It's time to change how your shifts feel

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 Module 1: Orientation

• The Shift Fix program roadmap: weekly outline 

• Key mindset for success - undoing the diet culture approach

Module 2: Support your natural circadian rhythm to beat the brain fog 

• Why shift work = jet lag: 4 big things that cause brain fog and how to beat them

• Discover your DNA-driven chronotype: are you a night owl or early bird? 

• How to recover quickly after a set of night shifts

Module 3: Nutrition for shift work 

• Lesson 1 – How much and what to eat? Introduction to My Viva Plan – how to use your meal plan

• Lesson 2 – When to eat on day shift and night shift: meal timing schedule and fasting recommendations

• Lesson 3 – Meal planning strategies: tips and hacks for shift work 

• Lesson 4 – Eating out strategies: your best picks when you have limited options

• Lesson 5 – Caffeine dosing and timing: nail down your caffeine intake to support energy and good quality sleep 

• Lesson 6 – Supplements: best supplements for shift workers and how to pick a good one!

• Lesson 7 – Including treats and extras:  have your favourite treats or drinks without the guilt! 

Module 4: Shut down stress

• Quick strategies to shut down the stress ON THE SPOT

• Your most effective self-care strategies

Module 5: Sleep strategies for shift workers 

• The connection between your sleep and your metabolism – why you might not be losing weight!

• How good is your sleep hygiene? Take the quiz to find out! 

• Build a better bedtime routine: proven strategies to help you fall asleep and stay asleep

• Best foods for improving sleep quality 

Module 6: Bring it home

• Determine your long-term goals 

• Maintaining your progress - next steps and plan of action for a long and healthy career!

 1. One year subscription to My Viva Plan®: expert-developed meal planning tool with grocery list, recipes, food encyclopedia, journaling/reflection tools, workouts and MORE! 

• Meal timing schedule templates 
• Night shift strategies
• Meal planning templates
• Stress questionnaire
• And many more!

2. Shift Work Support Bundle 

• 15-minute meal ideas 
• Shift work meal planning strategies and sample meals plans
• List of best foods to support sleep 
• Circadian rhythm checklist
• Build a better bed time routine worksheet

3. BONUS CONTENT: 

• Hydration strategies and goals
• Managing cravings 
• Tips to reduce gut issues at night 
• Pre-workout/post-exercise strategies