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Matthew Kaufman | THE HEALTH COACH FOR HEALTHCARE WORKERS

@mkauffit

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Take back control of your health - without changing your career
💪 12-hr Shifts | Exercise | Nutrition | Recovery
⚡️ 16+yrs coaching
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If you’re new here, now you know who I am, where I came from, and why I coach.

Glad you’re here👋🏼 by @mkauffit

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5 days ago

✅ Save for later

If your “morning” starts at 4 PM, you rely on caffeine 24/7, and haven’t woken up feeling rested in years this is for you.

Follow these Non-Negotiables for 75 days:

1️⃣ Pack your shift food (no exceptions)
Night shift food options are either closed or garbage.
If you didn’t bring it, you already lost.
Eat your main meal before the 2–4 AM crash.
1 real meal + 1–2 high-protein snacks minimum.
The more healthy options you have, the better.

2️⃣ First meal = high protein (30–40g min)
You’re starting your “day” half-awake and under-fed.
Skipping or grabbing junk sets the tone for the whole shift.
Protein first = stable energy.

3️⃣ Water: 80–120 oz during your shift (set alarms)
Set 2–3 alarms on your phone during your shift (example: 10 PM, 1 AM, 4 AM).
When it goes off, drink water.

4️⃣ Strategic caffeine (not constant)
Stop sipping caffeine your entire shift.
Use it with intent: early shift or when you actually need it.

5️⃣ 8,000–10,000 steps daily (track it)
Night shift = long periods of sitting with random chaos.
Don’t default to the chair. Move when it’s slow.
Short walks during shift > trying to make it up after.

6️⃣ 3 lifts per week (30–60 min)
Lift after you wake up, not after your shift.
Post-shift workouts rarely happen, be honest.

7️⃣ Control your environment before bed
Sunglasses on the drive home.
Keep lights as low as possible. No phone stimulation.
You need to tell your body it’s nighttime, otherwise it won’t shut off.

8️⃣ Sleep like it actually matters
Blackout curtains. Cold room. Zero light.
🔑 Phone outside of the bedroom.

9️⃣ Control your post-shift eating (most people ignore this)
You’re likely exhausted, overstimulated, and starving when you get home.
Have a planned meal ready before you walk in.
Protein + carbs. Eat, shower, sleep.

🔟 Anchor your wake-up time (even on days off)
This is the hardest one, but it matters.
Stop flipping between night shift and “normal life.”
Pick a consistent wake-up window and stay within 1–2 hours no more what.
Your energy is unstable because your schedule is.

✅ Send this to someone else on nights, because doing this alone is 10x harder by @mkauffit

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77

6 months ago

This coaching isn’t for everyone — and that’s intentional.

I built this program for healthcare workers who spend all day caring for others… and are finally ready to stop putting themselves last.

But here’s the truth: coaching only works if you’re willing to do your part.

The clients I get the best results with:

✅ Healthcare workers across all roles — nurses, doctors, techs, therapists, and more
✅ People ready to break the all-or-nothing cycle
✅ Healthcare pros who want real structure and accountability — not another quick fix

If you saw yourself in these slides, that wasn’t a coincidence.
This coaching was built for YOU.

I care deeply, but I only work with those who care just as much about their change.

📩 Comment “READY” if you’re done waiting for the “perfect time” and want to finally feel confident, energized, and in control again. by @mkauffit

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a year ago

Here’s exactly what I’d order at Starbucks:

🎃 TALL ~120–150 calories

“Can I get a Tall Iced Pumpkin Spice Latte with almondmilk, no whipped cream, and 2 pumps of pumpkin sauce?”

🎃 GRANDE ~170–200 calories

“Can I get a Grande Iced Pumpkin Spice Latte with almondmilk, no whipped cream, and 2 pumps of pumpkin sauce?”

