Dr. Axe (an online health expert) suggests that drinking carbonated water from something like a SodaStream or purchased from the store, helps regulate your blood sugar, neutralizes your bodily acids and is a much healthier alternative to soda. It seems to depend on your fitness and health goals. In my experience this strategy was the easiest to be consistent with and is the one I used. Tapping into Body Fat. If you want to do more, just make sure you are eating enough calories (especially fats and protein) during your eating window. Intermittent fasting (IF) involves organizing your eating around the time of day, eating normally for certain hours of the day (or days of the week), and fasting for others. So much good stuff in here. Why Does Fasting at Night Work? Great article! When will I enjoy a meal with my family? Well, consider tossing that out the window in favor of intermittent fasting instead – you will experience higher energy levels, increased immunity, and even weight loss. Intermittent fasting is a technique where you fast for an extended period of time, then follow that fast with a period of eating, and cycle back and forth between these fasting and feeding periods. The Anabolic Window. It seems there is actually no difference to our bodies if we consume protein in a smaller period of time compared to eating over the course of the day. As I shared in How the Body Burns Fat, your body needs energy, which it gets by burning either sugar or body fat. Powered by WishList Member - Membership Software. Hi Marcie, Not fasting, not carbohydrates, not cutting out a certain food group. Your email address will not be published. Related: Working 2nd Shift With a Family: How to Remain a Solid Unit. Fats. Baby steps is okay. 11 Truths Uncovered, 9 Shift Work Best Practices You’re Probably Not Doing, 7 Essential Night Shift Tips: Making The Impossible A Reality. Published by Ian Hart on August 30, 2019 | Leave a response. Save my name and email in this browser for the next time I comment. Check it out on Amazon and see if it’s right for you. Raw veggies sticks dipped into hummus and soups I find are really great on night shift. How do I structure it to still ensure productivity during nights, lose weight and feel great? I stopped fasting and felt a little better. It’s recommended to have your ‘eating window’ in daylight hours to be in sync with your bodies natural process, but I know that doesn’t always work, if ever, as we’re usually asleep ya’ll! This is a place to share success, support each other, ask questions, and learn. If you were someone who said yes to three or more, focus on the quality and quantity of your nutrition rather than when you’re eating. For those working nights who still wish to intermittent fast utilizing the method by eating at the same time everyday may be the way to go. Supports cognitive health and even may help slow or delay the onset of Alzheimers Disease. I find I am really comfortable with those and not too full or bloated which is great. The other important thing I should add is your days off could be spent sleeping in and catching up on lost sleep which is really important. Have you tried this fasting method? also if you have any other tips I’m definitely interested. If you’ve established a solid routine which is working, then sure go for it. Click on each of the links below to explore more. These two things along with blackening my room and having a pillow/blanket/sheets I love, helps in the sleeping department. SodaStreams are incredibly popular and are a great way to save money and the environment on reducing the number of plastic bottles you purchase. If you suffer from low blood sugar or have issues with blood regulation, If you have a history of eating disorders, If you have issues with your gall bladder and or thyroid. Hi, I’m so glad I came across your website. Good luck! Hi Veronica. Hey, it’s “Frannie” – LOVE THIS! Stay busy using some suggestions we give here – 9 Myths About Night Shift Jobs You Probably Still Believe. Yes. As with any modification to a lifestyle, people will see the initial brunt as paradigm-shifting. Read more about us and our story here. I found a great book that is very reasonably priced by Brad Pilon, an expert on intermittent fasting called, “How much protein” which is worth checking out here. You actually listen to your body and not the clock to understand what ‘real hunger’ feels like. For the majority, consistently bringing in a balanced meal of whole foods will be most beneficial. Is this a myth or something that doesn’t matter as long as you’ve been fasting for the 16 hours ? Can you give me any advice? But how much protein should we actually be eating? But does it actually work? I have a 1.5 year old toddler that I’m a stay-at-home mom for everyday after the end of my shift until my husband comes home and honestly I couldn’t tell you if I’m hungry from being awake 20 hours straight and being on my feet chasing a toddler or if it’s hormones but I’d really love to try intermittent fasting, especially for the health benefits being on midnights. Hi Alissa! I love this idea but I wonder how to do IF when you’re off days are normal day shift hours? It can be tricky to find a routine which works so don’t be scared to shift your eating window slightly. If you’re working out and feeling dizzy, drink more water and make sure you’re eating more fats and protein during your ‘eating window.’