A Healthy Shift (2025)

14/10/2025

In the demanding world of shift work, especially in frontline services, visible leadership means so much more than just operational oversight.

It's about being the first line of defense for your team's well-being.

This image speaks volumes about the power of compassionate leadership: a sergeant offering support to a subordinate who's clearly carrying a heavy load. It’s a powerful reminder that even the strongest among us need a moment of connection and understanding.

In our latest podcast episode;
[300]- The 24-7 Leader – How to Support Your team

We explore how to spot the subtle signs of stress and fatigue, and crucial strategies for intervention that go beyond protocol to foster true resilience. Because building a high-performing team means building a team that's supported, seen, and cared for.

Writing people up for simple mistakes is adding to the problem.

That’s not leadership, thats inept.

How are you actively fostering a culture of care in your team?

Share your thoughts below!

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 “𝗣𝗼𝗱𝗰𝗮𝘀𝘁” and I’ll send you a link to the show to learn more about trauma-informed leadership and practical daily care blueprints.

-shift

09/10/2025

𝗪𝗲 𝗦𝗲𝗲 𝗬𝗼𝘂 𝗩𝗲𝘁 𝗡𝘂𝗿𝘀𝗲𝘀

I ask that you take a moment today to acknowledge the true heroes of animal health: our hard working Vet Nurses.

October 10th is your day.

Who hasn’t come home absolutely exhausted from a shift, to experience the power of that furry face waiting for you. Our pets are the ultimate self-regulation tool, they don’t judge, they just provide unconditional love.

But who cares for our caregivers?

Vet Nurses do.

They’re the ones who work through the nights and weekends, sacrificing their own consistent routine and often their health to ensure our stress-relieving companions are safe and sound. It’s a 24/7 dedication that mirrors the demanding life of a frontline worker.

From all of shift working pet owners to you.

Thank you for the emotional and physical toll you take on to keep our fur babies healthy.

We appreciate your immense sacrifices and your constant care more than you know.
Happy Vet Nurse Day!

Tag a Vet Nurse below to let them know you care and share this post to your story

09/10/2025

World Mental Health Day: Let’s make the Shift

10th October is a vital reminder: Mental health is just as crucial as physical health, especially for those who show up when the world is sleeping.

To our Frontline Health Professionals and all of our First Responders: Your job requires you to operate where others couldn’t and on a schedule that constantly fights your body's natural rhythm. This circadian disruption isn't just about feeling tired—it profoundly impacts your mood, focus, and long-term mental wellbeing.

We see the sacrifice, and we understand that working against your internal clock adds an immense burden. It’s okay not to be okay. Speaking up is not a weakness; it's the strongest shift you can make for yourself.

Today, and every day, prioritise your mental health. Get the support you need and deserve.

08/10/2025

You wait all week for your “day off”… and then you spend half of it feeling like a zombie.

Coffee doesn’t save you.

You crash, wake up tired, and repeat.

You can’t even enjoy the time you’ve been counting down for.

Here’s the truth…this isn’t laziness.

Your nervous system is still in fight-or-flight mode from your last shift.

Your hormones are out of rhythm, your sleep cycle is disrupted, and your body is trying to recover but never fully catching up.

And if you keep pushing through, it only gets worse.

Is this you?

I can help you sort through this.

Comment “Healthy Shift” and let’s get it sorted

Save this post to remind yourself you’re not the only one. Tag your night shift buddy who needs to hear this.

07/10/2025

𝟯 𝗘𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹 𝗧𝗶𝗽𝘀 𝗘𝘃𝗲𝗿𝘆 𝗦𝗵𝗶𝗳𝘁 𝗪𝗼𝗿𝗸𝗲𝗿 𝗡𝗲𝗲𝗱𝘀 𝘁𝗼 𝗞𝗻𝗼𝘄!

