Best Shiftwork Podcasts (2025)

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Expert Insights for Health Professionals- Navigating Sleep and Shiftwork 59:38

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1d ago59:38

59:38

Irregular hours. Night Shifts. Long days, blurring into longer nights. For many health professionals, disrupted sleep isn’t the exception; it’s the norm. But poor sleep doesn’t have to be part of the job. In this panel discussion, we’ll explore the science behind sleep and shiftwork, share the latest research on how disrupted sleep impacts health a…

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Expert Insights for Health Professionals- Navigating Sleep and Shiftwork 59:38

1d ago59:38

59:38

Irregular hours. Night Shifts. Long days, blurring into longer nights. For many health professionals, disrupted sleep isn’t the exception; it’s the norm. But poor sleep doesn’t have to be part of the job. In this panel discussion, we’ll explore the science behind sleep and shiftwork, share the latest research on how disrupted sleep impacts health a…

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[320] - The Real Cost of Night Shift for Women And How to Protect Yourself 19:08

9h ago19:08

19:08

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 higher risk of breast cancer in long-term night shift workers. More importantly, you’ll learn what you can do right now to reduce that risk in a practical, realistic way. Here’s what we cover: • How night…

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[319] - Jesse Stathakis - The Glass Bowl Method for Shift Workers 52:57

18h ago52:57

52:57

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: simple one-bowl meals that keep you full, reduce decision fatigue, and help weight loss stick without obsessive tracking. • Jesse’s 40 kg loss, relapse after travel, and mindset shift • Why calories ma…

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[318] - What Are IPRGCs and Why They Matter for Shift Workers 19:50

5d ago19:50

19:50

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 this episode, I explain how your eye’s light-sensing cells set circadian timing and show you exactly how to use morning light, controlled darkness, and smart lighting habits to stabilise sleep, mood, dige…

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[317] - Why You Can’t Catch Up on Sleep, But You Can Bank It 14:36

8d ago14:36

14:36

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 clock. In this episode, I explain why it backfires and share a simple plan to stabilise your sleep timing across nights, early starts, and rotating shifts. You’ll learn how to anchor your wake time, use lig…

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[316] - Your host on Radio 3AW - Talk Back Radio 27-11-2025 41:34

9d ago41:34

41:34

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 ambulance ramping, hospital bottlenecks, and why culture and policy shape ED overload. Roger brings frontline stories from policing and coaching to map fixes that actually work. • Treating mindset to impr…

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[315] - Let's Sabotage Your Sleep - 5 Proven Steps 11:16

12d ago11:16

11:16

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 the most common sleep mistakes and turn them into simple habits you can repeat on any roster. Early daylight, movement, a caffeine cut-off, skipping the nightcap, and real stress care become a toolkit you ca…

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[314] - A Proven 3-Step Process to Depression 16:01

15d ago16:01

16:01

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’s because shift work quietly pulls you into a spiral you don’t even see happening. I’m talking about three behaviours stopping movement, relying on ultra-processed food, and missing daylight, that slowly drag y…

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[313] - Vending Machine or Victory? - 3 Simple Rules for Night Shift Nutrition and Beating Midnight Cravings 15:00

23d ago15:00

15:00

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 clock. Learn how a pre‑shift dinner and a 2–4 a.m. snack swap stabilise energy, protect gut health, and end the vending‑machine spiral. • Why circadian misalignment drives cravings and weight gain • The case…

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[312] - Black Friday The Best Time to Stock Up on Shift Work Essentials 36:28

23d ago36:28

36:28

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 hype. In this essential episode, I share a field-tested gear list designed specifically for the unique challenges of shift work. Learn how to sleep deeper, manage disruptive light and noise, and recove…

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[311] - Your host on Radio 3AW - Talk Back Radio 13-11-2025 43:40

24d ago43:40

43:40

Text me what you thought of the show 😊 We honour Detective Leading Senior Constable Dave “Stevo” Stevenson and talk frankly about why so many people feel unsafe at home. From gang history to social media bravado, we unpack consequence, culture, parenting, and what practical fixes might work. • My tribute to Dave “Stevo” Stevenson and the blue famil…

