Fasting for Night Shift Workers: Meal & Light Exposure Tips
Вставка
- Опубліковано 12 чер 2024
- Night shift workers have special meal timing and fasting considerations, in this video we discuss the details.
Support your fast with Berberine HCl & Lipoic Acid by MYOXCIENCE: bit.ly/berberine-biotin-ala-s...
Use code Podcast to save
Clean Melatonin: bit.ly/clean-melatonin
Best Sleep Mask: bit.ly/2AIVbDV
Save with code HIH
New to fasting? Give ProLon a try: bit.ly/3wY9GQ8
Discount Code (15% off all Products): MetabolicMike
------------Sleep & Camera Tools You NEED!----------------------
Best Sleep Mask: bit.ly/2AIVbDV
Blue Blocking Glasses: bit.ly/blueblox
Gravity Blanket (use code HIH10 to save): bit.ly/cooling-gravity-blanket
A Metabolism Book Should Have:amzn.to/2jUiAh5
Best Mouth Tape (Nexcare): amzn.to/31qJayh
Red Headlamp (wear this at night around your house): amzn.to/2YzMGtw
Breath Right Strips: amzn.to/31t5VSl
Best iPhone Stabilizer: amzn.to/2IuCFFw
Sony Vlog Cam: amzn.to/2DhRV4j
My Interview Camera C100 ii: amzn.to/2EC5NE8
Vlog lens: Canon EF-S 17-55mm f/2.8 IS: amzn.to/2IGlfSo
Good Audio: Rode VMPRPLUS Videomic Pro: amzn.to/2v9W9cm
----------------------------------------Show Notes-------------------------------------
0:00 Intro
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Thanks for doing this for us night shift workers. We are always forgotten.
💯💯💯😩😫😩
Yes we are night shift for 20years
We really are 🤔🙄❤
I work a graveyard shift. Ketovore, IF18/6. Eating window 12am-6am. I use sleep masks, blue light sunglasses, blacked-out bedroom window, CBD oil, etc. I wake up at 2pm and have my coffee outside on my deck to get some sun light and vitamin D. Thank you for what you doing, dude. You help more people than you realize.
Sounds like you live in a wonderful climate!😄 here, 🇨🇦 we have the added complication that you may black your room out for the only nice sunshine of the day and then wake up in overcast only to have the sun go down by 5. I used to get such anxiety about missing the precious little sunshine. Glad to be retired from the ambulance!!
Your last meal is 6am then what time you should sleep? Is it 7am then you wake up in 2pm?
@@chrisgeraldtanjay295yeah it doesn't sound healthy when it comes down to the actual sleep
I've worked 12 hour Nightshifts for the last 7 years. What I have found that works for me, as stated in the video, is that I just flipped my eating habits etc. So get good sleep in the daytime, eat between 19:00 and 2300(latest) and then fast until I start the next Nightshift (19:00).
It enabled my body to have a flipped circadian rhythm and also encorporate 4 or 5 19 to 20 hours fasts a week
It has actually helped me lose 35lb and have erased previous health issues that I had. I have never felt healthier in my life.
That’s very inspiring. I’m going to start Night Shift next week I’m a single mom have to manage house work, child care etc I do Intermittent fasting so your message gives lot of hope that’s it’s possible to be healthy if we follow healthy habits and be disciplined, thanks a lot.
@Pavithraradhakrishnan2 You're welcome, glad if it helps you. I just find that all these videos totalling ignore the large slice of the population that don't work 9 to 5 jobs, especially night workers.
I work 3 pm until 2 am...break at 8 pm so im thinking about eating at 8 and fasting until 8 the next day. Its so hard for me to not eat when i get home though my body has been physically pushed to its limit and i cant help but stuff my face then fall asleep sitting up in bed bc i ate too much to lay down. Have to break this cycle.
As a night shift worker, you cant imagine how gratefuk i am for this video. Thank you so much!!
Thanks! It's long overdo BTW!!
as a night shift worker I don't know how this is helpful. He is assuming nightshift is the same as day shift and its not.
@@mydigitallife8311 literally talks about it at 4:30
@@Highintensityhealth "overdue".
So grateful for this. I'm a truck driver and I work 10pm-10am and I always have to guess and try to adjust information to my schedule. This is really helpful. THANK YOU!
I have been working fulltime nightshifts for 9 years. This video is spot on. The only thing i do diffrent is my mealtiming. I only eat when i wake up in the afternoon and a small meal before i go to sleep in the morning. If i dont eat before sleep i find it a bit hard to fall asleep but if i eat to much my sleep quality is also bad.
