you thought of the show 😊Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and W...
[358] - How I Stopped Drinking Without Losing My Social Life
22 Mar 2026
Contributed by Lukas
Text me what you thought of the show 😊Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and W...
[357] - Sober Curious The Question Most Shift Workers Avoid
19 Mar 2026
Contributed by Lukas
Text me what you thought of the show 😊Shift work can make alcohol feel like the easiest “off switch” but your biology doesn’t agree.In this...
[356] - Your host on Radio 3AW - Talk Back Radio 16-03-2026
15 Mar 2026
Contributed by Lukas
Text me what you thought of the show 😊We dig into why Monday mornings feel so rough, and why the answer sits in your circadian rhythm rather than w...
[355] - Blue light does not inhibit you going to sleep, there I said it...
15 Mar 2026
Contributed by Lukas
Text me what you thought of the show 😊I challenge the biggest blue light belief and explain why the real danger is not whether you nod off, but wha...
[354] - World Sleep Day 2026 - Why Shift Workers Must Stop Accepting Bad Sleep
12 Mar 2026
Contributed by Lukas
Text me what you thought of the show 😊I mark World Sleep Day 2026 by cutting through the myth that poor sleep is just part of shift work and lay ou...
[353] - Why Your Body Clock Trumps Your Diet
08 Mar 2026
Contributed by Lukas
Text me what you thought of the show 😊I break down why timing beats diet for shift workers and how aligning meals to your body clock cuts cravings,...
[352] -The "Tired but Wired" Circuit Breaker
06 Mar 2026
Contributed by Lukas
Text me what you thought of the show 😊I share a science-backed routine to flip a wired brain into real rest, using EMDR-style bilateral audio, low-...
[351] - Your host on Radio 3AW - Talk Back Radio 02-03-2026
02 Mar 2026
Contributed by Lukas
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 th...
[350] - You Can Miss The Job And Still Be Right To Leave
01 Mar 2026
Contributed by Lukas
Text me what you thought of the show 😊In this episode I explore the bittersweet reality of leaving policing and other frontline roles, sharing live...
[349] - You Don’t Have a Sleep Problem You Have a Shutdown Problem
26 Feb 2026
Contributed by Lukas
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‑...
[348] - Guest Appearance on 3AW Melbourne "Nights" with Karalee Katsambanis - 20-02-2026
22 Feb 2026
Contributed by Lukas
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 Suthe...
[347] - Six Books That Changed How I Think About Health, Sleep and Shift Work
19 Feb 2026
Contributed by Lukas
Text me what you thought of the show 😊I share six essential books that help shift workers cut through diet myths, understand circadian biology, tam...
[346] - Your host on Radio 3AW - NEW TIME - Talk Back Radio 16-02-2026
17 Feb 2026
Contributed by Lukas
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 th...
[345] - Why Your Pre-Workout Is A Waste of Money
15 Feb 2026
Contributed by Lukas
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 simp...
[344] - The Danger of Accepting a New Normal
12 Feb 2026
Contributed by Lukas
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 compa...
[343] - When Symbols Matter More Than Your People
08 Feb 2026
Contributed by Lukas
Text me what you thought of the show 😊I examine how performative activism, DEI optics, and the exclusion of police from community spaces erode trus...
[342] - Part 3 - When Discipline Replaces Leadership
05 Feb 2026
Contributed by Lukas
Text me what you thought of the show 😊We confront how discipline gets misused as a management shortcut across police, nursing, paramedicine and the...
[341] - Your host on Radio 3AW - NEW TIME - Talk Back Radio 2-02-2026
01 Feb 2026
Contributed by Lukas
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 b...
[340] - The Pause That Changes Arguments, Eating and Stress
01 Feb 2026
Contributed by Lukas
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 e...
[339] - The Fitness Industry Is Failing Shift Workers — Here's How
29 Jan 2026
Contributed by Lukas
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 ex...
[338] - Shift Work, Stubborn Weight, and What Actually Works
25 Jan 2026
Contributed by Lukas
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 disr...
