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For everyone who works
while others sleep.

His story →
For shift workers

Not tired. Empty.

Early shift, late shift, night shift, rotating shift — the usual advice on sleep, food and training assumes a normal day. Yours doesn't look like that.

The vending machine at three in the morning. The city starting its day when you're driving home. Sleep that never quite feels like sleep. The third night shift in a row — today there's only room left to sleep.

Florian

11 years. I thought I was the problem.

109.9 kg. Gained over 11 years — not overnight, but over all those years of shift work. For a long time he thought he lacked discipline. Until he understood: it was the rhythm his body was never built for. For the past two years he's been going the other way — over 20 kg down. That's why he built what he wishes he'd had — his own experience, backed by years of further education in nutrition, sleep and exercise science.

ILS (Germany) · Coursera (University of Michigan · Yale · Emory · University of Colorado Boulder)

Today: under 90 kg. Still on shifts.

Read the full story →
The system

Five things that are connected.

Most advice treats sleep, food and training separately — as if every day were the same. Das Schichtsystem™ treats it as what it actually is: one connected system, built around your real shift, not a normal day.

Sleep→ Nutrition→ Energy→ Movement→ Shift changes
Free, no purchase required

Start here.

Tool (German)

Calorie calculator

Built around shift, goal and eating style. No account needed.
Tool (German)

Spot your sleep pattern

Log sleep duration and recovery to see patterns. Stays on your device.
PDF

The Sleep Protocol

What actually helps in the first 90 minutes after a night shift.
Get started

If you want more than the free tools.

One product, paid once, no subscription.

Starter Guide

Starter Guide

Sleep, nutrition, energy and movement, brought together in one place — meant to be worked through, not skimmed.

€29 · one-time
Until Dec 31, 2026 — then €49
View →

App Premium and 1:1 Coaching are coming to English later — for now, the Starter Guide is the way in.

Not sure what fits?

An honest way to decide.

You want to understand what's going on with you first? Starter Guide →
You want a free daily protocol for the first hours after a shift? Sleep Protocol →
The app

Guide = knowledge. App = daily support.

The app exists and is in beta — but it's German-only for now, so it isn't part of the English offering yet. This is what it looks like.

Screenshot: today dashboard with a goal-driven daily overview
Your day at a glance.
Screenshot: daily check-in for energy, sleep and stress
A ten-second check-in.
Screenshot: Premium coach with today's and tomorrow's recommendation
A coach that knows your shift.
Trust

Your data stays with you.

Everything stays on your device. No server, no cloud, your data is never sold.

Questions

What you want to know.

Do I have to count calories?

Not obsessively. The app gives you orientation, not a requirement — you can track if you want to, but you don't have to.

Does this work with rotating shifts too?

Yes. The guide and app are built for every shift pattern — 12-hour day/night, classic 3-shift rotation, or pure night shift.

Do I need the app, or is the guide enough?

The guide works on its own. The app is the daily follow-through — if you'd rather work without an app at all, the guide is the right choice.

Is this medical advice?

No. The content is for general information and does not replace medical advice. See a doctor for persistent issues.

What happens to my data?

The app stores data locally on your device, no server. Details in the privacy policy (German).

New in the journal
03:17 — why you're lying awake at night Why you gain weight despite eating less Why you can't fall asleep after a night shift
More in the journal →
Florian's shift setup

Small things.
Real difference.

No ads. No sponsored posts. Things that genuinely made sleep, energy and daily life on shift work easier for me.

🌙

Sleep

🍱

Food & drink

💡

Night shift

No paid placements. Affiliate links — the price for you doesn't change. I only recommend what I use or have used myself.

Ready to understand your rhythm?

Get the Starter Guide →