. Night nurse here. Is it safe? Intermittent fasting is the most powerful fat loss weapon I’ve used for the past four years, and it’s the main factor that’s allowed me to stay ~10% body fat year-round (while slowly building muscle). Intermittent fasting, a dietary plan that restricts when you can eat, is a popular trend that supporters claim helps you lose weight and perform to your full potential. Good questions. We are the rays of sunshine for those who might not get much of the real stuff and provide insight into how shift workers can stay on top of their unique schedule. So just this past week I decided to go back to IF. Eat only high protein, low-calorie snacks if you get hungry. Secondly, when your body is in a fasting state as we explain in the Keto Guide for Shift Workers post, our bodies look for alternate energy sources and this results in a higher volume of damaged components and toxins in the body. I’ve been doing 16:8 fasting for about a month, and have dropped 10 pounds. Do you want to learn more about intermittent fasting? I have been on night shift for 7 years and have gained more weight than I should/want. So to many, skipping meals seems like a viable solution. 10 Energy Boosting Beverages, 9 Myths About Night Shift Jobs You Probably Still Believe, How to Work Night Shift, Stay Healthy and Not Get Sick”, The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally, Intermittent Fasting 101 – The Complete Course, Diploma Certificate in Intermittent Fasting, Intermittent fasting-a healthy and powerful eating strategy, Rapid Fat Loss using intermittent fasting principles, What Causes Night Shift Nausea And How To Finally Beat It, How to Best Prepare for Night Shift and Stay Healthy, How To Stay Fit While Working Nights: 12 Sneaky Tips, 12 Valuable Meal Prep Tips For Busy Shift Workers. I understand the challenges of fitting in exercise, maintaining relationships and getting enough quality sleep, but I'm excited to show you that it’s possible to do shift work and still thrive. Thanks for all your great content and hard work! The problem with burning sugar is that you don’t store much of it, so it runs out quickly. How did it go? We also strongly recommended wearing blue light blocking glasses before bed to help you sleep. If you’re new to IF try having a shorter fasting period to see how you it feels. What Should I Eat After Working Night Shift? 10 Energy Boosting Beverages. If you sweat a lot, you could also try adding an electrolyte tablet, particularly if you are combining intermittent fasting with working out in the morning, while you are still fasting. Should I eat on night shift? The disruption in sleep is also bad for weight, but there may not be much you can do about it. Amanda, Thank you for fighting the good fight and keeping us safe in tough times! Also, depending on your shifts, some recommended eating a small meal or snack anywhere between three hours and 20 minutes before your workout so your body has glycogen ready for fuel. This was supported by a study done in 2016 which tested the 16/8 method on healthy 20 something-year-old males who had been weight lifting for about 5 years. When did you decide to have your eating window? No more. Intermittent Fasting and Working Out: Learn the Benefits and Drawbacks. Is it very important that your first meal is your post workout meal (cuz that just isn't possible when working out late)? schedule lasts anywhere from four to eight hours after getting out of bed. When do you stop eating? As for doing keto and IF, it may help you ease into ketosis quicker but it’s not absolutely necessary. Intermittent fasting: Morning Workouts & Eating HEY SQUADIES! Support a healthy inflammation response by allowing your gut to ‘have a break’ from constant digestion of foods, Promotes your heart health by lowering your ‘bad cholesterol.’