[337] - I've got a challenge for you...
22 Jan 2026
Contributed by Lukas
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 actu...
[336] - Your host on Radio 3AW - Talk Back Radio 22-01-2026
21 Jan 2026
Contributed by Lukas
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, ...
[335] - Part 2 - What Happens to Police Officers After the Job Stops Caring
18 Jan 2026
Contributed by Lukas
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 be...
[334] - Part 1 -The Cost of Silence in Policing How Speaking Up Ends Careers
15 Jan 2026
Contributed by Lukas
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 on...
[333] - If You Work 2 Days 2 Nights 4 Off — This is for you
11 Jan 2026
Contributed by Lukas
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 p...
[332] - Why Daytime Sleep Never Works And How to Fix It
08 Jan 2026
Contributed by Lukas
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 willpo...
[331] - She's a Nurse Working Nights and Then Came the Diagnosis
04 Jan 2026
Contributed by Lukas
Text me what you thought of the show 😊A raw look at how artificial light at night raises cancer risk for shift workers, told through the story of a...
[330] - Guest Appearance on 6PR Perth with Christina Morrisey - 04-01-2026
04 Jan 2026
Contributed by Lukas
Text me what you thought of the show 😊In this episode, I guest on 6PR Perth weekend radio with Christina MorriseyWe dig into why shift work collide...
[329] - How Creatine Helps Your Body and Brain Work Better
01 Jan 2026
Contributed by Lukas
Text me what you thought of the show 😊Creatine isn’t just for athletes. In this episode, we explore how creatine supplementation supports cellula...
[328] - Guest Appearance on 3AW Melbourne "Nights" with Karalee Katsambanis - 29-12-2025
29 Dec 2025
Contributed by Lukas
Text me what you thought of the show 😊A guest appearance on 3AW "Nights" with Karalee KatsambanisWe share practical tips for making shift...
[327] - The Quiet Cost of Frontline Work No One Talks About
28 Dec 2025
Contributed by Lukas
Text me what you thought of the show 😊We call out the quiet signs that shift work is changing you, from short fuse to numbness, and lay out simple,...
[326] - 3 Health Markers Shift Workers Must Track
25 Dec 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift work disrupts circadian rhythm and quietly increases the risk of heart disease, hormonal imbalance, fat...
[325] - Fatigue and Burnout Will Not Wait For The Next Budget Allocation
21 Dec 2025
Contributed by Lukas
Text me what you thought of the show 😊We make a direct call to leaders of 24/7 teams to stop relying on recruitment and start building real support...
[324] - Shift Work Health Risks - How Long-Term Shift Work Impacts Your Body and What You Can Do About It
18 Dec 2025
Contributed by Lukas
Text me what you thought of the show 😊We break down how shift work disrupts circadian rhythms and why that drives metabolic, cardiovascular, gut, i...
[323] - Shift Work, Circadian Disruption And Its Impact On Your Mental Health
14 Dec 2025
Contributed by Lukas
Text me what you thought of the show 😊We unpack how circadian disruption drives low mood, anxiety, and poor sleep for shift workers and why timing—...
[322] - Managing Night Shift Better
11 Dec 2025
Contributed by Lukas
Text me what you thought of the show 😊We challenge the myth that you can flip your body clock and share a practical plan to work with biology inste...
[321] - Your host on Radio 3AW - Talk Back Radio 11-12-2025
10 Dec 2025
Contributed by Lukas
Text me what you thought of the show 😊We unpack how light shapes sleep, mood, and performance, then connect it to the real strain on shift workers ...
[320] - The Real Cost of Night Shift for Women And How to Protect Yourself
07 Dec 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, we break down what’s really happening when women work nights and why the research shows a ...
[319] - Jesse Stathakis - The Glass Bowl Method for Shift Workers
04 Dec 2025
Contributed by Lukas
Text me what you thought of the show 😊We show how structure beats willpower for eating well on a chaotic roster, then unpack the Glass Bowl Method:...
