In this podcast, you will learn my background as a night shift worker and how I’ve been able to get myself into shape despite a crazy roster.

I dispel many of the myths about night shift and weight gain and what it really takes to lose weight as a night shift worker. You will learn how to apply flexible dieting strategies around night shift.

This podcast will be both educational and practical. Please SHARE with fellow colleagues or night shift workers!

Subscribe if you like what I have to say.

If you enjoyed this podcast, please leave a review for me over at iTunes! It seriously motivates me to keep helping people (and I read all of my reviews!)


Brad Newton:

Hi, everybody. You’re listening to Episode 13 of the Brad Newton Show on behalf of Thanks again for joining me. In this episode, we’ll be talking about how to lose weight on night shift or as a shift worker. If you are a shift worker or a night shift worker and you’re struggling to lose weight, this episode is going to literally change your life. I will make sure of it because we’re going to make sure that not only do you understand the mechanics of weight loss, which would be the first part of this episode, but then the second part of this episode we’ll be talking about the strategy and then the actual application of the ground work that we’ll cover in the first part.

Essentially, by the end of this particular episode you’ll be absolutely clear on how to lose weight based on the lifestyle and circumstances of doing night shift or shift work. We’re going to make this work for you. I’m really excited because I’ve been wanting to do an audio on this subject for a long time now. I did a video on YouTube on how to lose weight as a night shift worker. It is very popular. I’ve had a lot of emails from it. A lot of people have asked me questions about it. I’ve answered people individually but I’ve decided to just put everything into an audio and shoot it off to the world. I’ll firstly introduce my story real quick so you have a background and context as to where I’m from and my relationship to doing night shift and everything else.

Very quickly, I’ve been doing night shift now for seven years and in a corporate setting. I’ve absolutely struggled with this area of my life for most of my night shift, working a corporate job. I struggled with being skinny, losing a lot of weight, going on fad diets, yo-yo dieting, that kind of thing. Then also being fat, out of shape and also skinny fat as a night shift worker. From all of that, I’ve then managed to get myself in shape, lean and then maintain it for a number of years, then launch my website with my online courses and so forth. Then eventually go on to compete as a fitness model competitor whilst still doing shift work/night shift. It is absolutely possible and I know this from my own experience and I’m sharing this with you, because I want to share with you what is possible as a night shift worker.

You don’t have to become a fitness model competitor like me, but it’s good to know that it is possible that you can still get into shape like me without giving up your corporate job, without giving up your night shift job. You can ignore everybody that says, “Well, you need to give up nursing. You need to give up being a police officer. You need to give up being a security guard, because if you want any chance of losing weight, you have to give up your night shift job.” You can let all that crap just be put to rest because that’s not true. You can still do your job but then it’s just a matter of learning some strategies around how to lose weight around that lifestyle. I’ll share that with you in this audio.

That’s a real brief rundown of my story. Now for the show notes of this episode, I’ll actually put up some photographs of my physique. If you’re interested, that’s what I look like but I didn’t always look that way. Remember, I’ve been doing this night shift thing for seven years. Right? I have good days and bad days but mostly I can maintain the physique that I’ve got right now. 8.3% body fat, whatever, but it’s possible. That’s my back story.

We’re going to start off with by breaking through the myths and all the crap and BS out there about what it really takes to lose weight and maintain and keep that weight off for good. We’ll talk about the myths around that and all of the BS around that. Then we’ll get to flexible dieting strategies and that kind of stuff. We’ll talk about that. Then toward the end of the audio, we’ll get into some numbers and some real practical stuff that you can start using right away. This is going to be both a theory/education/practical application. This is going to be really jam-packed of information.

Before I go any further, if you have any questions, feel free to email me Also go to my website I also have lots of free online video courses to go and check out. I elaborate in more detail in relation to flexible dieting and that kind of stuff on my website. I actually have a complete course for night shift workers actually as a free course on my website as I record this right now. Go and check that out. If anything doesn’t make complete sense to you, then I go into a lot more detail regarding the science and also a detailed explanation of the stuff I talk about in this audio in my online courses on my website. I want to keep this short. I don’t want to go on for hours and hours. I have a course on flexible dieting, meal planning mastery and night shift working.