Luna, has essential 3 tips to keep in mind as a shift worker

1️⃣ 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘀𝗲 𝗦𝗹𝗲𝗲𝗽 𝗟𝗶𝗸𝗲 𝗮 𝗕𝗼𝘀𝘀 – Your body doesn’t care what time the clock says; it just needs quality rest. Blackout blinds, a cool room, and a sleep routine are your best friends.

2️⃣ 𝗙𝘂𝗲𝗹 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆, 𝗡𝗼𝘁 𝗝𝘂𝘀𝘁 𝗙𝗶𝗹𝗹 𝗜𝘁 – Ditch the vending machine snacks. Prioritise protein, healthy fats, and slow-releasing carbs to keep your energy steady and avoid the dreaded crash.

3️⃣ 𝗦𝗲𝘁 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀 & 𝗣𝗿𝗼𝘁𝗲𝗰𝘁 𝗬𝗼𝘂𝗿 𝗧𝗶𝗺𝗲 – It’s easy to say ‘yes’ to everything, but real self-care starts with saying ‘no.’ Your health, relationships, and well-being depend on it.
Shift work doesn’t have to mean survival mode—you can thrive!

What’s your go-to shift work survival tip? Drop it in the comments! ⬇️

07/10/2025

When Rhianna said,

“Wait until you see my life… good luck trying to fix it,” it was GAME ON.

We sat down and looked at everything — her work life (holy moly), social life (basically the same thing), and home life (long distance, constant travel).

Even I thought… this’ll be a tough one.

But we started small.
Focused on the basics.
Then built from there.

And she did the work. Every single thing I asked. Patient. Consistent.

The result?

Confidence. Energy. Balance.

Now she’s unstoppable — opportunities popping up everywhere because she finally put herself first.

ps. Did I mention she’s NOT even a shift worker.

If you’re ready to be the next Rhianna, DM “Healthy Shift.”

I love a challenge.

06/10/2025

𝗧𝗵𝗲 𝗡𝗶𝗴𝗵𝘁 𝗦𝗵𝗶𝗳𝘁 𝗠𝗲𝗹𝗮𝘁𝗼𝗻𝗶𝗻 𝗦𝘂𝗽𝗲𝗿𝗽𝗼𝘄𝗲𝗿 𝗬𝗼𝘂 𝗖𝗮𝗻’𝘁 𝗔𝗳𝗳𝗼𝗿𝗱 𝘁𝗼 𝗟𝗼𝘀𝗲

As shift workers, we know the grind. We’re working against our natural rhythm, and science has confirmed that shift work is a probable carcinogen.

One major reason?

Exposure to blue light at night, which directly hits a critical defense system in your body.

When the sun goes down, your body should be producing melatonin. It’s not just the sleep hormone; it's arguably one of the most powerful and essential antioxidants your body creates.

At night, melatonin is on the clock, too. It scours your system, preventing cell damage that can lead to cancer and actively replenishing all the antioxidants your body used up during the day. When you expose your eyes to blue light from phones, screens, or bright workplace lights after sunset, you slam the brakes on melatonin production.

You're essentially turning off your body’s night-time repair crew.

Protecting your melatonin is protecting your long-term health, and that starts with blocking blue light when it matters most.

Protect your superpower.

Comment "Products" and I'll send you a link to my tested and recommended blue light blocking products to protect your melatonin at night.

06/10/2025

Normalising exhaustion and ignoring your sleep issues is dangerous.

I’ve seen it lead to near-misses, burnout, and long-term health problems in shift workers, first responders, and healthcare staff.

This isn’t just fatigue. This could be a treatable sleep disorder, and you deserve to find out.

The sooner you get answers, the sooner you can recover.

How many of you have struggled with sleep but never got it checked? Let’s talk about it. DM me “Healthy Shift” and I’ll reach out to you.

03/10/2025

What I Wish I Knew Back Then

December 20, 1984. That’s me, fresh out of the Academy, barely 20 years old, wearing the uniform for the first time. I felt like I was twelve feet tall, bulletproof, and had energy for days.

I truly thought I had life, and especially shift work, totally figured out.

