A Healthy Shift

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A Healthy Shift

I give shift workers more energy.

I combine 4 decades of shiftworking experience coupled with a qualification in evidence-based nutrition to coach 24/7 shift workers to Thrive, not just Survive in their shift working lives.

28/01/2026

𝗔𝗕𝗦𝗢𝗟𝗨𝗧𝗘𝗟𝗬 𝗬𝗢𝗨 𝗖𝗔𝗡

𝗔𝗡𝗗 𝗬𝗢𝗨 𝗦𝗛𝗢𝗨𝗟𝗗

If you’re heading into nights, or if overtime is a risk, you don’t wait until after the shift to fix fatigue.

You prepare before it.

Let me tattoo this on you “You can’t catch up on sleep”, got it?

For you shift workers, sleep is unpredictable.
- Jobs run late.
- Handover blows out.
- Paperwork turns into another hour
- Someone goes sick

That’s why banking sleep matters.

Banking sleep doesn’t mean sleeping whenever you’re tired.

It means protecting your body clock while adding rest before the hit.

Three ways shift workers can literally bank sleep:

Bring bedtime forward in the days before nights. Even 30 minutes helps when shifts run long.

Use a planned pre-shift (20-25min) nap. Set a window. Don’t just nap randomly.

Lock in one daily anchor. Same wake time daily, or as close as possible, even if the shift ends late. (No, you can't catch up on sleep)

This won’t stop over time.

But it reduces how hard it hits when it happens.

Follow for more practical shift work strategies

26/01/2026

𝗡𝗼𝘁 “n𝗶𝗰𝗲 𝘁𝗼 𝗵𝗮𝘃𝗲”

MUST HAVE

Let’s face it

Where are you going to get good coffee heading into nightshift when all the cafes are closed?

Quality coffee reduces the amount you drink of “that muck” that you call coffee

Shift Workers need all the help they can get.

You just have to start using them, and then they become second nature “Reach Fors”

The AirFryer is a godsend, so many options once you have your staples in the fridge/freezer

The Slow Cooker is a shift workers essential.
You can't go wrong. Just throw everything in it, go to bed, wake up to meals for days.

The Rice Cooker - Seriously, how do you function without one?

The Pressure Cooker - I’m just starting out with it and it’s incredible what it can do.

What is your absolute “can’t do without” appliance in the kitchen?

Coffee machine for me, no question.
Shift Work and Quality Coffee just go hand in glove, right?

24/01/2026

𝗖𝗥𝗘𝗔𝗧𝗜𝗡𝗘 𝗠𝗢𝗡𝗢𝗛𝗬𝗗𝗥𝗔𝗧𝗘

Discarded by the GenPop like it’s only for bodybuilders.

Wrong.

Beneficial for everyone, especially shift workers.

Creatine helps to create energy at the cellular level.
That matters when sleep is short, shifts are long, and fatigue builds.

Hi Shiftworkers 👋

CrM can help with strength, power, and mental performance.
It may also support recovery and brain energy during extended wakefulness.

This carousel breaks down
Who it’s useful for
When to take it
and how much research tells us works

If you get any gastric distress from taking it, you're most likely not drinking enough water with it.
Increase that and watch the difference.

𝗟𝗮𝗱𝗶𝗲𝘀
𝗡𝗼𝘁𝗲: you start with 𝗹𝗲𝘀𝘀 creatine than men, and your creatine stores start to 𝗱𝗲𝗰𝗹𝗶𝗻𝗲 slowly from your 𝟰𝟬'𝘀 (is this why females have higher rates of 𝗮𝗹𝘇𝗵𝗲𝗶𝗺𝗲𝗿𝘀 and 𝗱𝗲𝗺𝗲𝗻𝘁𝗶𝗮?)

And, if your physician tells you that you have creatinine in your urine and you need to stop taking it, get a new physician.

Creatinine is the byproduct of creatine use.

Any questions?

23/01/2026

𝗦𝗛𝗜𝗙𝗧 𝗪𝗢𝗥𝗞 𝗜𝗦 𝗛𝗔𝗥𝗗

But we make it harder on ourselves

We spend far too much time looking around for solutions to add in to our day

That's NOT the solution.

We need to look inward at what we can make easier for ourselves.

What are we complicating or overdoing that we can simplify?

Stop and look back on your day and identify one thing you did that either could have waited or you could have done better.

It might just be saying “No” at some stage

That can make a huge difference

Taking the time to stop and reflect on a day and where we could have improved it can make a big difference to tomorrow.

Share this with someone who needs this today

If you're struggling to find that one thing to simplify in your routine, reach out and let's chat."

21/01/2026

Shift work pulls your sleep, food, energy, and mood out of sync.

Most people just push through and hope it settles.

This 21-day Shift Work Reset is about doing the basics right.

Simple routines.

Small daily actions.