That kind of stuff makes several hours long each. We’re hoping that this podcast may need more than one hour. I’m just going to summarise everything for you in this audio. Some of the common myths, let get into it. Quite frankly, if you’re a shift worker or night shift worker, you’ve heard all this before. Quite frankly, if you hold on to these myths that get perpetuated through the community of mainstream dieting advice, you will always be enslaved in a body that you’re not happy with. These are the same bullshit advice, myths that will keep you from getting the body you want. Now, these are myths such as you cannot have your carbs after 8:00 at night or sometime at night because if you do, it will get stored as fat.

Now, as a night shift worker, when you hear that, it completely ruins you mentally because then for me personally, I start night shift at 8:30 at night and I finish at 7 AM in the morning. It’s like, “Well, what am I supposed to do? If I eat my carbs at work during night shift, then I’ve completely screwed then I obviously can’t lose weight based on that myth.” Now of course, I’ve proven otherwise that it’s complete bullshit that you can but we won’t go into the science of that right now. I’m here to tell you that’s one of the myths. You need to let go of that. That you can have your carbs and your protein and your fat after whatever time at night during your night shift. It doesn’t matter. We’ll talk about the reasons for that shortly. They’re one of the myths. That you need to remove refined sugar. That you need to remove grains and you can’t have saturated fats.

You can’t have chocolate bars and/or ice cream or gelato, kind of stuff which is considered the devil food. You can’t have that anymore. These are common myths that you cannot eat certain foods. You have to eat more of other types of food. You have to eat more green smoothies or drink more green smoothies. There’s no end in sight for the number of things that we’re told to avoid, that we’re told to combine with something else. That we need to eat according to our genes. That we need to eat according to our hormone profile. That we need to eat according to our blood type. That we need to eat according to our body type. There’s so many fractions and subtypes of things that we supposedly need to do that it creates a whole lot of confusion about what is the way of doing it and what actually causes weight loss and weight gain.

We’ll talk about that in just a second. Essentially, you need to let go of all of these myths because they quite frankly don’t apply. You’re probably thinking, “What?” That’s right. They don’t. In terms of the grandest scheme of losing weight and gaining weight, it’s well-established in Science that there is a concept called the law of energy balance and that’s a predicating factor. We’ll talk more about that in a second. As a night shift worker, flexible dieting is going to be the only strategy that’s going to be effective for you. The reason being is because as a shift worker or as a night shift worker, your roster is always changing. I know mine is and so, because it’s always changing, it makes sticking to other kinds of diets which are more restrictive almost impossible.

Intermittent fasting for example or that you can only eat certain types of fruit or vegetables at certain times of the day or you can only combine separate foods a certain way or that kind of thing. You can only eat food every two or three hours or four hours or whatever. As a shift worker or night shift worker and you’re listening to this, you’ll note that this is ridiculous. There’s no way that you can possibly adhere to any kind of diet long term because it’s just too fucking difficult. Flexible dieting is what I’m pitching to you because it’s worked for me. I still use it. It works because it’s flexible around your lifestyle. We’ll talk about the mechanics of it in just a minute. Flexible dieting means that you can essentially eat the food that you enjoy the most when you want to eat it because reaching your body composition goals is what the real target is.

You can still have carbs after 8:00. You can have your refined sugar. You can have grains. You can have whatever you want. We’ll talk about the specifics of it in a minute. You can still reach your goals of losing weight even as a night shift worker. I’ve proven this before and I’ve maintained the result. I do this. I’m a fitness model competitor now. I know this works. It’s also backed in Science called the law of energy balance. The focus with flexible dieting is not food choices or meal timing because that’s what we’re told. Isn’t it? We are told by the community of mainstream dieting advice that it’s all about food choices. It’s all about meal timing. You must have these foods at this time in this portion sizes. With flexible dieting, it’s about reaching your calorie and your macronutrient targets. That’s the goal. That is it.

That is what flexible dieting is all about. When you appreciate that, it makes reaching your goals, your body composition goals a lot easier. Body composition just means how your body is composed of in terms of muscle and fat distribution. The ideal body composition that people want are low levels of body fat for high levels of muscle. Even as women because you’re a toned body, it entails having a certain amount of muscle. If you want that tone to show, then you need to reduce your body fat down to show that muscle. Body composition goals are easily achieved by using flexible dieting strategies even as a night shift worker. It doesn’t matter if you have your favourite foods at 1:00, 3:00 in the morning, 6:42 in the morning because meal timing doesn’t freaking matter.

