{"title":"Books by Hugo","description":"\u003cp\u003eThe BioFit Blueprint Series for shift workers by Hugo Novais — available on Amazon Kindle.\u003c\/p\u003e","products":[{"product_id":"the-night-shift-gut-reset-a-21-day-plan-to-beat-bloating-3-a-m-cravings-and-energy-crashes-on-rotating-and-12-hour-shift","title":"The Night Shift Gut Reset: A 21-Day Plan to Beat Bloating, 3 a.m. Cravings and Energy Crashes on Rotating and 12-Hour Shift","description":"\u003cdiv\u003e\u003cdiv id=\"bookDescription_feature_div\" class=\"celwidget\" data-feature-name=\"bookDescription\" data-csa-c-type=\"widget\" data-csa-c-content-id=\"bookDescription\" data-csa-c-slot-id=\"bookDescription_feature_div\" data-csa-c-asin=\"\" data-csa-c-is-in-initial-active-row=\"false\"\u003e\n \u003cdiv data-a-expander-name=\"book_description_expander\" data-a-expander-collapsed-height=\"280\" class=\"a-expander-collapsed-height a-row a-expander-container a-spacing-base a-expander-partial-collapse-container\"\u003e\n  \u003cdiv data-expanded=\"false\" class=\"a-expander-content a-expander-partial-collapse-content\"\u003e\n   \u003cp\u003e\u003cspan\u003eIt's 3 a.m. You're bloated, you're not even hungry, and the doughnut tray is winning again.\n     \u003cbr\u003e\n     \u003cbr\u003eIf you work nights, rotating rosters or 12-hour shifts, most nutrition advice wasn't written for you. It assumes breakfast at 7 and bed at 10. Your body runs on a different clock, and your gut knows it.\n     \u003cbr\u003eThe Night Shift Gut Reset turns the latest Australian and international research on meal timing, fibre, fermented foods and sleep into a simple 21-day plan that works on day shifts, night shifts and the messy changeover days in between.\n     \u003cbr\u003e\n     \u003cbr\u003eInside, you'll discover:\n     \u003cbr\u003e\n     \u003cbr\u003e- Why a big meal at 2 a.m. feels so different from the same meal at lunch, and what lab studies found when shift workers had a meal, a snack or nothing at night\n     \u003cbr\u003e- The Four Anchors: four rules that tell you what to eat and when, on any roster, without counting anything - The night snack rule that kept people most alert and was followed by a safer simulated drive home\n     \u003cbr\u003e- Your personal protein and fibre targets, and how to hit them with food you can eat one-handed on a break - A 21-day plan with daily checkboxes for day, night and off days\n     \u003cbr\u003e- 11 batch-friendly recipes with protein and fibre per serve, including a no-microwave 1 a.m. Snack Box - The caffeine cut-off time that protects your day-sleep\n     \u003cbr\u003e- Troubleshooting for bloating, 3 a.m. hunger, constipation and waking up starving after a day-sleep This book is for you if: - You're a nurse, paramedic, factory, warehouse, mining, security, hospitality or transport worker on nights or rotating shifts - Your gut, cravings and energy fall apart on night blocks - You want a practical system backed by real, referenced research, not another crash diet About the author: Hugo Novais is a biotechnologist with a master's degree in genetics, a former professional competitive swimmer, and a CrossFit coach.\n     \u003cbr\u003eHe has worked rotating 12-hour day and night shifts for more than four years, so every rule in this book has been tested on a real roster.\n     \u003cbr\u003eEvery claim is referenced, with links to the studies. Includes a free printable 21-day tracker, shopping list and one-page plan for readers.\n     \u003cbr\u003e\n     \u003cbr\u003eScroll up and grab your copy today.\u003c\/span\u003e\u003c\/p\u003e\n  \u003c\/div\u003e\n \u003c\/div\u003e\n\u003c\/div\u003e\u003c\/div\u003e","brand":"Milenium","offers":[{"title":"Default Title","offer_id":67628153503938,"sku":null,"price":0.0,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0597\/6080\/4034\/files\/81tQxtbNc9L._SL1500.jpg?v=1791048735"},{"product_id":"protein-and-creatine-for-shift-workers-a-28-day-plan-to-keep-your-muscle-strength-and-energy-on-rotating-and-12-hour-rosters-with-12-high-protein-recipes-the-biofit-blueprint-series-book-1","title":"Protein and Creatine for Shift Workers: A 28-Day Plan to Keep Your Muscle, Strength and Energy on Rotating and 12-Hour Rosters, with 12 High-Protein Recipes (The BioFit Blueprint Series Book 2)","description":"\u003cdiv\u003e\u003cdiv id=\"bookDescription_feature_div\" class=\"celwidget\" data-feature-name=\"bookDescription\" data-csa-c-type=\"widget\" data-csa-c-content-id=\"bookDescription\" data-csa-c-slot-id=\"bookDescription_feature_div\" data-csa-c-asin=\"\" data-csa-c-is-in-initial-active-row=\"false\"\u003e\n \u003cdiv data-a-expander-name=\"book_description_expander\" data-a-expander-collapsed-height=\"280\" class=\"a-expander-collapsed-height a-row a-expander-container a-spacing-base a-expander-partial-collapse-container\"\u003e\n  \u003cdiv data-expanded=\"false\" class=\"a-expander-content a-expander-partial-collapse-content\"\u003e\n   \u003ch4\u003e\u003cspan\u003eYou train hard. Then a night block hits, and your strength, your energy and your progress disappear.