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The program

6 weeks to reverse shift damage.

Not a generic fitness program. A science-backed protocol designed specifically for rotating shifts, circadian disruption, and Indian shift workers.

The foundation

4 pillars of shift recovery

Every element of the program targets one of four core areas that shift work damages.

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Circadian Sleep Reset
Custom sleep protocol per rotation type. Light management, blackout strategy, caffeine timing, strategic napping. Your schedule — not a generic "sleep at 10pm" advice that's useless for night shift workers.
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Shift-Timed Nutrition
Meal plans timed to your actual shift hours. Pre-shift (6pm), mid-shift (11pm), post-shift (7am) — with specific Indian foods. No quinoa, no "eat every 2 hours" — real dal, roti, and poha at the right time.
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Energy System Repair
15-minute in-shift micro-exercises. Breathwork for alertness during night shifts. Strategic caffeine protocol. Afternoon crash prevention. Built for people who can't go to the gym at 6pm.
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Metabolic Recovery
Targeted interventions for shift-work metabolic syndrome — BP management, insulin sensitivity, cortisol regulation. Based on circadian biology, not generic weight loss advice.
What you get

Everything included in the coached program

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Custom Shift Meal Plan
Meals timed to your exact shift rotation with Indian foods. Pre-shift, mid-shift, and post-shift plans. Avoid list for 2am cravings.
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Sleep Protocol PDF
Your personal circadian blueprint. Exactly when to sleep, when to use blackout curtains, when to get sunlight, when to avoid caffeine.
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Daily WhatsApp Check-ins
Morning check-in message every day. Real-time guidance when you're on shift. Someone who's actually awake when you are.
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Weekly 1-on-1 Calls
30-minute video call every week. Review progress, adjust the plan, answer questions. Scheduled around your shift — not 9-to-5 hours.
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PSQI Sleep Tracking
Start with a baseline sleep score. Track weekly improvement. See the numbers change — not just feel them. Evidence of your progress.
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In-Shift Exercise Plan
15-minute routines you can do during breaks. No gym needed. Designed for plant workers, nurses, and BPO employees.
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Chronotype Assessment
Understand your natural body clock. Identify your social jetlag gap. Build a recovery plan around your actual biology.
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Shift Worker Guide (PDF)
The complete science of shift work damage — explained in plain language. What's happening to your body and exactly what to do about it.
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Lifetime Circadian Blueprint
After 6 weeks, you keep your personalised blueprint forever. No subscription. One investment — lasting results.
Week by week

The 6-week journey

Each week builds on the last. No overwhelm — one system at a time.

Complete your PSQI sleep assessment, food diary, and biometric baseline. Get your personalised shift schedule analysis. Identify your top 3 circadian disruption patterns. No changes yet — just deep understanding of where you are.
Implement your custom sleep protocol. Set up your sleep environment (light, temperature, blackout). Learn strategic napping for your rotation type. Most people notice improved sleep quality within 5 days.
Deploy your shift-timed meal plan. Learn exactly what to eat before, during and after each shift type. Master the 2am hunger protocol. Understand which Indian foods support vs. disrupt your circadian rhythm.
Introduce in-shift micro-exercises. Set up your strategic caffeine protocol (when to use it, when to cut off). Learn breathwork for alertness and recovery. Address the afternoon energy crash cycle.
Focus on BP management, inflammation reduction, and insulin sensitivity. Introduce targeted supplements backed by circadian research. Review mid-program metrics — PSQI score, weight, energy rating. Adjust plan based on results.
Final PSQI assessment. Before/after biometric comparison. Create your permanent circadian blueprint — a personalised reference document you keep forever. Transition to self-maintenance with lifetime check-in access.
Investment

Simple, transparent pricing

One-time. No subscription. No hidden fees.

Self-Serve
₹1,500
One-time. Lifetime access to all guides and resources.
  • Shift-timed meal plan (PDF)
  • Sleep protocol for your rotation
  • Circadian blueprint guide
  • In-shift exercise plan
  • Shift worker science handbook
Get the guides →
Most Popular
Coached Program
₹10,000
One-time. Full 6-week guided program with personal coach.
  • Everything in Self-Serve
  • Daily WhatsApp check-ins
  • Weekly 1-on-1 video calls
  • PSQI sleep tracking
  • Personalised plan adjustments
  • Lifetime circadian blueprint
  • Priority support always
Start the program →
Common questions

FAQ

Yes. The program is designed for rotating shifts (A/B/C/D), fixed night shifts, and irregular schedules. During week 1 assessment we map your exact rotation and build your protocol accordingly.
Absolutely. The core science applies to any shift worker. While examples often use power plant context, every protocol is adapted for your specific work environment and schedule.
15-20 minutes. A WhatsApp check-in (2 min), following your meal timings (already planned for you), and optionally 15 min of in-shift exercise. The weekly call is 30 minutes.
If you've followed the program and don't see measurable improvement in your PSQI sleep score, we'll extend your coaching for another 4 weeks at no cost. We're confident in the protocol.
Yes. WhatsApp us and we'll set up a 2-instalment option. We understand shift worker salaries and we want the program to be accessible to everyone who needs it.
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