If you’re busy as a nurse, as a doctor, as a pilot and you can only eat at the trolley at a certain time of the day or you are a security guard and you can’t eat, because you’re in a job where it’s difficult to eat every two to three hours because you’re at the door for four hours straight. You’re thinking, “Well, that’s it for me. I can’t lose weight because I haven’t eaten according to my meal timing schedule.” Well, forget about it. You don’t need to. You don’t need to worry about that. I have people emailing me about working a night shift job where they’re too tired to eat and don’t have time to eat. They believe that this is going to be detrimental to their weight loss efforts. I’m here to tell you right now that the site says that it doesn’t matter. In the scheme of things, it doesn’t matter.

What matters is that you are reaching your daily 24-hour in terms of your calorie and macronutrient targets. Again, we’ll talk about that in a second. That you have 24 hours worth of calories because that’s the way you need to think of it as a shift worker is you have a calorie allowance. Every 24 hours, you have an allowance. It’s what you do with that allowance every 24 hours that matters most. We’ll get to that in a second. Your food choices under flexible dieting must be tailored to your night shift roster or your shift roster. Essentially, what the food that you eat must be tailored specifically to your roster and the goals that you’re trying to achieve. What that means is that you only are going to eat the food that you enjoy at every single meal. That’s what flexible dieting is all about.

It’s not about food restrictions. It’s about what food you enjoy. Okay. It’s about picking and choosing the food that you enjoy the most and then making that work around you and then hitting your calorie and macro targets. When you do that, the magic happens. It works on the premise that it’s how much you eat that’s more important to weight loss and weight gain as opposed to what you eat. I’ll say that again. The quantity of what you eat is more important than what you eat from the perspective of weight loss and weight gain. Now, I just didn’t make this up yesterday. This is an absolutely important distinction to make because as a shift worker, as a night shift worker, we’re told, people in general are told that it’s what we eat that determines weight loss and weight gain. It is if we are eating refined sugar, we are doomed.

If we are having saturated fat, we are doomed from the perspective of weight loss and weight gain. It is how much you eat, it is the quantity of the calories you’re eating that absolutely the predicating factor to weight loss and weight gain. Not what you eat. There’s another podcast that I’ll be doing called How To Lose Weight on the Twinkie diet. There was a professor Mark Haub who did a study on himself and found that he ate most of his calories, he ate I believe 1700 calories worth of little Debbie snacks, sugary cereals, that kind of stuff and he lost 27 pounds over the course of the study. He lost weight. Most of his calories came from rubbish junk food, a gas station diet. He lost weight. He lost 27 pounds and he was eating crap food. He lost weight eating crap food.

There are people that eat clean, that eat green smoothies, raw vegan cheesecakes, pecan pies, that kind of stuff and they’re struggling to lose weight. They’re like, “Well, I’m eating clean. I’m eating healthy food. I’m at the Paleo den every second day having salads and I still can’t lose weight but I’m eating clean.” There’s a disconnect between eating clean and losing weight because what you eat doesn’t matter when it comes to weight loss. What you eat does matter when it comes to health. That’s why I’m saying that you do need to eat nutrient dense food as people in the clean living community like to refer to it as clean calories because that is essential if you want to be healthy. Being healthy and being fit are two different distinctions. You can be the healthiest, grain-eating animal on the planet Earth but you could be out of shape.

I used to be one of these people that ate clean food and was completely frustrated and pissed off about why I wasn’t ripped. I thought I had to get that Manuka honey because I thought if I had Manuka honey, I was closer to my body composition goals. That if I would have standard honey as I spent a lot more money on food that I thought would get me closer to my body composition goal, it got me healthier, but it didn’t get me ripped because I didn’t understand the law of energy balance. It’s about energy balance, my friends. That is the game. That is the game when it comes to weight loss and weight gain. There are no specific foods that cause fat loss or muscle gain. None. Period. This is science. Law of energy balance, thermodynamics. I talk more about this in my courses on my website. This is science.

Anecdotally, you might be aware that if you are eating clean food and you’re not in shape, then your energy balance is fucked up. Like to put it real blunt. It’s great that you’re eating nutrient dense food and I’m all for it for health but if your energy balance is not right, we’ll talk about the numbers in a minute. Then you’ll always be out of shape and you’ll always be frustrated about why. It has everything to do with the amounts of calories you’re eating, not what you’re eating. Remember, Mark Haub lost 27 pounds on a convenience store diet. Amazing, isn’t it? Because he followed the law of energy balance. Now, he wasn’t healthy.