The reality? I had absolutely no clue.

Back then, the shift-work lifestyle was a badge of honour for being tough:

Full-on cook-ups at 3 AM for the night crew.

Drinking caffeine until the sun came up, followed by a quiet tinnie on the drive home to try and switch off.

Eating all night, big meals, and generally doing everything we could to sabotage our own health.

And it worked. Slowly, gradually, it chipped away.

One day, you will wake up and wonder: "WTF happened?"

The price for that lifestyle is paid later: weight gain, mental health issues, chronic poor sleep, and a body that just won't cooperate. When you hit that point, it feels insurmountable, like you’ve hit rock bottom and have no way out.

I wish I had a version of me to pull me aside back then.

I probably wouldn't have listened completely (who does at 20?), but the education is here now. I combine that science-backed knowledge with over 40 years of my own lived experience.

I'm not sharing this to look back, but to look forward for you.

I beg you: Don’t keep pushing your body until it breaks. Don’t wait until you wake up one day and the damage seems too big to fix.

I can help you right now to set up the routines and habits that protect your health and your energy before you pay the price.

Let’s make sure your career doesn't cost you your wellbeing.

DM "Healthy Shift" and let’s work together to set up habits and routines that will have you thriving in your job forever.

02/10/2025

For too many shift workers, this has become life.

Wake up exhausted.

Drag yourself through another shift.

Collapse at home.

Do it all again tomorrow.
This isn’t just “part of the job.”

It’s your body screaming for help — physically, mentally, emotionally.
I know because I’ve been there.

And I’ve helped hundreds of shift workers break out of this cycle.
You can get your energy back.

You can feel human again.

You just need the right strategy.

DM me “Healthy Shift” and I’ll show you how to break the cycle and start taking control of your shifts — instead of letting them control you.

01/10/2025

On Sunday 5th October at 2am the clocks will jump forward, that one-hour change can really throw us out.

Our bodies, including our hormones, metabolism, and mood, are regulated by an internal 24-hour clock called the circadian rhythm. This rhythm thrives on routine, and when that routine is disrupted, so is our system. Hi Shift Workers 👋

To get back in sync, we need to hit the reset button using our three main "zeitgebers"—the German word for "time-givers." We cue our body through;

1. Light: This is the most powerful time cue. As soon as you wake up on Sunday, get outside and expose your eyes to early morning daylight. This signals to your brain that it's daytime and it’s time to be alert, kicking off your cortisol production and telling your body to stop making melatonin. (Outside, not indoor lighting)

2. Movement: A short burst of movement in the morning, like a walk or some light stretching, further reinforces the "wake up" message. Exercise is a potent zeitgeber that can help regulate your circadian rhythm and provide a boost of energy.

3. Food: The timing of your meals sends a powerful signal to your peripheral clocks, located in your organs like your liver. Eating at regular, consistent times, especially an early breakfast, helps to align these internal clocks with the new schedule.

By being intentional with these three simple actions—light, movement, and food—you can give your body the cues it needs to adjust to the new time and minimise the biological impacts of Daylight Saving.

Start shifting by 15 minutes each day for 4 days to prepare.

And as a bonus for you, this is exactly the same way you combat JetLag

30/09/2025

You keep blaming your roster for why you feel so exhausted…

but it’s not just the roster.

It’s the little leaks in your routine that are silently draining you:

- The late-night snacks that spike and crash your energy

- The endless scrolling on your breaks that keep your brain wired

- The lack of true recovery between shifts that leaves you stuck in survival mode

Most shift workers don’t even notice these leaks until they hit full burnout.

The good news?

Small tweaks can give you your energy back — without quitting your job or overhauling your whole life.

DM me “Healthy Shift” and I’ll show you exactly where to start.

A Healthy Shift

14/10/2025

09/10/2025

09/10/2025

08/10/2025

07/10/2025

07/10/2025

06/10/2025

06/10/2025

03/10/2025

02/10/2025

01/10/2025

30/09/2025

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