A Healthy Shift

[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...

[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...