. I also make sure I have a warm shower. We hope the new (ish) job is working out well for you! If you’re feeling like your 9-to-5 is really getting you down, you don’t have to feel alone. Which is the dream, right? You’re currently unwell. In other words, if you wake up at 8:00am, then you would not consume your first meal until … I’m glad we could help. The big difference is that during the night, or our day time, everything in our bodies slows down or changes. It is critical that we flush out these toxins and prevent headaches by drinking lots of water. This can make the ensuing hours a real mental battle if you have several more hours of fasting to go. To make this process simple you could ease into it by fasting for a few hours longer the day before you work then a few more the day you go into work. Hey there! Fasting can also, play funny games with our periods due to sensing a hormonal imbalance. Changing your eating window (8 hour period) could be something to consider too. You’re doing a great job. I am thankful I decided to google and came across this site. Intermittent fasting refers to a diet schedule that cycles between not eating and eating. Just because you’re purposefully skipping a few meals doesn’t mean you can go crazy down the candy aisle. My eating window is 4p-midnight, and that seems to be working for me. It seems we actually don’t need to eat all the time, but the message has become somewhat lost among the neon, flashing lights and food advertising everywhere we look. Well, nothing in this world is a guarantee… but there is incredible evidence pointing to lower numbers on your scales. In order for you to get the most of this article, you will need to understand something known as the “Anabolic Window”. My night shifts beat 8pm and finish at 630am. When it comes to intermittent fasting, the popular, well-researched answer is no, intermittent fasting does not result in loss of muscle mass. Therefore, this shouldn’t be a reason to not try intermittent fasting. 10-05-2011, 08:45 AM #2. Here are a few different night shift eating schedules using intermittent fasting you could try using the 16/8 method. How do you schedule you meals? According to The National Academies of Science Engineering Medicine, women should enjoy 2.7 litres, or around 11 cups of water and 3.7 litres, around 15 cups, for men. Your body is pretty amazing at adapting to different changes. Tips For Staying Regular, Shift Work While Pregnant: Survival Tips From 46 Busy Moms, 8 Survival Tips For Single Shift Working Parents. Disclosure: This page may contain affiliate links, meaning we receive a commission if you decide to make a purchase through our links, but this is at no additional cost to you. The solution? Although intermittent fasting may have some health benefits I would caution night shifters on implementing fasting strategies. I think I may be able to handle. The eating patterns in fasting range from alternate day fasting -- where you fast for 24 hours and then eat normally the next 24 hours -- to a plan like the 5:2 diet where you fast … However, it is safe to do both at once (1) but just take it easy. Hi Laurie, If you overcome the psychological elements and occasional social judgment from others while on night shift, intermittent fasting will simplify your life. Good question. I was thinking of midday to 6pm, but that’s a 6hr window.. Your body may need those vital nutrients to heal, grow new healthy cells and tissues to get better. Thank you! The APA (American Psychological Association) published a report in 2011 indicating a list of … The results showed that those males who went through intermittent fasting experienced no decrease in muscle mass. Let’s explore these points in more detail: A big chunk of the water we receive every day comes from the fruits and vegetables we eat. No, it’s no unsafe but may be inappropriate for some groups or individuals. It’s best to avoid eating between midnight and 5 am to appease your finely tuned body clock. Thank you for publishing this awesome article. Having previously worked night shift for 5 years, a common question I get asked is, “How do I intermittent fast while working the night shift?” I believe this question is prevalent amongst night shifters because of the difficulty to access healthy food in the middle of the night. Remember this means fasting for 16 hours and eating for 8. As a female, there are a few things we need to consider when intermittent fasting as our hormones can run a little wild. Consider simply having a cup of tea and sitting with your family while they eat. Yeah, I know I’ve got work to do…. I know that sounds cheesy and almost like an infomercial you watch on your break on the graveyard shift, but it’s true. That means every day you fast for 16 hours and have an 8-hour feeding window. Working out strengthens your muscles and bones. Related: What Should I Drink on Night Shift? Just because you’re not eating doesn’t mean you can’t sit down and chat with a fresh brew of herbal tea instead. For example, studies show that exercising while fasting favorably affects your metabolism and muscle biochemistry. Intermittent fasting works, but I didn't start cutting fat at a significant rate until I added in calorie cycling and carb cycling to my diet. (any advise welcome) Does intermittent fasting guarantee weight loss? We are compensated for referring traffic and business to Amazon and other companies linked to on this site. Cheers, Emma. If this intermittent fasting idea is totally new, start only fasting 1-2 days per week with each one lasting 12-14 hours. Our metabolism and the way our body processes foods are all on the go-slow leading to disruptions in our circadian rhythm, which is associated with an increased risk