He doesn’t recommend that that diet in terms of health but why not eat nutrient dense food, have your raw vegan cheesecakes and that kind of thing but get your energy balance right and you can achieve both great health and a great body. It’s the law of energy balance. That is what flexible diet is all about and it applies equally to shift workers and night shift workers. Another thing before I move into the next part of this audio is that as a night shift worker, you must allow yourself because when you’re working night shift and we’re talking about flexible dieting, we’re talking about energy balance. Energy balance really means, I’ll just clarify real quick. Energy balance really means that you’re eating slightly less calories than what your body needs everyday. Everyday, your body needs a certain amount of energy to survive and do activity.

If you eat a little bit less calories, than what your body needs everyday, then you’re said to be in a calorie deficit. When that happens, your body will go to stored energy supply for its energy demands. It’ll make up that difference through going to stored energy and getting it that way. That’s what energy balance is all about. You need certain number of calories everyday to survive and do activity and to maintain your weight. If you eat more energy, if you eat more energy than what your body needs everyday, your body’s like, “What? I need this excess energy?” It stores it as fat. If you’re lifting weights on a regular basis, it’ll store it as both fat and muscle. It’ll build muscle more effectively. If you’re not lifting weights on a regular basis and your positive energy balance, you’ll store all of it as fat. That’s the general idea of it.

If you’re on a negative energy balance, eating slightly less calories than what your body needs everyday, then your body will dip into stored energy supply. This is how it works. We’ll get to the numbers in a minute. On this note, it means that under this predicating law of weight loss and weight gain, is that you can essentially select the food that you enjoy eating the most provided that you are in a negative energy balance to stimulate fat loss. You can still have 70 to 80% of your calories allowance in any 24-hour block of time. Remember, as a night shift worker, we need to plan our calories accordingly. I’ll talk about that in the next part.

Flexible dieting is really about selecting the food that you enjoy the most around your lifestyle and then figuring out how many calories you need to be in a negative energy balance or calorie deficit so you can stimulate fat loss. The next pace of that is to then of that calorie allowance that you give yourself everyday as a night shift worker, that you’re not to exceed is to get a certain amount of macronutrients such as how much protein, carbohydrate and fat you need from that calorie allowance. It’s usually 40% of your calories will come from protein. 40% will come from carb, 20% from fat. It’s a common spit of 40-40-20. I talk more about this in my courses but I’m just summarising it real quick. We’re going to elaborate this very shortly so don’t worry.

You use MyNetDiary and MyFitnessPal as a night shift worker to then track your calories and your macronutrient targets. Every now and again, you’re allowed for slip ups and things because it’s completely normal. As a night shift worker, every now and again, you’ll have a slip up. You’ll go to the vending machine and have one or two chocolate bars. We’ll talk about that in a second. Really, the end game here is flexible dieting. That’s what I’m really on about here. That it’s not about food choices. You don’t have to eat a certain way. You don’t have to have meals every two to three hours. You don’t have to have portion sizes, 500 calories each. You don’t have to have protein and carb at every meal. You don’t have to not skip breakfast. If you skip the most “important” meal of the day, then you are “doomed.”

I mean, you have to let go of all of that. Einstein said this. If you want to get to the next level of your life or your physique, if I add to his saying, then you need to have a different level of thinking than what you have right now in this moment. Einstein says, “If you want to get to the next level of your life, you need to change your thinking.” Your current level of thinking will leave you at your current place, the current place that you have right now in your life. If you want to get to the next level of your life, you need to think differently. You need to think like a flexible dieter as a night shift worker. You can’t think about mainstream dieting advice because that’s led to where you are now. You have to break yourself away from that. This is a big mindset shift for a lot of people.

I understand that what I’m saying might shock some people but there’s plenty of science on my website. In my courses, I talk about the science of why does it matter regarding meal timing and meal frequency. That if you wanted to, you could take your calorie allowance and you can spend it how you please. That’s what’s called flexible dieting. You can have all your calories within a two, three-hour window in the morning of your night shift at work or you can balance it out how you want if you’re most tired around 4:00 in the morning. Then you can have a snack there at that point to help you get through. It doesn’t matter what food you have because when it comes to weight loss and weight gain, it’s an energy balance again. It’s energy balance equation. That’s all it is. Let’s get into the last part of this series.