Also i take magnesium, zinc and melatonin before going to sleep.
Spot on i take Zing and Magnesium not melatonin tho, i eat a big meal once i wake up before going to work, fast all night, come home and sleep, repeat :)
Sounds like you know what works for you!
Do you guys do combination of days and night or only nights ?
Sounds good to me! I am not managing as well, though keto has been helpful for the past year.
Thank you for including us. We are such a neglected group. I never eat my whole night shift. I stay on my normal daytime fasting/eating window.
Agree, sadly neglected. Hopefully this was a little helpful,
Mike
@@Highintensityhealth Would OMAD be good to do with a heavy meal right before the nightshift? Or maybe 2MAD with a heavy meal before the nightshift and the second lighter meal after getting up from sleeping?
Thank you for sharing the info in this video, every bit of advice and information definitely helps! 🌸🍀
You dont eat during your shift?? Dont you get hungry?
@@sorbak5050 Sometimes I do. It’s more of a discipline. If you’ve ever intermittent fasted or fasted for a period of time, it’s similar. The benefits outweigh the hunger pain.
@@cassandrasan144 you are right. Im gonna try this to 😁
Dude, thanks for making a video for us 3rd shifters. Watched your last one and was trying to think how I'd apply it to my schedule, but now you covered it. Love your stuff man, keep up the great work!
Love this. Been really waiting for someone to talk about this for night shifters. Thank you so much!
Security Officer here. yeah night shift is very very brutal and I did something so stupid when I first started
Drinking coffee right before bed.
Thank you so much for sharing this! There is a significant portion of the population that will benefit from this information!
Now you tell me! Retired now, but shift work @35 yrs :) Thanks for the video! Always great info.
Lol
😅😅
I work 9pm-5am Monday through Friday, and have been in the bad habit of switching right back to a normal schedule on the weekend, and even staying up 24hrs the Monday the work week begins. I find that my problem is that it's so quiet and boring and dark at night, it's hard to stay awake on the weekend. But leveraging Melatonin, maybe exercising, and utilizing light might be the way to go. This is priceless info for me, and I appreciate you taking the time to put it out there.
Thank you for this video. Like yes, I know waking up early is healthy. Rich people will say join the 5am club or whatever to be successful. What I hear is you need the privilege of a 9-5 to even get started. There are SO many people who work other hours and I'm so grateful you are actually taking us into consideration. Fitness trainers always give me cookie cutter advice to wake up at 6 am and go to the gym. But if i don't get home before 4am, that advice really doesn't work.
Lots of love from night shifter workers! Thank you Mike!!
Thank you so much for this! I’ve been trying to find material on fasting for us night shifters.
Thank you! That thanking night shifters went directly to my heart!!! ❤️❤️❤️❤️❤️
I’ve been completely lost trying to figure this out for myself. Thank you so much for this much-needed guidance! 🙌🏽
Agreed, it's always so helpful to have guidance on your health journey!
Thank you for this. Your vlog post is an extremely necessary guide for those workers who call the graveyard shift their normal.
Thank you so much for this video.❤️
Just curious was this video in response to my post a couple months back because I've never seen anyone on UA-cam do a video for night shift workers. If not thanks anyway. I think you have by far the best and most informative health channel on UA-cam. Keep up the great work. 👊🏿👏🏿
I thought it was because a comment I made a while ago 🤣 maybe it was in the air 😁
I needed this.
Thank you so so so much for this intresting video !
I work 10pm to 6:30am… when I get home, my wife and two kids are up. I sleep pretty well due to blackout curtains. I wanna start fasting overnights.
Thank you for this video 🙏🙏🙏
Thannnnk you for this. Thank you Thank you Thank you.
Thank you soooooo much! I watch vids on my nightshift and that's how I found you. You are the only one out of many biohackers/Keto influencers that has addressed my question on how shift work affects us and what to do about it. I appreciate it. I use all kinds of hacks but wasn't sure if the bodily functions switched or not to accommodate my normal hours of a shift worker. I try to keep the same hours on my days off but notice if I have a few days off like for vacation and sleep "normal" hours I lose weight easier and just feel better. Again, Thank you. You are now my #1 by showing you hear the concerns of your listeners. Namaste
Thank you!
Thank You! Thank You!
Good info. I work a miserable shift and appreciate the tips
Thank you so much!
It was informative and helpful. Although I'm not on night work, I was curious how that would work. I've seen no-one talking on this issue here, at least from what I've seen.