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[310] - Night Shift and Your Circadian Clock - 3 Ways to Lower Your Health Risk 17:38

27d ago17:38

17:38

Text me what you thought of the show 😊 I share three evidence-based strategies to reduce circadian disruption, sleep deeper after nights, and protect long-term health without chasing perfection. Light timing, a simple breath reset, and a true blackout sleep environment form a practical plan you can start tonight. • Why circadian rhythm misalignment…

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[309] – Leah Marone - When Your Mind Won’t Let You Rest 55:46

30d ago55:46

55:46

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 burnout among first responders and healthcare workers. Joining me is Leah Marone, LCSW - psychotherapist, speaker, and author of Serial Fixer, who shares her insights on managing the inner critic, setting e…

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[308] - A Practical Blueprint To Enter, Survive, And Exit Night Shift With Minimal Circadian Disruption 23:39

1M ago23:39

23:39

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 body clock. Treat nights like late evenings, anchor to daylight and meal timing, and use short naps so you can actually enjoy your days off. • minimum circadian disruption as the core goal • jet lag ana…

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Short Mental Health Interventions: Perimenopause and Undiagnosed Neurodivergence 30:26

1M ago30:26

30:26

What happens when perimenopause overlaps with neurodivergence - especially when a person may be unaware of their neurodivergent profile? Dr Sarah Barker (Clinical Psychologist, Black Dog Institute) and guest Dr Ceri Cashell (GP, Avalon Family Medical Practice) and will explore supportive, respectful, and validating approaches to taking a comprehens…

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[307] - Let's make this crystal clear - blue light at night impacts health 19:44

1M ago19:44

19:44

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 body clock, blocks melatonin, and steals deep, restorative sleep. We explain the difference between sleep pressure and natural sleep onset, and give clear steps to fix your light diet. • sleep homeosta…

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[306] - Your host on Radio 3AW - Talk Back Radio 30-10-2025 40:47

1M ago40:47

40:47

Text me what you thought of the show 😊 We dig into night shift realities, kids’ sleep struggles under daylight saving, and why lighting—not pills—should do the heavy lifting. We also question whether doorbell cameras increase safety or just anxiety, and share practical fixes for sleep and home security. • teen chronotypes and later school start log…

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Expert Insights for Health Professionals- When Conventional Treatments Fall Short: New Frontiers in Managing Treatment-Resistant Depression 56:08

1M ago56:08

56:08

What happens when standard treatments for depression don’t work? In this special Mental Health Month episode from the Black Dog Institute, we explore the next steps for primary care teams supporting patients with treatment-resistant depression. Designed for GPs and allied health professionals, this conversation explores practical strategies, novel …

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Expert Insights for Health Professionals- When Conventional Treatments Fall Short: New Frontiers in Managing Treatment-Resistant Depression 56:08

1M ago56:08

56:08

What happens when standard treatments for depression don’t work? In this special Mental Health Month episode from the Black Dog Institute, we explore the next steps for primary care teams supporting patients with treatment-resistant depression. Designed for GPs and allied health professionals, this conversation explores practical strategies, novel …

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[305] - Using Your Breath To Control Your Stupid 16:07

1M ago16:07

16:07

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 clearly on and off shift. Breath becomes a tool you can use anywhere to steady your decisions, your mood, and your energy. • Why breath informs safety signals in the body • how stress takes the prefrontal…

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[304] - The Strategy That Changed My Internal Conflict, You Can Too 15:41

2M ago15:41

15:41

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 culture. Roger shares how naming five core values eased PTSD recovery, reduced conflict, and brought clarity to decisions at work and at home. • defining personal values as a compass for decisions • recogni…

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[303] - Shift Work PMS and Snacks – What You Eat Might Be Making It Worse 18:31

2M ago18:31

18:31

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 food swap can ease symptoms, and share practical snack strategies you can use on night shifts. What You’…

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[302] - How to Burn Fat Without Burning Out 12:58