[318] - What Are IPRGCs and Why They Matter for Shift Workers
30 Nov 2025
Contributed by Lukas
Text me what you thought of the show 😊Light is the most powerful signal for your body clock—but most shift workers never train it on purpose. In ...
[317] - Why You Can’t Catch Up on Sleep, But You Can Bank It
27 Nov 2025
Contributed by Lukas
Text me what you thought of the show 😊The idea of “catching up” on sleep with a long lie-in sounds helpful, but it actually disrupts your body ...
[316] - Your host on Radio 3AW - Talk Back Radio 27-11-2025
26 Nov 2025
Contributed by Lukas
Text me what you thought of the show 😊We unpack the real mechanics of Triple Zero while sharing practical night shift nutrition, and we dig into am...
[315] - Let's Sabotage Your Sleep - 5 Proven Steps
23 Nov 2025
Contributed by Lukas
Text me what you thought of the show 😊Most shift workers are unknowingly wrecking their sleep—and it’s fixable. In this episode, I break down t...
[314] - A Proven 3-Step Process to Depression
20 Nov 2025
Contributed by Lukas
Text me what you thought of the show 😊If you’re feeling flat, unmotivated, tired, or just not yourself… it’s not because you’re broken. It’...
[313] - Vending Machine or Victory? - 3 Simple Rules for Night Shift Nutrition and Beating Midnight Cravings
16 Nov 2025
Contributed by Lukas
Text me what you thought of the show 😊We share a simple, evidence‑based plan to beat midnight cravings by aligning food timing with your body clo...
[312] - Black Friday The Best Time to Stock Up on Shift Work Essentials
13 Nov 2025
Contributed by Lukas
Text me what you thought of the show 😊As a shift worker, your rest is non-negotiable, and not all popular sleep and recovery products are worth the...
[311] - Your host on Radio 3AW - Talk Back Radio 13-11-2025
12 Nov 2025
Contributed by Lukas
Text me what you thought of the show 😊We honour Detective Leading Senior Constable Dave “Stevo” Stevenson and talk frankly about why so many pe...
[310] - Night Shift and Your Circadian Clock - 3 Ways to Lower Your Health Risk
09 Nov 2025
Contributed by Lukas
Text me what you thought of the show 😊I share three evidence-based strategies to reduce circadian disruption, sleep deeper after nights, and protec...
[309] – Leah Marone - When Your Mind Won’t Let You Rest
06 Nov 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, we unpack how protective parts like the Inner Critic, Pleaser, and Rescuer quietly fuel burn...
[308] - A Practical Blueprint To Enter, Survive, And Exit Night Shift With Minimal Circadian Disruption
02 Nov 2025
Contributed by Lukas
Text me what you thought of the show 😊We challenge the common advice to phase-shift into night shift and lay out a simpler plan that protects your ...
[307] - Let's make this crystal clear - blue light at night impacts health
30 Oct 2025
Contributed by Lukas
Text me what you thought of the show 😊We break down why falling asleep while scrolling is not a win and how blue light at night quietly shifts your...
[306] - Your host on Radio 3AW - Talk Back Radio 30-10-2025
29 Oct 2025
Contributed by Lukas
Text me what you thought of the show 😊We dig into night shift realities, kids’ sleep struggles under daylight saving, and why lighting—not pill...
[305] - Using Your Breath To Control Your Stupid
26 Oct 2025
Contributed by Lukas
Text me what you thought of the show 😊I share a simple, science-backed breathing method that flips the body from stress to calm so you can think cl...
[304] - The Strategy That Changed My Internal Conflict, You Can Too
23 Oct 2025
Contributed by Lukas
Text me what you thought of the show 😊We trace the real source of stress for many shift workers: a clash between personal values and workplace cult...
[303] - Shift Work PMS and Snacks – What You Eat Might Be Making It Worse
19 Oct 2025
Contributed by Lukas
Text me what you thought of the show 😊PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms w...
[302] - How to Burn Fat Without Burning Out
16 Oct 2025
Contributed by Lukas
Text me what you thought of the show 😊Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts....
