A Healthy Shift
Episodes
[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...
[280] - The After-Shift Workout Dilemma, Friend or Foe?
17 Aug 2025
Contributed by Lukas
Text me what you thought of the show 😊Think hitting the gym after a night shift is a good idea? It might be doing more harm than good. In this epis...
[279] - Breathe. Regulate. Transform.
14 Aug 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first...
[278] - Night shift coming up, help!!
10 Aug 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, I share a proven, practical strategy for managing night shifts in a way that protects your h...
[277] - The sleep trifecta - Alcohol, Nicotine and Caffeine
07 Aug 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, I unpack how alcohol, nicotine and caffeine — the "sleep trifecta" — quietly d...
[276] - You might be tired but
03 Aug 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, I explore one of the most common challenges shift workers face—chronic fatigue. While irre...
[275] - Female Shift Workers Deserve Better—Here's How We Start
31 Jul 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift work isn’t gender neutral, and women are paying the price.In this episode, I break down why female bo...
[274] - Shift Worker's Secret Weapon - The 3 Supplements You Can't Afford to Miss
27 Jul 2025
Contributed by Lukas
Text me what you thought of the show 😊 Shift work disrupts your body’s natural rhythms, increasing your risk of fatigue, poor sleep, and long-te...
[273] - Change this, it changes everything
24 Jul 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode of A Healthy Shift, I’m breaking down a common myth that’s keeping shift workers exhauste...
[272] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 24-07-2025
24 Jul 2025
Contributed by Lukas
Text me what you thought of the show 😊I'm back on Australia Overnight after a bit of a break — and this time, we’re diving deep into some ...
[271] - My Top 10 Must-Read Books
20 Jul 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, I share my top 10 must-read books that have reshaped how I approach health, habits, sleep, a...
[270] - New to Shift Work? - 8 survival tips
17 Jul 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift work disrupts our natural circadian rhythms, but with the right strategies, we can protect our health a...
[269] - The secret to losing weight working shift work
13 Jul 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift workers can absolutely lose weight despite the challenges of irregular schedules. I explains the scienc...
[268] - Why Shift Work Messes with Your Gut—and What You Can Do About It
10 Jul 2025
Contributed by Lukas
Text me what you thought of the show 😊If you’ve ever felt bloated, gassy, or just off in the gut after a night shift — you’re not alone. In t...
[267] - When Coping Becomes a Crutch. Shift Work Mental Health and the Hidden Addictions
06 Jul 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, I open up about something many shift workers experience but few talk about openly: the dange...
[266] - Why You Should Wear a Sleep Mask — Every Single Time You Sleep
03 Jul 2025
Contributed by Lukas
Text me what you thought of the show 😊If you're a shift worker struggling to get good-quality sleep—especially during daylight hours—this ...
[265] - Shift Work and Loneliness - The Silent Struggle No One Talks About
29 Jun 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, I open up about a side of shift work we don’t talk about enough: the loneliness. Even when...
[264] - Why Your Workplace Needs Shift Work Health Education in 2025
26 Jun 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift Work Doesn’t Have to Wreck Your Health – Here’s How to ThriveIn this episode, I talk about why sh...
[263] - Shift Work & Your Health The Risks You Can't Ignore (And The Solutions You Need)
22 Jun 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode of A Healthy Shift, I break down the long-term health risks of shift work — and more import...
[262] - Reclaiming Your Rhythm Navigating Shift Work's Impact on Your Body Clock
19 Jun 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, I’m breaking down how your circadian rhythm impacts every part of your health as a shift w...
[261] - Magnesium v Ashwagandha for Shift Workers
15 Jun 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode of A Healthy Shift, I break down the differences between two popular supplements: ashwagand...
[260] - Nuts About Shift Work - A Small Snack with Big Benefits
12 Jun 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift work wrecks your body. Long hours. No sleep. Crappy food. But what if one of the simplest things you co...
[259] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 12-06-2025
12 Jun 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode of A Healthy Shift, I take you through my journey—from being a 16-year-old Kiss fan camping...
[258] - The Danger of Normalising Exhaustion
08 Jun 2025
Contributed by Lukas
Text me what you thought of the show 😊Burnout has silently become the baseline for too many shift workers—especially those in healthcare and emer...