\u003c\/span\u003e\u003c\/h4\u003e\n   \u003cp\u003e\u003cspan\u003eIf you work nights, rotating rosters or 12-hour shifts, most muscle-building advice wasn't written for you. It assumes eight hours of sleep, three neat meals and a gym session after a 9-to-5. Your roster breaks all three, and your muscles notice.\u003c\/span\u003e\u003c\/p\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-bold\"\u003eProtein and Creatine for Shift Workers\u003c\/span\u003e\u003cspan\u003e turns the research on protein timing, creatine, sleep loss and time-efficient training into one simple rule and a 28-day plan that works on day shifts, night shifts, changeovers and days off.\u003c\/span\u003e\u003c\/p\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-bold\"\u003eInside, you'll discover:\u003c\/span\u003e\u003c\/p\u003e\n   \u003cul class=\"a-unordered-list a-vertical\"\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eWhat one sleepless night did to muscle building in an Australian lab study, and the type of exercise that protected it during a week of short sleep\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eThe \u003c\/span\u003e\u003cspan class=\"a-text-bold\"\u003e4-30-5-2 Rule\u003c\/span\u003e\u003cspan\u003e: four protein feeds, 30 grams each, 5 grams of creatine and 2 strength sessions a week, on any roster\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eYour \u003c\/span\u003e\u003cspan class=\"a-text-bold\"\u003eRoster Protein Map\u003c\/span\u003e\u003cspan\u003e for nights, days, changeover and recovery days\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eAn honest, referenced chapter on creatine: what it does, what it doesn't, how much, and the real answers on water, kidneys and hair\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eThe training-timing rule that keeps your lifts up through night blocks\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan class=\"a-text-bold\"\u003eTwo 40-minute workouts\u003c\/span\u003e\u003cspan\u003e that fit a 12-hour roster, plus a 20-minute bad-week fallback\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eA \u003c\/span\u003e\u003cspan class=\"a-text-bold\"\u003e28-day plan\u003c\/span\u003e\u003cspan\u003e with daily checkboxes and weekly check-ins\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan class=\"a-text-bold\"\u003e12 high-protein recipes\u003c\/span\u003e\u003cspan\u003e with protein and fibre per serve, most of them batch-friendly\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n   \u003c\/ul\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-bold\"\u003eThis book is for you if:\u003c\/span\u003e\u003c\/p\u003e\n   \u003cul class=\"a-unordered-list a-vertical\"\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eYou're a nurse, paramedic, police officer, firefighter, miner, factory, warehouse, transport or hospitality worker on nights or rotating shifts\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eYou lift, do CrossFit or play sport and feel weaker after every night block\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eYou want a practical, referenced plan, not supplement hype or a crash diet\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n   \u003c\/ul\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-bold\"\u003eAbout the author:\u003c\/span\u003e\u003cspan\u003e Hugo Novais is a biotechnologist with a master's degree in genetics, a former professional competitive swimmer and a CrossFit coach. He works rotating 12-hour day and night shifts in food manufacturing himself. Every claim in this book is referenced, with links to 30 studies and official sources.\u003c\/span\u003e\u003c\/p\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-italic\"\u003eIncludes a free printable Roster Protein Map, 28-day tracker and high-protein shopping list for readers.\u003c\/span\u003e\u003c\/p\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-bold\"\u003eScroll up and grab your copy today.\u003c\/span\u003e\u003c\/p\u003e\n  \u003c\/div\u003e\n \u003c\/div\u003e\n\u003c\/div\u003e\u003c\/div\u003e","brand":"Milenium","offers":[{"title":"Default Title","offer_id":67782692896962,"sku":null,"price":0.0,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0597\/6080\/4034\/files\/71RwjHQUs9L._SL1500.jpg?v=1791902219"}],"url":"https:\/\/www.milenium.com.au\/collections\/books-by-hugo.oembed","provider":"Milenium","version":"1.0","type":"link"}