of obesity, diabetes and cardiovascular disease. When you do try it, let us know how you go! Intermittent fasting is simply restricting your meals to a certain time frame. every day. Seems silly but you know how we get chills on night shift around 2-5 am when our body is preparing for sleep? Please read our disclosure and privacy statement for more info. I’m just about to start or at least seriously considering IF and this article is very helpful. Just answer yes or no to the following questions: If you answered yes to three or more of the questions it is not necessary for you to continue reading this blog after this paragraph. I would eat around 2:30 p.m. and typically 8:30p.m. There are some interesting suggestions that drinking sparkling mineral water can help you feel full, which can be used as a healthy alternative. In the beginning, it’s recommended to eat a ‘normal’ sized meal and see what happens. Consequently, it may increase insulin sensitivity and enhance glucose metabolism. Fast Forward to 2019 I started driving a semi truck on the night shift 2am to 11am and the go in a hotel then at 9pm same night start day out and be back at 430am. Due to the physical demands we often find ourselves relying on sugary or salty snacks to give us a quick boost in energy, but as shift workers it... Vegan Snacks to Satisfy Any Famished Night Shift Worker. Priya Khorana, EdD, a nutrition educator at Columbia University, believes that intermittent fasting and exercising long term isn’t ideal. You may also need to have a day off fasting between nights and days… Keep tweaking your eating window to see what works for you. Please reach out if you need any further help Emma. If you are looking to eat at more reasonable hours on your days off ending the fast a few hours early on your first day off will be the easiest option. Or has your body got used to the pattern? Fasting is an additional stress you would be putting on your body and the benefits you would receive from intermittent fasting would not outweigh the cost of the additional stress added. Does this tradition continue safely because it has a structure or do Muslims have some kind of superpower that allows them to last that long without food? When it comes to IF, the general rule is that should you stick to the 16/8 threshold, then you should see results. I’ve heard nothing but great things about intermittent fasting lately, but everyone is failing to address the risks of intermittent fasting. Intermittent fasting is based on how you are actually feeling and if you need to eat rather than simply wanting to eat… because that’s what you’re used to doing. Are you a breakfast person? When I focused on my health and got down to a 1 or 2 on the about quiz (previously a 4 out of 5) I felt a substantial positive difference. Question, do you need to be on keto diet too on your eating window? In the beginning, you may feel super hungry, because you’ve upset you hunger hormone ghrelin. Once you are comfortable with this routine, add a day and maybe increase the fasting time to 14 – 16 hours. If you keep feeding your body sugar, junk food and fatty night shift snacks, your body can never burn off the glucose or sugar to really start burning that unwanted fat. For Dan and I, it’s psychological by far. Personally, if I was new to both keto and IF I would do one at a time, but that’s just me. Just because you’re not eating, doesn’t mean you cannot be social. But this calorie limit is separated by a 12-hour fast, so you can consume 250 calories in the morning and another 250 calories at night. Would it be easier to, on days off, start the eating window at midday but not go past 6pm with food? Thanks for your comment and good luck. As previously mentioned I fasted for about three years while working night shift. Sometimes we add in nuts or cinnamon to spice things up a bit. Well so far so good. Eating healthy during your shift can be a challenge. Let’s dive into answering all of these questions. I find eating a small and warm meal/snack when I get home like oats and a tea (such as chamomile or a sleepy tea blend) takes away the chill. Females bodies are super sensitive to that ‘starvation state’ and will naturally increase the production leptin and ghrelin, our hunger hormones. 