🎃 VENTI ~220–250 calories

“Can I get a Venti Iced Pumpkin Spice Latte with almondmilk, no whipped cream, and 2 pumps of pumpkin sauce?”

Why these changes?

→ Almondmilk keeps the calories lower than the standard 2% milk.

→ No whipped cream cuts out a pretty easy chunk of calories without taking away the actual pumpkin flavor.

→ 2 pumps of pumpkin sauce gives you plenty of that PSL flavor without using the full amount.

And you’re still getting the espresso, pumpkin, cinnamon, nutmeg and clove flavors that make you want the drink in the first place.

For comparison, Starbucks’ standard Grande Iced Pumpkin Spice Latte is about 370 calories, 45g sugar, 16g fat and 11g protein before customization.

So yes, go get the damn pumpkin spice latte. 🎃☕️

💬 Prefer your pumpkin spice latte HOT?
Comment “HOT” below and I’ll send you exactly what to order at Starbucks based on the size you want, so you can enjoy your PSL without gaining 4 pounds.

✅ Save this and give it a shot! You can still enjoy your favorite fall drinks while working toward your health goals.

Don’t forget to follow @mkauffit so Instagram allows me to DM you the link 👍 by @mkauffit

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3 days ago

I don’t need to be better than you. I need to be better than me. by @mkauffit

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4 days ago

Your how is useless without your why by @mkauffit

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3

4 days ago

If you’ve ever gotten off a 12, driven home exhausted, and thought, “There’s no way I’m making it to the gym today,” this one is for you.

After working one-on-one with hundreds of healthcare workers, here’s what I’d recommend.
➡️ Swipe right to see why.

One problem. One solution. One action. Health strategies for your reality.

‼️If you work in healthcare and there’s something you’re struggling with, Comment Below or Send me a DM and tell me about it. It might be the topic of my next post.

✅ Save this so you have it the next time you find yourself in this situation, and give it a shot.

If you’re a healthcare worker, don’t forget to follow @mkauffit for more 👍 by @mkauffit

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3

5 days ago

Every day that goes by is one less day you have.
Stop worrying about what everyone else thinks and go do the things you keep saying you’ll do “someday” by @mkauffit

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8

5 days ago

What should you do when a busy shift or being on call completely throws off your sleep and workout plans?

After working one-on-one with hundreds of healthcare workers, here’s what I’d recommend.
➡️ Swipe right to see why.

One problem. One solution. One action. Health strategies for your reality.

‼️If you work in healthcare and there’s something you’re struggling with, Comment Below or Send me a DM and tell me about it. It might be the topic of my next post.

✅ Save this so you have it the next time you find yourself in this situation, and give it a shot.

If you’re a healthcare worker, don’t forget to follow @mkauffit for more 👍 by @mkauffit

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5

6 days ago

✅ Save for later

1. They put workouts on the calendar before the week starts.
They know their schedule is going to get crazy, so they decide when they’re working out before everything else fills their calendar.

2. They plan for the days they know will be crazy.
They don’t wait until they’re exhausted and 10 hours into a shift to figure out what they’re going to eat or when they’re going to exercise. They decide ahead of time what the plan is. Everything comes down to preparation.

3. They always have quick, healthy food available at work.
Their schedule can change in a second, so they don’t rely on having time for a full meal. They keep easy, low-to-no-prep options with plenty of protein within reach so they have something solid to eat when the day gets insane.

4. They stop waiting to feel motivated.
Your body naturally wants comfort, so you’re rarely going to feel extremely motivated to work out, go to bed on time, or choose the healthier option when the easier option is right there. They don’t wait until they feel like doing it. They do it because they know it needs to get done.

5. They find an expert when they can’t figure it out themselves.
If you’ve been trying the same diets, workouts, and strategies for years and you’re still not getting closer to your goal, doing more of the same probably isn’t going to change the result. They find someone who knows what they’re doing, helps identify what’s actually holding them back, and gives them a clear plan and accountability to follow through.