We’re going to really get into the practical side because we’ve talked about flexible diet in general. We’ve said that it’s not about food choices. From a health perspective, it’s all about food choices. From a weight loss and weight gain perspective, it’s not. It’s about energy balance. It’s about feeding our body slightly less energy, slightly less calories than what they need everyday. By doing that, we’re stimulating fat loss. As a night shift worker, what you need to do or a shift worker is you need to look at your roster, your day, your day to day in 24-hour blocks of time. For me personally, I use midnight to midnight. I use midnight day one to midnight day two. That’s 24 hours for me. What that means is that in any 24-hour block of time, I’ve got a certain number of calories to spend.

This is the analogy. I use finance analogies and flying analogies. This is absolutely applicable to calories and nutrition and weight loss because if you look at your calorie allowance as a 24-hour allowance that you can spend, if you don’t go over that allowance, then you will achieve fat loss even as a night shift worker. Essentially, with that balance that you have, 70 to 80% of those calories in that allowance will come from nutrient dense food. Food that is considered healthy. I’ll give you the list in a minute that you can pick and choose from. The rest of that, 10, 20, 30% allowance anywhere in that 24-hour block of time can come from your favourite food. Chocolate bars, muffins, mousse bars, scoops of gelato. It can be sugar. It can be refined. It could be bagels.

It could be all the food that everybody says you can’t have after 8:00 at night because it’s refined or it’s processed or it’s saturated or some of the bullshit like that. 20, 30% of your calorie allowance in any 24-hour block of time can be whatever food you want, whatever the hell you want. It’s up to you. I still have sugar in my coffee. I still have refined sugar. I’m 8% body fat for God’s sakes. I still have refined sugar. I still have saturated fat not very often but I do it. Ignore people that say that it’s all about food choices when it comes to weight loss. They have no idea. Look at the science. Let’s go into the practicality side of things. If you’re driving or walking or doing something, this might be challenging but listen to it now.

Come back to it and then take notes. This is the last part of the audio and then we’re going to finish it off. As a night shift worker, your priority is to manage your fatigue and your rest levels because a lot of night shifters will contact me, have contacted me through YouTube and go, “Brad, you know what? I am so tired. When I finish my night shift, I’m wrecked. The last thing I want to do is go to a gym and train.” I always tell them. I said, “It doesn’t matter. If you can make it to the gym, it’s going to help you to lose weight. It’s going to help you to lose fat. It’ll certainly help you to build muscle because you need to lift heavy things if you want to build muscle.” Most people lose weight. You don’t need to go to the gym to lose weight. You can manage everything.

Most people think, “I need to go to the gym to lose weight.” It helps but it’s not the predicating factor. You can manage everything from the nutrition side and you must. As a night shift worker, you’re tired and you’re fatigued. Most people are. I usually am. I still train during night shift because I’m a little crazy but in the past, I didn’t and I couldn’t because I was tired. I managed everything from the nutrition side and I still lost weight because what I did was that I had this calorie allowance that I talked about just a moment ago. Every 24 hours, I give myself a set number of calories and then I don’t overspend that. I didn’t go to the gym for a while and I still lost weight. Your focus is to get rest. Get home from work. Get some rest. Do whatever you can.

Get really thick blinds, ear plugs that are made of steel, that blocks out everything. Get a dark room. Get a new mattress, whatever, pillows. Do whatever it takes to try and get as much rest. This is individual. This is very individual. You need to figure this out for you. I don’t have any one solution for you except find a way of getting as much rest as you can. Do not worry about dragging your ass into the gym because it’s not mandatory to lose weight. In that case, if you can’t get to the gym, that’s fine. We’re going to manage everything from the nutrition side. That’s going to be this discussion. As I said, you have an allowance. Now, how many calories should you be eating? What should that allowance be?

Now, in my meal planning mastery flexible dieting courses and that kind of stuff, I have online video courses where I talk about how to calculate this number more accurately. I suggest if you’re interested and keen, you go to our website, Go and check out meal planning mastery. Go and check out those courses. Most of them are free or heavily, heavily reduced. Actually, we’ll show you and I’ll walk through step by step how to calculate these numbers for yourself and then how to create meal plans as a night shift worker, as a shift worker so you can absolutely lose weight as a night shift worker. In this audio, I’ll give it to you real quick. I’ll give you some rough numbers to play with so you have some numbers to walk away with. For girls, your calorie target, your calories allowance will be about 1,500 calories.