2M ago12:58

12:58

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 clears excess triglycerides from the bloodstream, supports better sleep, and actually gives energy back in…

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[301] - Your host on Radio 3AW - Special Guest Tom Coleman (Sleep Expert) - Talk Back Radio 16-10-2025 40:58

2M ago40:58

40:58

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 energy. Tom Coleman shares practical tools for night wakings, circadian alignment, travel, and sleep ap…

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[300] - The 24-7 Leader - How to Support Your Team 17:12

2M ago17:12

17:12

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—performance, presence, and persona to help leaders identify risk early, protect recovery, and create s…

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[299] - Eat Smart Sleep Better - How Low GI and Overnight Fasting Change the Game for Shift Workers 18:30

2M ago18:30

18:30

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 what you eat, you can regain control of your energy, weight, and recovery—without strict diets. In this episode, I break down simple strategies that help shift workers thrive: Why your circadian rhythm…

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[298] - Relaxing or Ruining You? Alcohol’s Hidden Impact on Shift Workers 13:48

2M ago13:48

13:48

Text me what you thought of the show 😊 Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing weight gain, and exacerbating cardiovascular risks. After 634 days of sobriety, I've experienced transformative benefits including better sleep, weight management, improved mood, and significantly more ene…

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[297] - Help, Why am I Gaining Belly Fat 15:19

2M ago15:19

15:19

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 this frustrating issue. Discover how circadian rhythm disruption affects hunger hormones and metabolism, making waistline weight gain almost inevitable without proper intervention. • Circadian rhythm di…

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[296] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02-10-2025 40:48

2M ago40:48

40:48

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, and the bail churn. I share how organised youth crime, digital coordination, and pursuit limits collide with community expectations for safety and accountability. • bail decisions and officer morale • B…

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eMHPrac Webinar: How digital apps can reduce suicidal ideation in young adults - and what the future holds 53:59

2M ago53:59

53:59

Join us for an insightful webinar on how digital resources can play a vital role in youth self-harm and suicide prevention. In this webinar, Dr. Michelle Tye and Dr Lauren McGillivray will share research on the effectiveness of digital suicide prevention innovations, explore the potential of existing and emerging digital tools for at–risk young peo…

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[295] - Tired or Something More? The Hidden Sleep Risks for Shift Workers 15:42

2M ago15:42

15:42

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 this mindset endangers health, safety, and performance. Sleep problems beyond normal shift-related fatigue require medical attention, not just acceptance or medication. • Five common sleep disorders affect…

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[294] - Alana Russell - From Chaos to Connection, Regulating Your First Responder Relationship 1:10:03

2M ago1:10:03

1:10:03

Text me what you thought of the show 😊 Flexibility and communication are the keys to maintaining strong family connections while navigating the unique challenges of first responder relationships. Police Social Worker Alana Russell brings her expertise both as a therapist and police wife to share practical strategies for balancing work demands with …

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[293] - Confirmation Bias - The Silent Divider 18:19

3M ago18:19

18:19

Text me what you thought of the show 😊 Confirmation bias is shaping our world in ways many don't realise, especially through social media algorithms designed to keep us scrolling and engaged with content that reinforces our existing beliefs. • Social media platforms track what you click, like, comment on, and even how long you hover over posts • Al…

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[292] - The Future of Shift Work - A Solution for leaders 17:09

3M ago17:09

17:09

Text me what you thought of the show 😊 Roger Sutherland addresses the critical need for shift worker education and support in 24-7 workplaces, introducing an innovative Shift Work Champions model that trains staff to become wellbeing leaders for their peers. • Shift work organisations face three major problems when workers aren't supported: increas…

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[291] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18-09-2025 40:55

3M ago40:55

40:55

Text me what you thought of the show 😊 Former police officer Roger Sutherland shares his journey from workplace trauma to healing through breathwork techniques. His four-decade career in law enforcement left him with anxiety and trust issues, but learning proper breathing patterns helped restore his mental wellbeing. • Proper breathing directly com…

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[290] - My Advice to a Brand New Shift Worker 18:18

