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.

27/02/2026

𝗦𝗵𝗶𝗳𝘁 𝘄𝗼𝗿𝗸𝗲𝗿𝘀, 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗧𝗛𝗥𝗜𝗩𝗘, 𝗻𝗼𝘁 𝗷𝘂𝘀𝘁 𝘀𝘂𝗿𝘃𝗶𝘃𝗲?

Tune in to your body’s natural clock with these three essentials!

Swipe through to discover how light, food timing, and movement support your circadian rhythm, helping you feel more energised and balanced on any shift.

Let’s get intentional about these essentials so you can take control of your health and well-being, shift after shift.

LIGHT: Let morning daylight signal alertness, take daylight breaks, and avoid blue light once ths sun has gone.

FOOD TIMING: Fuel up consistently at the right times and keep meals light when working nights

MOVEMENT: Move regularly for steady energy and better sleep

If you really struggle with these reach out and let’s chat about how I can help you in your shift working life.

24/02/2026

Jess won't mind me saying this, but when she came to me, she was “cooked”

Wasn’t enjoying her job, was gaining weight and had completely flatlined.

Jess was miserable

She was new in her job and had not been taught how to go about shift work.

She was doing her best. What she thought was right, but was just doing more damage.

We put our heads together and came up with a plan that worked for her.

We put simple achievable strategies in place until she started feeling better.

We then started layering habits and routines

Jess then really started gaining momentum.

Just as that was happening, she was dealt another blow, which together we have navigated her through, and I’m so freakin proud of her for how she’s dealt with this. (huge cheerleader here)

Jess’ journey reinforces that there is “no right time” The right time is “NOW”

We have navigated and achieved so much together and we are having fun with it, instead of it being overwhelming.

I was thrilled when Jess locked in another 12 weeks so we could keep working together.

This is what I do

I love this

Who wants to come join the team with Jess?

DM “Healthy Shift” Let’s go…!!!

18/02/2026

“I 𝗱𝗼𝗻’𝘁 𝗵𝗮𝘃𝗲 𝘁𝗶𝗺𝗲.”

“I 𝗰𝗮𝗻’𝘁 𝗮𝗳𝗳𝗼𝗿𝗱 𝗶𝘁.”

“I’𝗺 𝗻𝗼𝘁 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗲𝗱.”

Here’s the truth: it’s not about time, money, or motivation. It’s about priority.

Discipline > Action > Motivation.

Save this as a reminder next time you make excuses.

16/02/2026

𝗦𝗛𝗜𝗙𝗧 𝗪𝗢𝗥𝗞 𝗜𝗦 𝗛𝗔𝗥𝗗𝗘𝗥 𝗙𝗢𝗥 𝗙𝗘𝗠𝗔𝗟𝗘𝗦

The intricate dance between the Circadian and Infradian Rhythms is to blame.

When one is out, the other creates hormonal chaos within.

Learn how to manage this with simple strategies that are easy to implement and may just change your life.

Comment “Women” and I’ll send you a link

12/02/2026

IT'S HER BIRTHDAY SO I'LL DO WHAT DADS DO

𝗛𝗔𝗣𝗣𝗬 𝗕𝗜𝗥𝗧𝗛𝗗𝗔𝗬...!!!! 🥳

If you are in or have been part of the "Police Family" you'll know there is nothing more honourable than presenting your daughter with her "Certificate of ID" (Freddy)

It is such a privilege to get to do that and pass the baton on to one of your children.

I have watched her achieve so much since the day she called me and said,
"𝘋𝘢𝘥, 𝘐'𝘮 𝘫𝘰𝘪𝘯𝘪𝘯𝘨 𝘝𝘪𝘤𝘗𝘰𝘭, 𝘰𝘩 𝘢𝘯𝘥 𝘐 𝘴𝘵𝘢𝘳𝘵 𝘪𝘯 3 𝘸𝘦𝘦𝘬𝘴"

I knew she wanted to join, but in classic form, she did it all on her own without anyone knowing.

I do what I do today to try to support and make it better for everyone else starting out or navigating this journey.

But today it's her birthday, so let's make it all about her.

HAPPY BIRTHDAY 🎉

12/02/2026

𝗛𝗼𝘄 𝗼𝗳𝘁𝗲𝗻 𝗱𝗼 𝘆𝗼𝘂 𝗴𝗲𝘁 𝘀𝗶𝗰𝗸 𝗮𝘀 𝗮 𝘀𝗵𝗶𝗳𝘁 𝘄𝗼𝗿𝗸𝗲𝗿?

