If you work rotating rosters, you know the pattern. A run of nights leads to quick food, poor sleep, and another promise to reset next week. Most nurses want steadier energy, less joint pain, and better sleep. A structured plan built for shift work can support safe fat loss and help those gains last. This guide is written for adult nurses and midwives in Australia, including RNs, ENs, AINs, and agency staff. If you are pregnant, breastfeeding, living with other medical conditions, or have a history of disordered eating, speak with your GP before you start.