[257] - Jack Hallows - Coaches in Conversation - Life, Lifting & Looking After Yourself
05 Jun 2025
Contributed by Lukas
Text me what you thought of the show 😊In this candid episode, fitness coach Jack Hallows and I dive deep into the transformative power of resistanc...
[256] - Where Is My Shift Work Education and Support?
01 Jun 2025
Contributed by Lukas
Text me what you thought of the show 😊Feeling Burnt Out from Shift Work? You’re Not Alone — And It’s Not Your Fault.Most organisations expect...
[255] - How Shift Timing Impacts Your Health - What the Science Informs Us
29 May 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift work disrupts our body's natural 24-hour clock (circadian rhythm), affecting metabolism, hormones,...
[254] - How Your Indoor Lighting Is Making You Sick, Fat, and Tired
25 May 2025
Contributed by Lukas
Text me what you thought of the show 😊Blue light exposure at night disrupts our biology beyond sleep, causing serious health issues that shift work...
[253] - Chloe Spring - It All Falls Apart If Management Don't Support It
22 May 2025
Contributed by Lukas
Text me what you thought of the show 😊What if we told you that the very people keeping our society running 24/7 — emergency workers, nurses, firs...
[252] - 8 Hours Pffft – A Better Way to Think About Sleep for Shift Workers
18 May 2025
Contributed by Lukas
Text me what you thought of the show 😊Are you tired of being told you need eight hours of sleep—when your shift schedule makes that nearly imposs...
[251] - Shift Shock: What I Wish I Knew When I Started Shift Work
15 May 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift shock hits like a tidal wave when your entire life gets flipped upside down by irregular work hours. Th...
[250] - Radio 3AW - Australia Overnight - Special Guest Dr OIivia Walch - 15-05-2025
15 May 2025
Contributed by Lukas
Text me what you thought of the show 😊When was the last time you experienced real darkness—so dark you couldn’t see your hand in front of your ...
[249] - Matt Newlands - Checking in on your mates, but what are we looking for?
08 May 2025
Contributed by Lukas
Text me what you thought of the show 😊The mental health challenges of shift work extend far beyond simple fatigue. In this powerful conversation wi...
[248] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 01-05-2025
07 May 2025
Contributed by Lukas
Text me what you thought of the show 😊Forty years of night shifts taught me one crucial lesson—our bodies were never designed for midnight meals....
[247] - The Ideal Wake-Up Routine for Shift Workers
04 May 2025
Contributed by Lukas
Text me what you thought of the show 😊Ever wake up feeling like you’ve already lost the day before it even starts?If you’re a shift worker, tha...
[246] - Why I Don't Just Say Shift Work Will Kill You
01 May 2025
Contributed by Lukas
Text me what you thought of the show 😊Here’s the hard truth most people won’t tell you about shift work: It’s not the roster that's rui...
[245] - Creatine Not Just for the Gym — What Every Shift Worker Over 40 Should Know
27 Apr 2025
Contributed by Lukas
Text me what you thought of the show 😊Are you grinding through night shifts, battling brain fog at 3AM, and wondering if there’s anything that ca...
[244] - Dr Charlotte Gupta - Factors influencing the eating behaviour of shiftworkers
24 Apr 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift work disrupts our natural eating patterns, impacting how our bodies process food, particularly overnigh...
[243] - You Don't Have to Do Shift Work Alone Anymore
20 Apr 2025
Contributed by Lukas
Text me what you thought of the show 😊Feeling like you're doing shift work on your own? That ends here.In this episode, I’m sharing somethin...
[242] - Your host Interviewed on 2GB Sydney - 18-04-2025
18 Apr 2025
Contributed by Lukas
Text me what you thought of the show 😊Support the show---------------------------- ANNOUNCING "The Shift Workers Collective" https://join...
[241] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 17-04-2025
18 Apr 2025
Contributed by Lukas
Text me what you thought of the show 😊Roger Sutherland, former law enforcement officer of four decades, returns to discuss how shift workers can ma...
[240] - Methylene Blue - Brain Booster or Biohacking Hype
17 Apr 2025
Contributed by Lukas
Text me what you thought of the show 😊You’ve probably seen it on social media—people swishing around bright blue tongues, swearing by methylene...