Changes you can actually keep while working shifts.
- Private facebook groupAccess to me daily
- Resources to support you
- 1 Months access to The Shift Workers Collective

If you feel flat, wired, tired, or all three, this is for you.

Comment RESET and I’ll send you the details.

Let’s go

-shift

19/01/2026

𝗖𝗮𝗳𝗳𝗲𝗶𝗻𝗲 𝗶𝘀𝗻’𝘁 𝗼𝗻𝗲 𝘀𝗶𝘇𝗲 𝗳𝗶𝘁𝘀 𝗮𝗹𝗹.

And for women, it really does hit differently.

Same coffee. Same dose. Very different response.

Here’s why.

Women clear caffeine more slowly.

Estrogen slows the liver enzyme that breaks caffeine down.

Estrogen-containing oral contraceptives strongly slow caffeine clearance, almost doubling the half-life of caffeine. (from 6.2 to 10.7h) PMID: 29514871
This means it stays in your system longer and hits harder.

Women feel more side effects.

Anxiety. Heart racing. Broken sleep. Feeling wired but not focused. Studies show women report negative effects far more often than men at the same dose.

Hormones change the response again and again.

Menstrual cycle. Pregnancy. Hormonal contraception. All of it shifts how caffeine moves through the body and how strong it feels.

Even performance is different.

Men tend to get more power and speed.

Women often just feel jittery instead of sharp.

So when a woman says coffee makes her anxious or ruins her sleep, that’s not weakness.

It’s biology.

Two people. One coffee. Very different ride.

It’s physiology

Follow for more like this.

Share with your female colleagues so they can learn too.

19/01/2026

Episode 2 of 2

Most officers don’t walk away because they’re weak. They leave because the job stopped caring and wore them down. The weight doesn’t always go away when the badge comes off.

Comment Podcast and I’ll send the link to the show

16/01/2026

𝗘𝗽𝗶𝘀𝗼𝗱𝗲 𝟭 𝗼𝗳 𝟮
Silence in policing isn’t harmless. When good people stop speaking up, it hides stress, hurts wellbeing, and costs careers, families, and sometimes lives.

Comment Podcast and I’ll send the link to the show

13/01/2026

𝗪𝗛𝗔𝗧 𝗔 𝗝𝗢𝗨𝗥𝗡𝗘𝗬

When Hannah first popped on my screen I knew she needed a hug

Thats kind of funny because this is what she wrote,
Quote “from the moment he popped on screen and listened to me, made me feel normal and completely understood how messed up I felt”

Exhausted

Burned Out

Mentally defeated

So many contributing factors both inside and out of work

Hannah, a single mumma, was also doing her best to care for her 5 year old daughter.

I listened intently as she spoke and knew exactly where to start

We set out very simply and each week Hannah’s smile grew, and so did mine.

You would not know Hannah now

She’s absolutely CRUSHING it.

You can read what she had to say in full on the website under Coaching> Testimonials

I highly recommend you do because it’s just beautiful.

Who wants to be the next Hannah?
I’m here and ready and I still have 1 One2One Coaching position open

Dont think you can afford it
Can you afford not to?

Reach out, I’d love to help you too

12/01/2026

𝗜 𝗖𝗔𝗡 𝗢𝗡𝗟𝗬 𝗜𝗠𝗔𝗚𝗜𝗡𝗘 𝗧𝗛𝗔𝗧 𝗣𝗠𝗦 𝗜𝗦 𝗔𝗪𝗙𝗨𝗟

Working rotating shifts intensifies this for you

A desynchronised circadian rhythm throws that infradian rhythm and hormone release completely out of whack.

Here are 10 strategies that are easy to implement that may support you and reduce intensity

1. Early Day Light - Reduce blue light after sunset
2. 500ml(16oz) water upon waking (before caffeine)
3. Early movement (in daylight)
4. Eliminate highly processed foods
5. Low GI Foods
6. Prioritise sleep
7. Vitamin D (2,000IU) daily
8. Omega 3’s (Fish/Algae Oil) 2g daily
9. Creatine Monohydrate 3-5g daily
10. 30g mixed unsalted nuts daily as a snack
Non perishable, easy to keep in your pocket, kit bag or locker

Which of these will you be introducing tomorrow?

09/01/2026

We have landed in 2026, and we are still wondering where in the heck 2025 went.

So, let’s do this.

Let’s NOT waste 2026

Let’s make it all about YOU.

You don't need a complete overhaul or to focus on weight loss.

Focus on simple habits and lifestyle changes that fit YOUR life.

Keep doing them.

Gain momentum

Waiting for motivation?

Here’s a news flash. It isn’t coming

You MUST take action yourself and gain momentum.

That's how you get motivated.

If you need help with this, reach out.

I have proven strategies that help shift workers from “lived experience”

What is one thing you are doing for YOU this year?

Tell us below

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+61416099103

Website

https://ahealthyshift.com/

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