✈️ Shift Work / Jet Lag
Circadian desynchrony
Rotating shifts or travel; body clock out of phase.
Time your light and caffeine to your shift — seek light early, avoid it late.
Strategic light timing is the only thing that actually shifts the body clock — the highest-leverage move for shift work.
Move — the mechanics that fix it: Time light & caffeine
Strategic light exposure, timed melatonin to shift the clock, caffeine early in the shift only.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
Fuel — foods to fuel it
- Oats (rolled, dry) (local SG)
- Sweet potato (baked) (local SG)
Daily nutrient targets: magnesium: 400mg (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- Melatonin — ★★★★★
- Caffeine — ★★★★★
- L-Theanine — ★★★★☆
- Semaglutide (Ozempic / Wegovy / Rybelsus) — ★★★★★
- Tirzepatide (Mounjaro / Zepbound) — ★★★★★
- Modafinil / Armodafinil — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes shift work / jet lag?
Circadian desynchrony. Rotating shifts or travel; body clock out of phase.
What exercises help shift work / jet lag?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch.
What should you eat for shift work / jet lag?
Foods that support it: Oats (rolled, dry), Sweet potato (baked).
What supplements help shift work / jet lag?
Evidence-ranked options: Melatonin, Caffeine, L-Theanine, Semaglutide (Ozempic / Wegovy / Rybelsus), Tirzepatide (Mounjaro / Zepbound).