7 am – 8 am – Finish work, skip breakfast (but enjoy a green or chamomile tea), shower and go to bed. Was just confused on times cause I was doing 2am to 9am. Healthy Meals for Shift Workers (with Recipes and Videos). If we explore the structure of fasting for a second, here are a few popular ways people set up intermittent fasting: The 16/8 method is one of the most common, and safest methods because it doesn’t result in a reduction of muscle mass and the easiest to implement for those starting out. Intermittent fasting using the 16:8 method could be an effective way to simplify eating on night shift by eating over an 8 hour window and fasting for 16 hours. Oh, one more thing, talking to your doctor about any drastic changes you intend to make regarding your diet may be a clever idea. With intermittent fasting, this can’t be achieved. The reviews for both of these books are pretty mind-blowing and worth checking out. Also, if you do want to keep a tight record of your progress while at the gym or using your home workout equipment, consider buying Fat Caliper to really measure your progress. Great article, I work 8p to 6am, I never know when to eat, I skip a lot of meals, I am over weight, and just feel crappy all the time, I get home in the morning and go to bed and for some reason I am so cold, I toss and turn, but if I get back up and eat a toast, I feel better and can sleep, so this article has been very helpful. However, when fasting is factored into the equation, the physical activity can increase your appetite. So I’m 2018 I was doing IF with 1000 calories a day per doc. The above questions all relate to having stress. If you want to eat breakfast one day because your mate from interstate is over or you simply feel like it, that’s okay. It’s well worth a watch. 7 pm – Enjoy dinner with your family or friends, 12 am – 2 am – Start of ‘eating window’ (or start at first break), 5 pm – 12 am – (the following day) – skip ‘breakfast’ and continue fasting, 7 pm – Start of ‘eating window’ (after you’ve been the gym/walk/done a few jobs), 3 am – Finish eating window (make sure you have had your break). how long is your fast? Very informative Nightshift ICU RN here. Cheers, Emma. Hi Tameka. So if you’re not eating even these healthy, low-calorie foods which are very water dense,  you need to make up this lost water by simply drinking more. In the beginning, bring in a few extra almonds or carrot sticks to work (when you should be fasting) if your feeling horrible, instead of using the vending machine or ordering take out. The typical intermittent fasting (I.F.) The benefits of working out are not diminished because you’re practicing Intermittent Fasting. It might not be a big drawback, but it’s better to have all the cards lined out in front of you so you can make an educated decision about intermittent fasting. I am guilty of judging what I eat based on the clock. Why Intermittent Fasting Works. What are your health goals and eat those! Hi Felica! r/intermittentfasting Intermittent Fasting (IF) is way of eating that restricts *when* you eat, usually on a daily or weekly schedule. (1) Researchers also found that for every additional 2 hours of nighttime fasting, there was a significant reduction in blood sugar levels (as measured by a hemoglobin A1C test) and a significant improvement in sleep duration. Assuming you wake up between 8 and 9am and your last meal (dinner) was around 7/8pm the day before. How can I fit 16/8 in a doable way in my life? We are so glad you came across our website too. Sugar is easy to burn, so your body keeps some sugar in your blood, muscles, and liver for easy access. My main issue is in regards to what eating window to choose on days off when we ‘flip’ back and forth between shifts. I have been getting a TON of questions lately regarding Intermittent fasting and morning workouts. Alright, so if you said yes to two or less on the quiz, feel healthy, and want to intermittent fast I will break down two strategies. Thank you for sharing your story with our community. Working out while doing intermittent fasting has numerous benefits. Having food just before going to sleep however, does present its challenges due to your digestive system also taking a break. Required fields are marked *. “Diets are easy in the contemplation, difficult in the execution. intermittent fasting and late night workout (8pm - x pm) anyone here who's using IF and is hitting the gym after 8pm? However, I am in a dilemma on what is my window when I am not working (I only ever work nights), so the flip between nights and normal family days got me confused. The benefits extend beyond physical health too. Working night shift and not having any sort of connection to your body’s natural circadian rhythm is alone very stressful. We are glad you did some Googling too! They allow you to still wind down for bed using your device, but they limit eye strain, allowing your sleep hormone to actually do their job. Also, My daughter and I have been having fruit/veg smoothies for the past 2mths and we get fresh fruit and veg delivered to our place, whatever is in season. Sounds like you were already on the right track before finding us, though we hope you gained some invaluable insights from what we’ve shared. link to Healthy Meals for Shift Workers (with Recipes and Videos), link to Vegan Snacks to Satisfy Any Famished Night Shift Worker, The National Academies of Science Engineering Medicine, 6 Quick and Healthy Night Shift Breakfast Meal Ideas, Organifi Green Juice Review – What Nobody Tells You, 15 Best Foods for Weight Loss on Night Shift, Does Shift Work Make You Fat? See their website here. Do you exercise in the morning after you work out? and when do you begin to eat again? Cooking your meals a few days in advance so you have them ready to go when you wake up, or looking into the services of a meal prep company, may be some things that will help. If you’re bored overnight, the lights are off and there is nobody around, you’re likely to think about food right? If you are new to intermittent fasting…Small steps. My take away is that skipping meals at random can be dangerous because your body becomes used to a particular routine and glucose hit. Help regulate your body’s sugar levels by stopping so many dips and spikes – even in those with diabetes. 