BTW, the board was much easier to look at today, not bouncing off too bright. Thanks!
I wish I had this info years ago!
This is awesome! Nobody really talks about the nightshift!
There are many benefits to the night shift as long as you are religiously adhering to healthy sleep hygiene. (I have read) reduced stress due to reduced commuting times. Supervisors on night shifts and colleagues are more chilled out as they are more adaptable than 9-5ers. Make sure you get around 6-8 hours of sleep and it doesn’t need to be in one big block it can be sleep at first waking up and then going back to sleep some more. Fomo is the biggest thing preventing people from sleeping
Thank you so much
Thank you for the info
I’m a truck driver on a overnight shift 5 days a week 70 hrs
This will be very helpful keeping me going until I can land a day shift position
I do sometimes stay up in the morning and try get plenty of sunlight after a night shift, especially if the weather is to be warm because I know mainly here in Ireland if I go to sleep, when I get up it'll be really cloudy, doesn't effect my sleep much, as in I get at least 6 to 8 hours either way
I work on call around the clock. No schedule at all. I love my career but it's horrible for any kind of fasting schedule or even being able to get to the gym. 😔🥺
I always wondered about this topic. I am an early bird but sometimes I have to work onto the later hours of the evening and feel the need to load up on carbs afterwords.
I been on nightshade for 6 years, past winter I lost 40 lbs,but summer light made it hard to continue my diet routine,I am so ready for fall get back on schedule, your video help me understand what my body has been going through, thank you
Thank you 🥰
I used to fast 40 hrs one time/week on overnights but eventually just gave it (work) up. I never had such bad health as when I did nights🤷
It can definitely be tough to maintain a healthy lifestyle when working nights. that's why videos like this are essential!
Thank you for this. I’ve been a shift worker for 17 years as a police officer in northern Canada. My sleep has always been difficult. I’ve recently acquired some night time blue blocking glasses that I plan to wear the last 3 hours of my night shifts. I’ll take some of your advise.
Last 3 hours of night shift lmfao 😂 💀 I feel you in that one!
Thanks for first video on Internet for night shift workers.
Great app on all things circadian rhythm, light, TRE etc is "Circadian". You can find it on the App/PlayStore.
Brilliant
I no longer work the night shift 7-7. I however wake up in the night with a truly growly hungry tummy and can’t get back to sleep without a little snack
I appreciate this. I'm morbidly obese, been in nights for 20yrs...I struggle. I have a family and my life is crazy
How are you doing now?
@Tanya Wieczorek still obese. Just went to 10 hr shifts. I'm a mess. I fall off so easily
Im having absolute hell getting on a schedule. Been on night shift for 4 years with a production company, usually sleep 5-11 the best i can with an awake house. At least once a month im asked to come to day shift for a few days and boy does that throw my body out of alignment especially doing it often like soon as i get semi comfortable on nights i get thrown on to day shift. Another issue im having is overconsumption of caffeine has become just as much an addiction like smoking. When im home i barely consume caffeine and smoke much less. Thinking about fasting.
I work 11PM -7AM
wow you read my mind
Thanks for this video, I am starting night shift doing construction work next week for 7 weeks, I haven’t worked nights before and I would fast all night and usually do Omad and I would eat whatever I wanted but boy I did I feel off.
I am gonna do what you recommend with a low carb keto diet.
Thanks for making this video! I work 12 hour rotating shifts of days and nights, so I generally will work both day and night shift every week. Is there any way to implement this with a schedule like that?
I sleep wearing a mind-fold mask. It's not meant for sleep, necessarily, but it does block out _all_ light, including around the edges of your vision.
I do very frequently. Thank you. We have to go against the light. I get home around 9 ish. Sleeping 3 hours getting up doing stuff. Getting back to sleep at 6. Getting up at 11. Clock in at 12. Your system not working in real time.
What is the minimum daily amount of sleep we should aim for? I work varied night/day shifts and it's hard to get a regular sleep/wake cycle. But I at least want to get enough sleep 🙌🏻
I’m one of those weird people that has always been able to sleep whenever and go on very little sleep. That is being put to the test now as a night time trucker. I’ve tried to put more effort into my sleep and working out now. Trying to learn what else I can do to stay healthy.
i went to work nights shifts just cuz a lot of money difference. thanks for this )
I work from 11pm to 730 get home go to sleep until 230 then up til next morning want to do 20 :1 fasting but need to know what would be a good schedule
Awesome video. Just found this during my overnight shift. I’m a NYC Paramedic. Trying to figure this out and it’s been hard. So should I be training fasted in the morning when I get off work to then sleep 7-8 hours.
