Who is writing this

What I do

I work five days a week, eight hours a day, in a supermarket. I run the bakery section, I unload deliveries, I stock shelves, I break down pallets. Physical work, all day, on my feet.

Most weeks I start at 6am and finish at 2pm. Some weeks I start at 2:30pm and finish at 10:30pm. Three or four nights a month I work overnight.

Nothing about my week repeats. That is the entire premise of this site.

What I am not

I want to be extremely clear about this, because the internet is full of people pretending to be something they are not.

• I am not a coach. I have never trained anyone but myself.
• I have no qualifications. None. Not in training, not in nutrition, not in anything related.
• I am not a doctor, a dietitian or a physiotherapist.
• I am not selling anything. There is no programme, no ebook, no coaching, no course at the end of any article here.

What I have is two years of doing this on a rotating supermarket rota, in my forties, with a body that has already been through a serious spinal injury. That is the only thing I am claiming, and it is the only thing that makes this site worth reading.

Why the site exists

Two years ago I noticed the things you notice at this age. Getting off the floor was harder. My back hurt in ways it had not before. My belly was growing even though I was on my feet all day.

So I went looking for advice, and I found nothing that fitted my life.

Every programme assumed I trained the same days each week. Every diet assumed I ate at the same times. Every sleep guide assumed I went to bed at eleven. All of it was written for people with a stable week, a stable body clock and a desk job.

None of it survived contact with a rota.

So I worked it out myself, slowly, over two years, and then I wrote it down. That is all this is.

Who it is for

If you are over forty, work a physical job on shifts, and you have started to notice that you are getting weaker, stiffer and heavier — this is written for you.

Supermarket, warehouse, factory, logistics, security. Anyone whose week does not repeat.

Where the money comes from

This site is free and I intend to keep it that way. It is supported by advertising, which is the only reason it costs you nothing to read.

I do not sell products, I do not take sponsorship, and I do not recommend anything on the basis of being paid. When I mention something I use — a supplement, an app — it is because I actually use it, and I am not being paid to say so.

You can read exactly what data is collected on the privacy page.