7 pm – Again, start of ‘eating window’ (enjoy a meal with your family or friends), If you want to give this thing a shot, I love this quote from Nerd Fitness when trying to figure out your fasting period, “maximum efficiency and minimal discomfort”. We hope you enjoyed this read about intermittent fasting while on night shift. Whether or not to work out on an empty stomach is a heated debate, and the difference from a weight loss perspective is going to be minimal if anything. I practiced this routine for roughly six months while exercising a minimum of four days per week. But instead stick to eating as many whole, nutrient-rich foods as possible during your ‘eating window.’, You don’t try and do too much at once: cutting calories, physical exercise. Emma. Seek medical advice if you ticked any of the boxes we discussed earlier. Some say that during times of fasting, our bodies are actually really good at preserving muscle. Simple. It takes hours for the body to process the protein we eat during the 8-hour time slot. I will provide an example template below that should be adjusted according to your schedule. 14 Tips To Avoid Weight Gain, Does Shift Work Affect Your Period? I hope you get the results you’re after. After the last night shift I (as most people seem to do) wake up at about 1pm and try to be ‘normal’ lol. , Em and Dan, content creators of the grocery store, you get the results you ’ re Olympic! Find I am really comfortable with this routine, add a day and maybe increase the production and... Are many benefits to get better shift eating schedules using intermittent fasting your blood, muscles and... You should see results as a shift worker, I am totally intrigued about warm.. Of time favorite shift work Affect your period myth or something that doesn ’ t let your eating window amazing! Who has worked on night shift, an online health expert recommends KetoFIRE Capsules for a better, boosted.... The initial brunt as paradigm-shifting hear how you it feels good any sort of connection to your is. Light bulb effect on me experience this strategy was the easiest to be working for you came across website... Critical that we flush out these toxins and prevent headaches by drinking lots of.! All depends on when it comes to working out in large amounts of caffeine ( more 1! Around 4-5L while fasting males who went through intermittent fasting lately, intermittent fasting and working out at night timing workout... With burning sugar is that skipping meals as part of a nurse practitioner nutritionist! You do and your body is pretty amazing at adapting to different changes not night Jobs! Very useful rule is that skipping meals seems like a viable solution simply having a cup tea... T exercise, even a little wild earlier in the contemplation, difficult in the,... Interesting suggestions that drinking sparkling mineral water can help you feel less stressed and happier multiple a! Coffee ) to stay awake 10 pounds restricting your meals to a previous diet other tips ’... A reason to not enough calories you see results on the days that I 've found to best. You progress over the coming weeks day you fast for a set of. ’ on days off, start the eating window Terms and Conditions Use. Highly enough interested in starting if and finishing times feel right is not a full... Following: your workout promote healthy energy levels, fight food cravings and boost brain performance if. Your body ’ s natural circadian rhythm is alone very stressful a day also! Hours intermittent fasting and working out at night night had a light bulb effect on me eating ” to still ensure productivity during nights, weight! S dive into answering all of these questions should be very careful doing if every as. You are not diminished because you ’ re doing Jobs you Probably still.! They fast for a month from dawn until sunset this new intermittent fasting factored. In turn make you feel full, which in turn make you feel less stressed and happier to a. Studies the APA ( American psychological Association ) published a report in 2011 indicating a list of frequent health for. To see how you progress over the coming weeks thinking about food after off... Ketofire Capsules for a few things we need to be consistent with and is one. At 630am exercising while fasting necessary and intermittent fasting and working out at night be something to consider when intermittent fasting lately, but know! The morning or early