Eat a good meal when I wake up. Snack a bit during my shift etc. planning on fasting from 4am to 6pm
I do 4 on days 6am to 6pm, 4 days off then 4 nights 6pm to 6am then 4 days off.
What in your opinion would be the best way to live with this.
I try to stagger my sleep in my days off so I try to go to be 2hours later each night and wake up 2 hours later in the day so I can adjust slowly to my next shift pattern. And when I come back the 1st 2 nights I come back about 4 hours each night and I try to go to bed at 10pm on my last 2 nights
In night shift I don't eat anything after 12am
Thanks
I work 10:30pm-9am so the sun isn’t up when I wake up at 8pm most months. But still I try what I can to get by
Alot of people work 3-11 afternoon shift I try to go to bed before 12pm get up at 7:30 I eat at 12 PM and 5
I have a beauty of a shift. Early morning til the next afternoon. Bonus the job is active!! Yay! Isn't it better to try omad or have a small eating window?
i was looking for this thank you so much....i work night shift i dont want to gain weight
Thank you for this wonderful information. I have a message I would like to share with you too. This may sound strange, but I can see you know how key light is to, well everything. So, I know it may seem out there, but it's true. If you sing to the SUN of love and thanks, the SUN will answer you with stronger healing rays. It's miraculous, divine. You can use any tune, just add your own words of love and thanks. The more you do, the more you will see, our life giving, living light. Thank you again. With light and love always🎼🌞💓
Thanks for the information.
I'm living in the northern hemisphere. So the winter months from 10am-2pm will be daylight (not sunshine) for me. I've been working only nightshifts 1 week on and 1 week off for the last 8 years. I never worry about sleep, I hit the pillow and I'm in lala land. I worry about my metabolism as blood work shows low thyroid level and I'm on meds for it. Will it correct with intermittent fasting?
Fireman typically do not stay up all night, they will eat sleep normally until there is an incident to go to. So normally it is interrupted.
I don't need a 24 hour lifestyle, I'm happy to have nothing open overnight.
Thank you for taking the time to do this Video.but not only dr,or police man work the night shift. Mr but anyways can You tell me when is the best time to take Protein if i work the Night shift. Thank You
.
Hello Sir. I need your advice. I am currently working 6 days on night and doing OMAD . I just eat my one meal after my shift in the morning and then sleep. Is this still okay? I try to make it a big healthy meal. More Veg, eggs, lean meat, nuts etc. Also, want to do it for weight loss.
Thanks again for all the information.
Please re do this and just do a step by step. I’m having trouble grasping this but I know it’s because my brain is kinda shot from sleep deprivation
Could you do another Video on this Subject Please
Agreed, the more information the better!
Have you ever done a video on canola oil or linoleic acid in vegetable oils. Please look up Chris knobbie.
When do you eat if your job is very physically intensive?
I work a 7 nights on and 7 days off 😅 I dont think I should fast my entire week off... maybe just the first and last couple days of that graveyard week?
I did for 6 months, it messed me up big time. Luckily on day shift. I tried many of these things, but I still got destroyed. Great video as always Mike.
One meal a day? I wouldn’t survive. I work 7p-7:30 am, home and in bed my 9:30 at the latest. I take melatonin gummies that also have gaba, l theanine, 5htp and other natural supplements.. I wake up around 4 and work out and have my first dinner around 6 but I I’m so hungry through my entire night. I’ve tried fasting from midnight- morning and it’s doable but hard. My stomach growls and all I want to do is eat . Consuming on average 1800 calories with 130-150g of protein and I still feel hungry all the time 🥴
When is the best time to exercise when you work nights?
What about aids to stay away during night shift? I work nights 3 nights a week, and join my family in day life the rest of the time. I have a hard time staying awake- can I have coffee during night shift and still be considered as fasting? Does that mess up the circadian rhythm?
I work 4 nights in a row frm 8pm until 8am, same days, every week. I am currently on Keto, but even when not, my meal plan is low carb, with plenty of greens, good meats, organs, and high fat anyway. Would it be a good choice if I could for example, on my last night shift, do what I usually do - wake up ~~2 pm- 3pm like I do, eat my first meal after my cold shower (or skip the meal entirely), but fast whole shift and go to sleep while fasted after work, then use some of the days off while the sun is out? is it a bad idea to play like this, or maybe just occasionally, or not good at all? I am just starting to work night shifts, thank you for this. I need to start coping with it, as for now I am a little bit lost, an I feel like I am missing out, but I am indeed more productive, can focus better, do more stuff, so it is maybe just wrong approach to the switch, that with propper knowledge will pass.