Shift work can throw your gut out of rhythm.

When gut bacteria are off, digestion, immunity, mood, and energy take a hit.

You don't need to go out and waste money on probiotics

Probiotic foods help support gut balance.

You don’t need a lot. Small, regular amounts really matter.

Think yoghurt, kefir, kimchi, sauerkraut.

Simple food. Real support for your immune system.

Which one is your favourite?

-shift

11/02/2026

Night shift work comes at a cost.

Working nights disrupts circadian rhythms.
That affects appetite hormones like ghrelin and leptin.
Hunger goes up. Food quality often drops.
Calorie intake increases, mostly from snacks.

Over time, this shows up as:

Higher BMI and waist circumference

Greater risk of obesity, especially after 10 or more years on nights

Increased risk of metabolic syndrome, diabetes, and heart disease

Sleep suffers too.
Poor sleep quality leads to fatigue, low mood, and higher stress.

At work, the impact is clear:

- Reduced alertness and memory

- Slower decision-making

- Higher error risk

- More burnout and turnover

This is not a personal failure.
It is a predictable biological response to working against the body clock.

What helps:

- Planned meals during night shift, not grazing

- Smaller, nutrient-dense meals instead of sweets and salty snacks

- Regular screening for metabolic and cardiovascular risk

- Better shift design and recovery time

- Nutrition and sleep education that fits night work realities

If you work nights, you do not need to accept this as normal.
I can help you get properly set up to minimise this risk through education and 1:1 coaching.

Reach out before it takes hold of you.

10/02/2026

I’m extremely proud of what I do

I’ve lived shift work for 4 decades.

My family now live it too.

And this is why I do this work.

I turn solid science into simple habits that fit real shift work lives.

Not theory.

No Bro science

Simple workable habits and routines.

If you’re done just getting through your weeks and want more energy to enjoy your life outside of work (who doesn’t want that?)

Then reach out

I coach with empathy, support and understanding with “lived” experience.

Thriving
Not
Just Surviving

08/02/2026

𝗦𝗘𝗘𝗗 𝗢𝗜𝗟𝗦 𝗔𝗥𝗘 𝗡𝗢𝗧 𝗧𝗢𝗫𝗜𝗖
That claim keeps spreading, and it’s not backed by human evidence.

When seed oils replace saturated fat, LDL cholesterol goes down.
Lower LDL lowers cardiovascular risk.
That finding is consistent across decades of human research.

The inflammation claim doesn’t hold up either.
Controlled human studies do not show higher inflammation with higher omega-6 intake.

Most “seed oils are bad” arguments confuse ultra-processed food, excess calories, and poor lifestyle with the oil itself.
That’s association, not causation.

This fear narrative doesn’t improve health.
It distracts people from what actually matters.

If you’re tired of nutrition misinformation, share this reel.

Don't forget to save it so you can reference it when this comes up later; and
Send it to someone who’s told you “seed oils are toxic”

03/02/2026

𝗪𝗼𝗿𝗹𝗱 𝗖𝗮𝗻𝗰𝗲𝗿 𝗗𝗮𝘆. 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆, 𝟰𝘁𝗵 𝗙𝗲𝗯𝗿𝘂𝗮𝗿𝘆.

Shift workers spend their lives protecting others.

Keeping roads safe. Hospitals running. Communities moving.

But too often, shift workers ignore their own health.

Shift work places real stress on the body.

Sleep loss. Circadian disruption. Hormonal strain.

Over time, that biological load really does matters
Cancer risk is higher in long term shift work.

That is not fear. That is evidence.

Breast and Prostate Cancers are rife in shift workers

So this is a simple reminder.

Book the scan.
Do the test.
Get the check.

Your job needs you.

Your family needs you.

And you need to look after yourself too.

MAKE THE TIME…PLEASE

02/02/2026

Today we honour the women physicians who have helped shape medicine by choosing a path that once told them they didn’t belong and proving otherwise.

From diagnosing and treating to researching, teaching, advocating, and supporting patients through life’s most vulnerable moments, women physicians bring both clinical excellence and deep compassion to their work.

Your expertise saves lives.

Your leadership moves healthcare forward.

Your care makes medicine more human.

𝗛𝗮𝗽𝗽𝘆 𝗡𝗮𝘁𝗶𝗼𝗻𝗮𝗹 𝗪𝗼𝗺𝗲𝗻 𝗣𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻𝘀 𝗗𝗮𝘆.

Thank you for everything you do… seen and unseen.

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

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+61416099103

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https://ahealthyshift.com/

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