For guys, it’s going to be about 2,000 calories. Again, I recommend you calculate this. There’s ways of doing it. I teach it in my courses. Go and check them out. For the purposes of simplicity, girls, 1,500. Guys, 2,000 calories. For me, I’m about 2,100 calories. In other words, as a shift worker, you’ll be thinking in 24-hour blocks of time and your allowance will be as a woman, as a lady, as a worker, as a night shift worker be 1,500 calories. You can only spend 1,500 calories in any 24-hour block of time. For guys, in any 24-hour block of time, you need to, by the way clarify when the 24-hour begins and ends. For me, it’s midnight to midnight. From midnight, my 2,100 calories resets. I now have 2,100 calories to spend from midnight to midnight.

I can pick and choose what I want to eat, what portion sizes I want, whenever the hell I want to eat within that 24-hour block of time. I’ve got 2,100 calories. Okay. For girls, you’ve got 1,500 calories. As I said, you should do the calculations individually but it’s a good place to start. 1,5000 for girls. 2,000 for guys. Then what you’ll do and I know you can’t see this but if you’re on your phone right now, you should download MyNetDiary or MyFitnessPal. You go to your app store and download these applications, or download one of them. Either MyNetDiary or MyFitnessPal, it’s up to you but both very good applications. I use MyNetDiary. We’re down with that one. Download MyNetDiary and what you’ll do is, more clarification, go to the show notes of this episode, Episode 13. I have screenshots of the screens so you know where to go.

Otherwise, off the top of my head, you go to MyNetDiary, open up the application. There’s three little bars at the top left hand corner. You’ll press on that. You’ll go down to My Plan. You’ll press on that and you’ll enter in total daily calories or something like that. I don’t have my phone. Otherwise, I could do it right now. Just go to the show notes and I’ll have the screenshots there. I’ll have it all circled out. You’ll type in total daily calories. You’ll put in either 1,500 or 2,000 calories for girls or guys. You’ll go to the next tab on the very top where it says fats, carbs or protein or something like that. It will have this little sliders and you can enter in how much protein, carbohydrate and fat to have. Usually, I usually start with 40-40-20 as a guide.

You want 35, 40% of your calories coming from protein, 35, 40% of your calories coming from carbohydrate and about 20, 25% of your calories coming from fat. You’ll use the sliders to set all of that up. I’ll have a screenshot in the show notes. Mine is 35%, 45% and 20%. It doesn’t have to be exactly 40-40-20. These are what I call the macronutrients. Macro means large nutrients. Large nutrients are carbohydrate, fat, protein. Okay. They’re nutrients found in the body in large amounts. There’s two pieces to this puzzle. That is that you have a certain number of calories to not exceed 1,500 calories or 2,000 calories or what have you calculated for yourself in any 24-hour block of time. By the way, that also means that you’re trying to get within 100 calories, 150 calories of your target.

If you’re a girl listening to this, we’re going to say 1,500 calories. I’m not saying 700. I’m not saying 400 calories with six hours of cardio. I’m saying 1,500 calories is the target. You’re going to be plus and minus-ing by about 100, 150 calories. You’re not going to get less than 1,400 and you’re not going to get more than 1,600 or 1,650. For guys, 2,000 doesn’t mean 1,500 or 2,500 or 2,800. It means 2,000 plus, minus 100, 150. No less than 1,900 or 1,800 or 1,850 max. No less than that and no more than 2,100 or 2,200. I always suggest do these calculations individually because you’re the more accurate target. Remember, it’s not about trying to hit the target exactly but just trying to be there about approximately correct. Plus minus 100 calories of your target. That’s the first piece.

The second piece is balancing your macronutrient requirements. 40% for protein, 40% for carbohydrate, 20% for macronutrients. Ultimately, you want to keep protein levels high. Usually in the vicinity between 0.6 to 0.7 grammes per pound of body weight per day up to about 1 gramme per pound of body weight per day. Which is up to 2.2 grammes per kilogramme of body weight per day. It’s usually done on lean mass but most people don’t know what their lean mass is unless you get scans and stuff like that but a lot of science, articles out there will reference lean mass but it’s easier to use body weight. Most people can figure that out quickly. The studies I’ve read have usually pinpointed protein requirements up and around 0.7 to 1 gramme per pound of body weight per day. It’s going to be applicable to night shift workers.