💬 Comment “WORKOUT” and I’ll send you my FREE 7-DAY EXERCISE GUIDE with exactly what to do, how much to do, and when to do it so you can finally make exercise a priority, even with a demanding healthcare schedule.

✅ Save this and give it a shot! I can PROMISE you you will see the needle move even by adding 1 or 2 of these to your daily habits.

Don’t forget to follow @mkauffit so Instagram allows me to DM you the link 👍 by @mkauffit

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7 days ago

✅Save for later

If you’ve been trying to lose weight for months or even years, this is exactly the approach I would take:

Step 1️⃣: Make your meals predictable

I’d pick 2–3 breakfasts, lunches, and dinners I like and rotate them throughout the week. Fewer decisions will result in less random eating.

Step 2️⃣: Set your protein target

I’d figure out how much protein I need each day and build my meals around it.

Step 3️⃣: Schedule 3 weekly workouts

I’d choose 3 days I can realistically train and put them on my calendar before the week starts. Full-body workouts. 45–60 minutes each.

Step 4️⃣: Get your steps throughout the day

I wouldn’t rely on finding an extra hour to walk at night. I’d get more steps during work, errands, breaks and other parts of my normal day.

Step 5️⃣: Plan for the bad days

What happens when work runs late, you’re exhausted or you don’t have time to cook? You need to figure that out before it happens. Keep high-protein foods at work. Have a few quick meals prepped and ready to go.

Step 6️⃣: Get a coach if you’ve been stuck for a long time

If you’ve been trying to lose weight for months or years and nothing is changing, I’d seriously consider getting help. A good coach can build the plan around your schedule, help you understand what you actually need to change, hold you accountable, and adjust things when you’re not getting results. You’re not just paying for a workout and a meal plan. You’re getting someone who knows how to put all of it together and help you follow through until you reach your goal.

💬 Comment “STRONG” below and i will send you my FREE 7-DAY Program that I’ve just launched with all of my top exercises FOR BUILDING A CONSISTENT ROUTINE.

✅ Save this and give it a shot! I can PROMISE you you will see the needle move even by adding 1 or 2 of these to your daily habits.

Don’t forget to follow @mkauffit so Instagram allows me to DM you the link 👍 by @mkauffit

40

11

8 days ago

✅ Save for later

1. They put workouts on the calendar before the week starts.
They know their schedule is going to get crazy, so they decide when they’re working out before everything else fills their calendar.

2. They plan for the days they know will be crazy.
They don’t wait until they’re exhausted and 10 hours into a shift to figure out what they’re going to eat or when they’re going to exercise. They decide ahead of time what the plan is. Everything comes down to preparation.

3. They always have quick, healthy food available at work.
Their schedule can change in a second, so they don’t rely on having time for a full meal. They keep easy, low-to-no-prep options with plenty of protein within reach so they have something solid to eat when the day gets insane.

4. They stop waiting to feel motivated.
Your body naturally wants comfort, so you’re rarely going to feel extremely motivated to work out, go to bed on time, or choose the healthier option when the easier option is right there. They don’t wait until they feel like doing it. They do it because they know it needs to get done.

5. They find an expert when they can’t figure it out themselves.
If you’ve been trying the same diets, workouts, and strategies for years and you’re still not getting closer to your goal, doing more of the same probably isn’t going to change the result. They find someone who knows what they’re doing, helps identify what’s actually holding them back, and gives them a clear plan and accountability to follow through.

💬 Comment “STRONG” below and i will send you my FREE 7-DAY EXERCISE guide that ive just launched with all of my top exercises FOR BUILDING A CONSISTENT ROUTINE

✅ Save this and give it a shot! I can PROMISE you you will see the needle move even by adding 1 or 2 of these to your daily habits.

Don’t forget to follow @mkauffit so Instagram allows me to DM you the link 👍 by @mkauffit

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11

10 days ago