I've been there — 12-hour night shifts, grabbing whatever's in the vending machine, chugging coffee at 3am, then wondering why I feel like death warmed up on my days off.

After working with dozens of nurses and junior doctors, the same three mistakes keep coming up:

1. Skipping meals before a shift

You think you'll "eat later." You won't. Your body runs on fumes for 6 hours, then you binge on toast at 2am. Instead: eat a proper meal 90 minutes before your shift starts. Protein + complex carbs. Non-negotiable.

2. Treating night shifts like day shifts

Your metabolism doesn't care what your rota says. Eating a full dinner at 3am confuses your system. Keep night shift meals lighter and front-load your calories earlier in the day.

3. Zero meal prep

"I'll figure it out" is how you end up eating hospital canteen chips for the third shift in a row. Even 30 minutes of prep on a day off changes everything. Batch cook. Use containers. Make it boring-easy.

These aren't complex fixes — but they're the ones that actually stick when you're juggling 4 long days in a row.

I put together a full kit with meal plans, workout routines, and sleep strategies specifically for shift workers. Built from real experience, not generic fitness advice.