3M ago18:18

18:18

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 natural circadian rhythm. Getting the fundamentals right from the start helps shift workers thrive instead of just survive. • Understanding your circadian rhythm is critical—your body has a biological day and nig…

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[289] - The Mindset Shift Every Shift Worker Needs 13:41

3M ago13:41

13:41

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 Sutherland shares his transformative experience from 40 years in frontline policing and how the practice of "controlling the controllables" changed everything. • Understanding that complaining about rosters…

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[288] - Why When You Eat Matters More Than What You Eat 16:32

3M ago16:32

16:32

Text me what you thought of the show 😊 Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and intermittent fasting can make a huge impact on your health, energy, and weight. In this episode, I break down why aligning meals with your biological day—not your shift roster—is the real key. You’ll learn:…

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[287] - Chris Payten - Beyond Survival: The Science of Breathing for Shift Workers 1:22:33

3M ago1:22:33

1:22:33

Text me what you thought of the show 😊 Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift workers and first responders, sharing insights from Roger's recent breathwork facilitator training experience. • Breathwork is conscious control of breathing patterns versus automatic breathing • The way …

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[286] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04-09-2025 40:37

3M ago40:37

40:37

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 devastating impact on police nationwide and the challenges of the ongoing search operation. • Impact on police officers across Australia has been heavier than anticipated, with even retired officers deepl…

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[285] - When the Badge Hurts - Processing the Loss of Our Own 15:07

3M ago15:07

15:07

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 law enforcement community. As a 40-year veteran and father of a serving officer, I share personal reflections on processing grief within the Blue family. • It's okay to be vulnerable and express emotio…

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[284] - Cravings and Weight gain, try this 11:08

3M ago11:08

11:08

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 gain—especially for shift workers. Our insulin sensitivity naturally declines later in the day, so making small, simple swaps to low GI foods can help stabilise blood sugar, keep you fuller for longer, …

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[283] - Protect your melatonin like your life depends on it, because it does 13:46

3M ago13:46

13:46

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 antioxidant that protects your body from free radicals and even cancer—and as shift workers, many of us don’t realise how much late-night screen use interferes with this vital process. Blue light from phones, tablets,…

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Expert Insights for Health Professionals- Intro to CBT 53:53

4M ago53:53

53:53

Cognitive Behavioural Therapy (CBT) is an ideal framework and set of tools to enhance mental health support provided to clients and patients in a range of settings. It is evidence-based, easy to learn, clearly structured, time-limited, and it is respectful and consultative. Health professionals working across all fields are reporting mental health …

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Expert Insights for Health Professionals- Intro to CBT 53:53

4M ago53:53

53:53

Cognitive Behavioural Therapy (CBT) is an ideal framework and set of tools to enhance mental health support provided to clients and patients in a range of settings. It is evidence-based, easy to learn, clearly structured, time-limited, and it is respectful and consultative. Health professionals working across all fields are reporting mental health …

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[282] - I've never spoken about this, until today 19:33

4M ago19:33

19:33

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 worker. Like many of you, I often came home still feeling “on duty.” To change that, I carried a coin during every shift and left it in my locker at the end. That small act created a clear mental boundary, p…

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[281] - Your host on Radio 3AW - The Crisis Facing the Frontline - Talk Back Radio 21-08-2025 40:31

4M ago40:31

40:31

Text me what you thought of the show 😊 Former police officer Roger Sutherland sounds the alarm on the crisis facing frontline workers across Australia and worldwide. With 40 years of service behind him, he shares his concerns about burnout rates and the mass exodus of experienced professionals from essential services. • Frontline health and law enf…

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[280] - The After-Shift Workout Dilemma, Friend or Foe? 18:21

4M ago18:21

18:21

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 episode, we explore why high-intensity workouts post-shift can disrupt your sleep, stress your system, and slow your recovery — even if your intentions are solid. What You’ll Learn: Why late-night or post-s…

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[279] - Breathe. Regulate. Transform. 34:18

4M ago34:18

34:18

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 responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma. I know this firsthand—my own journey with transformative breathwork led to profound …