[239] - Understanding Circadian Rhythms and Menstrual Health in Shift Work
13 Apr 2025
Contributed by Lukas
Text me what you thought of the show 😊If you're a woman working shifts and struggling with irregular periods, painful cramps, mood swings, or ...
[238] - The Midnight Munchies – How to Avoid Junk Food on Night Shifts
10 Apr 2025
Contributed by Lukas
Text me what you thought of the show 😊If you’ve ever found yourself face-to-face with a vending machine at 2 AM, half-asleep and craving somethin...
[237] - Behind the Mic: The Untold Story of 911 Dispatchers with Deborah Green
06 Apr 2025
Contributed by Lukas
Text me what you thought of the show 😊What happens after the emergency call ends? For 911 dispatchers, the trauma doesn’t just stop when they han...
[236] - Shift Work & Insomnia Magnesium vs Melatonin – Which One Works Best
03 Apr 2025
Contributed by Lukas
Text me what you thought of the show 😊Are you a shift worker struggling to get quality sleep? In this episode, we break down the key differences be...
[235] - Why Does My Stomach Always Feel Off During and After Night Shifts
30 Mar 2025
Contributed by Lukas
Text me what you thought of the show 😊Digestive issues are a common struggle for shift workers, yet many don't fully understand why their stom...
[234] - The Impact of Light at Night on Cancer Risk – What Shift Workers Need to Know
27 Mar 2025
Contributed by Lukas
Text me what you thought of the show 😊Blue light exposure does more than delay sleep—it could be increasing your cancer risk. In this episode, we...
[233] - Conquering the Mental Struggles of Shift Work
23 Mar 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift work can take a serious toll on your mental health, but it’s not talked about enough. In this episode...
[232] - Chris Payten - Breathwork, Completely free. Incredibly underrated
20 Mar 2025
Contributed by Lukas
Text me what you thought of the show 😊Breathing – we do it 20,000 times a day without thinking, but what if you could use it as a powerful tool f...
[231] - The ‘I'll Just Rest My Eyes’ Struggle - Staying Awake During Your Shift
16 Mar 2025
Contributed by Lukas
Text me what you thought of the show 😊Are you guilty of “just resting your eyes” during a night shift… only to wake up 15 minutes later in a ...
[230] - I’ve Been Up for 16 Hours and I'm Still Expected to Function?
13 Mar 2025
Contributed by Lukas
Text me what you thought of the show 😊Shift work can leave you absolutely drained, especially after grueling 16-hour shifts. But did you know that ...
[229] - International Women’s Day-Acknowledging & Empowering Shift-Working Women
07 Mar 2025
Contributed by Lukas
Text me what you thought of the show 😊Let’s be real—shift work isn’t the same for everyone, especially for women. If you’re a woman working...
[228] - Sophie Ballantyne - How did a 24/7 Shift Worker turn it all around?
06 Mar 2025
Contributed by Lukas
Text me what you thought of the show 😊Are you a shift worker struggling with your health and well-being? In this episode, health coach Sophie Balla...
[227] - Why Drinking 500ml of Water Upon Waking is a Game Changer for Shift Workers
27 Feb 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode of A Healthy Shift, Roger Sutherland, a certified nutritionist and experienced shift worker, ...
[226] - The Night Shift Strategy That Took Tam from "Horrid" to "Thriving"
20 Feb 2025
Contributed by Lukas
Text me what you thought of the show 😊In this episode, we sit down with Tam Epshtein, a shift worker who shares her journey from "surviving&qu...
[225] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 20:02:2025
20 Feb 2025
Contributed by Lukas
Text me what you thought of the show 😊Struggling to balance shift work with personal life? In this episode, seasoned law enforcement officer Roger ...
[224] - The Power of a 30-Minute Walk for Shift Workers
13 Feb 2025
Contributed by Lukas
Text me what you thought of the show 😊Imagine transforming your health and vitality with just 30 minutes a day. Join me, Roger Sutherland, as I rev...
[223] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 06/02/2025
07 Feb 2025
Contributed by Lukas
Text me what you thought of the show 😊Ever wonder how to thrive while the world sleeps? Join us as Roger Sutherland, a seasoned law enforcement off...