You keep your protein levels nice and high. Now what protein can you have? Well, it’s up to you. Whatever you enjoy, remember? It’s flexible dieting. If you like chicken, if you like turkey, beef, seafood, nuts, what else? Whatever protein you like, you’re going to be incorporating into a little plan that you’re going to be sticking to. If you get sick of it, you can change it because that’s what flexible diet is all about. You don’t have to be enslaved by any particular food. You can swap, pick and choose whatever you want. You then enter it into MyNetDiary as you eat it so you’re keeping a log. By the way, when you start this journey, it’s not going to be perfect. Forget about people that say that it needs to be a perfect start because there never will be. You should get MyNetDiary on to your phone or MyFitnessPal.

Start playing around with it. Start scanning bar codes. Go to if you’re old school and you can look up different food that you enjoy, whatever that is. You can look at the macronutrient breakdowns of the food. You can go to MyNetDiary or Type in broccoli. Type in sweet potato, whatever and figure out how much one cup or 100 grammes or 250 millilitres or X ounces, 6 ounces, 8 ounces, 12 ounces of this type of milk and then figure out how much protein, carbohydrate and fat. They’re the three things you want to be concerned about. You want to look at the macronutrient breakdowns of the food that you enjoy the most. Most of your calories, you got your calorie target we talked about. 1,500 calories for girls. 2,000 calories for guys. Mine is 2,100. Your target’s going to be plus minus 100 calories of that.

70% of your calorie target will come from nutrient dense foods because we give a shit about health, remember? 70% will come from the food that you enjoy the most. Broccoli, sweet potato, yoghourt, beans, chicken, turkey, beef. Good protein source, chicken, turkey, beef, seafood, beans, lentils, chickpeas, white rice or brown rice. It doesn’t matter, white rice or brown rice. Forget about people who are kind of, “White rice. Dangerous. It’s going to kill you.” Forget about it. I have white rice all the time. If you like white rice, have it. If you like brown rice, quinoa, have that. Dark leafy greens, spinach, kale and that kind of stuff.

Cheese, what else did I say? Sweet potato, broccoli, cauliflower, carrots, these are foods that contain high levels of nutrients to 70% of your 1,500 calories or 70% of your 2,000 calories for guys will come from broccoli, cheese, yoghourt, beans, almonds, chicken, turkey, beef, rice, brown rice, quinoa, the list goes on. Whatever food that you consider healthy, 70% of your target will come from that. In terms of protein, carbohydrate, fat, well, this is where you go to MyNetDiary and go, “How much protein or carb does broccoli or mixed vegetables?” You can just put all the mixed vegetables into one calculation just to keep it simple. Rather than measuring out carrots individually, or broccoli individually, if you want to have your vegetables and this is what I recommend actually. I have two or three servings of vegetables everyday, of mixed vegetables.

You can weigh or you can have all your vegetables in one portion of whatever size you want. Remember, it doesn’t matter. Portion sizes don’t matter. Meal time, it doesn’t matter because this is flexible dieting. You can go, “Okay. I’m going to have in Meal Number 1, I’m going to have one 200 grammes of chicken or one 200 grammes of beef. That’s going to be my primary protein source and then I’m going to have that with some mixed veggies of whatever I want.” I can have broccoli, cauliflower. I can have carrots. We can have beans, peas, just chuck it all in. You use MyNetDiary as a guide to determine how many protein, carbohydrate and fat you’ll get from the food that you’re designing your meal around. It will take a little bit of time to play around with it.

Honestly, I kid you not. If you do this and you stick to it, and you’re consistent and every now and again, you allow yourself to slip up, because that will happen. You just dwell on the slip ups. You’ll absolutely lose weight. That’s a guarantee. You are at 1,500 calories for a girl and 2,000 calories for a guy. You are in a calorie deficit. You’re in a negative energy balance automatically. As I said, calculate the number for yourself using my courses on my website. 1,500/2,000 calories for girls and guys is already a negative energy balance. What you’re doing in the flexible dieting is you’re just picking, choosing the food that you love the most. 70% of 1,500 calories that come from nutrient dense food. 30% will come from vending machine food during your night shift.

It could be whatever you want. Food that’s considered to be dangerous but you can still have it. Remember, if you don’t exceed 1,500 calories or 1,600 calories, if you don’t exceed 2,000 calories, you can eat whatever the hell you want and still lose weight. That’s a good way of balancing it. 70% from nutrient dense foods, 30% from food that is considered cheap foods like gelato. Don’t exceed your targets and you’re happy. Everything’s great. To be honest with you, every now and again, you’re going to feel tired as a night shift worker. You’re going to have a slip up where at times on 1,500 calories or 2,000 calories for girls and guys, you’re going to feel hungry at times. You’re not going to be starving because if those numbers, you’re most likely not to be starving. That’s why I suggest that you do your own calculation and get a more accurate number.

