Three pillars · One integrated system

How We
Actually
Fix It.

Three areas of your life we work on together — each mapped to your actual roster, not a generic template. Light. Food. Recovery. In the right order, at the right times.

Light & Sleep

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. The goal is to work with your biology — not white-knuckle through it. No generic blackout curtain advice. A plan built around your exact hours.

What you get

  • Light exposure schedule matched to your roster
  • Sleep window and nap timing by shift type
  • Wind-down routine for post-shift sleep
  • Supplement timing if relevant (melatonin, magnesium)

Protocol Snapshot

Eating Around Your Shift

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. That means knowing when to eat, when to fast, and what to have during a shift to stay sharp without triggering the storage response.

What you get

  • Eating windows mapped to your working hours
  • What to eat (and avoid) during night shifts
  • Post-shift recovery meal guidance
  • Caffeine use and cut-off timing

Protocol Snapshot

Recovery That Actually Works

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. When your body is ready to train, you train. When it needs to recover, you recover. Simple principle, almost never applied correctly.

What you get

  • Post-shift wind-down sequence (12–18 minutes)
  • Training days mapped to your roster recovery
  • HRV-guided training intensity adjustment
  • Nervous system reset for better sleep onset

Protocol Snapshot

Read the research behind this →

Ready to put this into practice?

See which service maps these pillars to your specific roster.

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