[301] - Your host on Radio 3AW - Special Guest Tom Coleman (Sleep Expert) - Talk Back Radio 16-10-2025
15 Oct 2025
Contributed by Lukas
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 hid...
[300] - The 24-7 Leader - How to Support Your Team
12 Oct 2025
Contributed by Lukas
Text me what you thought of the show 😊Great leadership in shift work goes beyond managing rosters—it’s about recognising the human signals behi...
[299] - Eat Smart Sleep Better - How Low GI and Overnight Fasting Change the Game for Shift Workers
09 Oct 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift work often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and...
[298] - Relaxing or Ruining You? Alcohol’s Hidden Impact on Shift Workers
05 Oct 2025
Contributed by Lukas
Text me what you thought of the show 😊Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing wei...
[297] - Help, Why am I Gaining Belly Fat
02 Oct 2025
Contributed by Lukas
Text me what you thought of the show 😊We explore why shift workers tend to gain stubborn belly fat and provide evidence-based strategies to combat ...
[296] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02-10-2025
01 Oct 2025
Contributed by Lukas
Text me what you thought of the show 😊We unpack why public anxiety in Victoria is rising while frontline police feel boxed in by policy, politics, ...
[295] - Tired or Something More? The Hidden Sleep Risks for Shift Workers
28 Sep 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift workers often normalise exhaustion and dismiss serious sleep disorders as just part of the job, but thi...
[294] - Alana Russell - From Chaos to Connection, Regulating Your First Responder Relationship
25 Sep 2025
Contributed by Lukas
Text me what you thought of the show 😊Flexibility and communication are the keys to maintaining strong family connections while navigating the uniq...
[293] - Confirmation Bias - The Silent Divider
21 Sep 2025
Contributed by Lukas
Text me what you thought of the show 😊Confirmation bias is shaping our world in ways many don't realise, especially through social media algor...
[292] - The Future of Shift Work - A Solution for leaders
18 Sep 2025
Contributed by Lukas
Text me what you thought of the show 😊Roger Sutherland addresses the critical need for shift worker education and support in 24-7 workplaces, intro...
[291] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18-09-2025
17 Sep 2025
Contributed by Lukas
Text me what you thought of the show 😊Former police officer Roger Sutherland shares his journey from workplace trauma to healing through breathwork...
[290] - My Advice to a Brand New Shift Worker
14 Sep 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift work can slowly eat away at your health if you don't understand how to work with your body's ...
[289] - The Mindset Shift Every Shift Worker Needs
11 Sep 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift work doesn't have to control your life when you learn to focus only on what you can control. Roger...
[288] - Why When You Eat Matters More Than What You Eat
07 Sep 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and inte...
[287] - Chris Payten - Beyond Survival: The Science of Breathing for Shift Workers
04 Sep 2025
Contributed by Lukas
Text me what you thought of the show 😊Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift wo...
[286] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04-09-2025
03 Sep 2025
Contributed by Lukas
Text me what you thought of the show 😊The manhunt for a cop killer enters its ninth day as veteran police officer Roger Sutherland discusses the de...
[285] - When the Badge Hurts - Processing the Loss of Our Own
31 Aug 2025
Contributed by Lukas
Text me what you thought of the show 😊I address the profound impact of losing two police officers in the line of duty and how it affects the entire...
[284] - Cravings and Weight gain, try this
28 Aug 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, I explain why eating high GI foods after 3pm can cause energy crashes, cravings, and weight ...
[283] - Protect your melatonin like your life depends on it, because it does
24 Aug 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, I explore why melatonin is much more than a “sleep hormone.” It’s a powerful antioxida...
[282] - I've never spoken about this, until today
21 Aug 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, I share a simple ritual I used for 35 years to separate work from home life as a shift worke...
[281] - Your host on Radio 3AW - The Crisis Facing the Frontline - Talk Back Radio 21-08-2025
20 Aug 2025
Contributed by Lukas
Text me what you thought of the show 😊Former police officer Roger Sutherland sounds the alarm on the crisis facing frontline workers across Austral...