You’re going to be hungry at times. Keeping hydration levels nice and high throughout the night. Having several servings of vegetables throughout the night is 100% going to help you. I do it all the time during night shift. All the time. I have any number of meals that I want because it’s flexible dieting and I’ll have it with chicken with vegetables, chicken with sweet potato, chicken with broccoli, beef with whatever, rice, brown rice, white rice. I’ll split it up into four, five, six, seven meals. Snacks, apples if I want apples. I’ll chuck that in as well. Make sure that it balances it out in terms of my calorie allowance. Every 24 hours, I get that allowance. It balances in my macros. I use MyNetDiary sometimes. Sometimes, I use a meal planning spreadsheet. I absolutely get lean. I’m talking super lean. I’m 8.3% body fat now. It works. It’s based on science, law of energy balance.

It’s a few numbers. It takes a little time to get your head around but it doesn’t matter if you’re a night shift worker or not. You can absolutely do this. That is it. You got to stick to it. You got to be patient. It takes some time. Don’t rush it. This is the long term. This is the long game. You do this, you’ll lose weight. I can absolutely assure you. By doing flexible dieting, it will completely change the way you look at food. It will completely change the way you perceive dieting. Flexible dieting is not even a diet. It’s a lifestyle. It really is a lifestyle. You won’t be restricted by food ever again because you can eat whatever the hell you want. Three days ago, I went and had gelato. I had gelato. I still have refined sugar. A couple of days ago, I had refined sugar in my coffee.

I still eat what everyone says you shouldn’t eat to lose weight and I’m 8.3% body fat getting ready for a fitness model competition. Screw everybody else that doesn’t understand the science of weight loss. Now that you’re listening to this and you have more clarity that it’s all about energy balance, flexible dieting or flexible lifestyle-ing and meeting certain calorie targets and macronutrient requirements and the fun begins. Guys, I know it’s daunting. At first, I’m like, “Oh, gosh.” Don’t try and do everything all at once. Just take it step by step. Get MyNetDiary on to your phone. That’s the first step. Step two is to play around with MyNetDiary. Go on to my website. Check out one of my courses like meal planning mastery or whatever. Just go and start watching a few videos. Start getting your head around it.

Start looking up food that you enjoy the most on MyNetDiary using the food database or go to Use the food database on there. Just have a look around. If you love sweet potato, how much sweet potato would you like to have? It’s up to you. How many meals of sweet potato would you like? Would you like to have a sweet potato with chicken? With turkey? With beef? With seafood? With whatever? How much white rice would you like? Have a look at how much carb is in one cup of white rice or brown rice and go, “Okay. One cup of brown rice is this many carbs. This much 6 ounces of chicken is this much protein. This much fat and this much carbohydrate.” You put them into MyNetDiary and you can start to put this little meal plans together. You go, “Okay. So within plus minus 100 calories of 2,000 calories, I just need to stick to it.” That’s it, my friends. That is it.

If you have any questions, I’m going to round this off. Please email me I am glad I’ve spent the time with everybody. Please send me an email. I love sharing my knowledge. If you have any questions, you can email me. You can add me on Snapchat. I also have behind the scenes of everything I do on Snapchat as well. Also, if you want clarification on the science, or anything that I’ve taught in this audio, then I suggest you go to my website, I have a lot of free courses where I go through all of this in step by step format, video courses that people love that have gotten great results. Go and check them out. I’ll be more than happy to help you out. Thank you so much for listening. If you like this series also review it on iTunes. It does help to share this wisdom and knowledge with the world and really get the facts out there.

Honestly, if you know anybody that does night shift, or shift work, please send them the link to this audio or send them the iTunes link or whatever you got to do. Share it with them because I know it’s going to help them as well. We want to get this out to as many shift workers and night shift workers as possible. Send them this link and let them know that they should be doing it. I’m a night shift worker and I know exactly what it’s like to be working the industry and being out of shape and then being in shape. Again, thank you so much for listening to me. That concludes the Episode 13. If you want any clarification and stuff, you can also go to show notes for this. Otherwise, I look forward to speaking to everybody in another audio very shortly. Thanks again. Have an awesome day.



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