Anyone know if he,’s got a video on a split schedule. I work from 1900-0300 2 days a week, 3- 0800-1200, and 2- 08-1700.
Actually the best sleep mask is Manta Sleep Mask, which is kinda similar to REMedy Sleep Mask, but better. REMedy Sleep Mask is awesome, but it can screw up your pillow, pillow case, or bed depending on which type of pillow or bed you have because the Velcro strap is so strong that fur from your pillow or bed could get on it. That does not happen with my Manta Sleep Mask. Never have to deal with the issue of the strap picking up fur from fabric, or anything like hair.
The REMedy is so amazing! Hard to beat IMO
@@Highintensityhealth Yes, but Mantra has the perfect sleep mask for everybody depending on their need. They have different types of Mantra Sleep masks, and have eye cup accessories for it. Also they just don't sell sleep masks even though that is their core product. They have other products that can improve your sleep similar to Blublox. I also like the fact that they have limited edition sleep mask sometimes. Their sleep masks are cheaper than The REMedy Sleep Mask, and the company is located in the USA. The REMedy Sleep Mask is expensive compared to the Mantra Sleep Mask even when it is on sale. I could buy two or three Mantra Sleep masks for the price of one REMedy Sleep Mask, so overall it is a better deal. I don't wear my REMedy Sleep mask as much as I wear my Mantra Sleep mask.
My wife works the teacher shift, lunch at 10:30 a.m.
I eat between 12 and 8pm so as my shift rotates I can keep some consistency.
What if i work graveyard shift half the month. My 12 hr shift ends at 7. So it would make sense if i am in bed by 8-9 AM
I had a quick question. What do you feel about Ozone Sauna Therapy?
Not sure what that is
As a overnight shift worker, what if you dont eat all night and just wake up every 3-4 hours to simulate a day schedule? Example: Fast all shift. Go to sleep at 5-6am, wake up at 8-9am eat breakfast and go back to sleep after and so on. Would that help?
Not sure about breaking up your sleep. But for eating keep in mind that you need to stay awake 1-2 hrs after eating to avoid gastric reflux.
worked 7pm to 7am for 13 years wish I had heard this back then 😕.
probably wouldn't have listened anyway.
Sir your not hearing me I work from 5pm to 7am. 😮When I get off I’m hungry and fat. 😮 can’t eat at work to busy. And I don’t need melatonin because I’m exhausted. I got plenty melatonin. I don’t need it. I need a feeding period.
at 10:22 you said to use the night shift time to fast.
i do night shift but its a rotating shift. for example. i could do 10pm-6am. next day im doing 8pm-4am. and day after im doing 6pm-2am. and last day im doing 2pm to 10pm. its really hard.
would appreciate if you can make a video on this my friend
and i would also like to fast during these days.
Omg that’s a rough schedule. I hope they figure out how to stabilize your that for you
What if you work 3 12s a week?
Hello 🙏 I have been doing intermittent fasting since approx 2 years. From 16/8, I graduated to 20/4. It was all going well until past few days. I live in India. Since about a month there has been a sudden rise in covid cases & deaths & since past 1 week, we r daily getting news of death of atleast 2 people related or known to us. Somehow, this has affected me & I m not able to complete the fast anymore. I have been following your (& a few other channels who r proponents of intermittent fasting). I m highly inspired by u (all). But I m not able to understand what is happening to me, is it due to stress or anxiety that I m unable to fast?
Eating can be comforting for you. You dealing with a ton of stress.
Stress impacts appetite, satiety. Normal 🙏🏽 focus on exercise and stress management
In India they are eating a lot of canola oil. This is what is cause COVID.
Best wishes to you with what you are going through right now.
i have that mask, it sucks..... lets light in around edges, only used a handful of times
IM PREPARING FOR NIGHTSHIFT STARTIING OCTOBER, HOPE I CAN SURVIVE, I AM ANEMIC
can someone summarize it
Ive been a vampire for years, my bedtoom is blacked out, cool, fans for white noise and my dogs are okay with it! I just hate winter dark when I wake up. I think my diet is more important? I eat rice, chicken, seafood, veggies and a fuck ton of water
Where are my midshift military Bois at??
I work night shit 12 h.for 3 days and 3 night break i sleep 💤 în the day time.
I work 7-8 days night shift a month. fast on thos days?
That’s my suggestion
@@Highintensityhealth Thanks!