Roster-Proof Resilience for the Forgotten Workforce.
If you work nights, rotating shifts, or unsociable hours — every diet plan, training programme, and sleep guide you've ever read was built around a body clock you don't have. Circadex Performance fixes that.
12 questions · Free · Get your Biological Risk Profile in 3 minutes
Or book a free discovery call →hover the clock face to explore your circadian biology
of workers run non-standard hours
global workforce
metabolic disease risk vs day workers
shift vs 9–5
higher cardiovascular risk
epidemiology
Four real problems that standard health and fitness advice consistently fails to address for people working outside normal hours. If you recognise any of these, you're in the right place.
Your eating schedule is fighting your biology.
When you eat during your body's natural night — even if you're wide awake — your gut doesn't process food the same way. Insulin resistance goes up, and your body preferentially stores fat around your stomach. It's not a willpower problem. It's a timing problem.
Your body hits its lowest point between 3 and 5 in the morning.
Every human being has a daily low point where reaction time slows, decisions get harder, and energy drops. For shift workers, you're often on your feet right through it. Standard performance advice doesn't account for this window at all.
Light and noise work against you when you need to sleep most.
After a night shift, your brain is still being told to stay awake by daylight. Your body's sleep pressure and your internal clock are pulling in opposite directions. 'Just sleep when you can' isn't advice — it's a shrug. There's a real solution to this.
The fitness industry was built for 9-to-5 bodies.
Pre-workout at 2am. Fasting windows built around a sunrise-to-sunset routine. Training programmes that assume you have a consistent 8 hours of sleep. None of it accounts for your reality. That's not your fault — it's the industry's gap.
workers in developed economies works non-standard hours. They have twice the rate of metabolic disease, 40% higher cardiovascular risk, and a third more musculoskeletal injuries than day workers. These aren't minor inconveniences — they're the cost of keeping the world running. Circadex exists to change that.
Three areas of your life we work on together — each one mapped to your actual roster, not a generic template. Light. Food. Recovery. In the right order, at the right times.
Getting your body clock working for you, not against you
Your body clock is set primarily by light. We map your shift pattern to figure out when you should be getting bright light, when to avoid it, and when your best sleep windows actually are. No generic blackout curtain advice — a plan built around your exact hours.
What you get
When you eat matters as much as what you eat
At 3 AM, your body processes food differently than it does at noon. We find your eating windows based on your biology — not a general meal plan — so you're fuelling performance and recovery without working against your metabolism.
What you get
Structured recovery beats passive rest every time
Recovery is the highest-leverage thing a shift worker can do — and it's the most neglected. We build a post-shift decompression routine and a training schedule that fits around your recovery curve, not the other way around.
What you get
Whether you want a one-off deep dive into your roster, ongoing support as things change, or just want to get hands-on help in Manchester — every option is built around one thing: your schedule.
Your roster decoded. Your biology mapped.
Fixes: no structure, no starting point, generic advice that doesn't fit your hours.
A 60-minute video consultation where we break down your exact shift pattern and map it against your biology. You leave with a personalised meal timing schedule, sleep plan, and light exposure protocol. Not a template — a protocol written for your specific roster.
Includes
Continuous support that adapts as your roster does.
Fixes: protocols that stop working when your roster changes, no accountability, no adaptation.
For people who want sustained support beyond the initial audit. Your protocols get updated as your roster changes, your metrics shift, and your goals develop. Contact frequency is agreed upfront — no rigid package that doesn't fit your life.
Includes
Circadex in your pocket. Built for the 3 AM reality.
Fixes: having to remember everything yourself — your phone does the work.
A mobile platform for shift workers: roster-synced protocols, meal timing alerts, sleep windows, HRV tracking, and progress analytics — all built around your shift pattern. Currently in development. Join the waitlist for founding-user access and pricing.
Includes
Hands-on support, delivered where you need it.
Fixes: physical tension, recovery deficits, and gaps that remote coaching can't reach.
Training sessions, sports massage, manual therapies, and education delivered in and around Manchester — including hotel visits. Bookable standalone or as part of an ongoing coaching plan.
Includes