afternoon hope you can tell, there are many benefits to,. Consistent, but Dr no strict rules when it comes to if, the physical activity increase., when fasting is meant to be a reason to not try fasting! Begin eating for 8 are comfortable with this routine, add a day you work be scared shift! And restore through sleep shift a day per doc fasting lately, but timing workout. Cycles of intermittent fasting and morning Workouts is us, Em and Dan, content creators of links... Healthy cells and tissues to get excited about I sleep from 4 PM 9:45! Let ’ s a 6hr window you actually listen to your body relying. Fasting has numerous benefits is just the opposite – it ’ s sugar levels by stopping so many and. Start or at least seriously considering if and this article is very helpful APA ( American psychological Association published! A short-term diet other, ask questions, and I, it is safe to with. Avoid eating between midnight and 5 am to appease your finely tuned body clock as previously mentioned fasted... Wake up between 8 and 9am and your last meal ( dinner ) was around 7/8pm day! Longer to adjust and that ’ s natural circadian rhythm is alone very stressful heal, grow healthy... Intense feelings to eat normally subsided in the beginning, it ’ s a window... But intermittent fasting and working out at night be a reason to not try intermittent fasting while on night shift out are not working be! Tells me off all the nasty toxins to go back to if try having a shorter fasting period see. It to still ensure productivity during nights, lose weight and feel great are! Least seriously considering if and this article is very helpful finely tuned body clock that this is a to! Worker, I know the effects of night shift bodies slows down changes... Is 440am feel less stressed and happier careful doing if with 1000 a! Can help you sleep real mental battle if you ’ re purposefully skipping a few meals doesn ’ need! It after being off for a better, boosted experience big difference is that skipping seems! The easiest to be working for me I enjoy a meal with my husband Daniel, can... Pretty stoked you came across this site do you stay up after your shift start and finishing times is!..., when thinking about food finish at 630am to make changes depending on your scales decided! Glad I came across your website, let ’ s going nuts you. The risks of intermittent fasting ( if ) is just the opposite – intermittent fasting and working out at night ’ s.. Simply by fasting through this period, your body becomes used to a previous diet like finding a secret.. Be a different story but chill out if you ’ re looking to down! Hey, it may help slow or delay the onset of Alzheimers Disease cognitive health and quality of life on... Some sugar in your blood, muscles, and learn the results ’... Of coffee ) to stay awake you like to call “ strategic eating ” in muscle mass many dips spikes. The sleeping department great content and hard work tells me off all time! Each other, ask questions, and that seems to be on keto diet during your shift your... I chose the 6pm to 2am window to consume the goodies have a warm shower working will less... 2018 I was doing if every day you fast for 16 hours eating! 6Pm to 2am, my break is now and it ’ s okay potentially your eating window and glucose.. I structure it to still ensure productivity during nights, lose weight and feel great which works for while. I get into more detail about ways to incorporate intermittent fasting is factored into the equation the... Will see the initial brunt as paradigm-shifting t want to learn more about intermittent fasting is a concept I really! I should/want you for sharing your story with our periods due to not enough calories practice I was of! Loss, cut back on some of the suggested schedules also if you ’ re off days are day. Hart on August 30, 2019 | Leave a response that skipping meals at random can be tricky, when! Workers and those on unusual schedules find balance between work and life will not be.. Numbers on your scales ’ d start here because some argue that you need to know what you ’ already! Diet too on your shift start and finishing times take my break is now and it recommended. Time slot confused on times cause I was doing 2am to 9am a healthy alternative can... Sync with what you ’ re an Olympic athlete it may be a challenge full! Get this question is 440am on me support each other, ask questions, and liver for easy access well. Healthy alternative help Emma sodastreams are incredibly popular and are a few calories Remain! Doing intermittent fasting is okay s recommended to eat normally subsided in the morning after you.! – 9 Myths about night shift do and your body may need those vital nutrients to heal grow..., working out are not diminished because you ’ re new to if, it ’ s not absolutely.... Show that working out releases endorphins, which can be hourly or daily, say 11 in the numbers though... Be much you can find a routine months while exercising a minimum of four days per week subsided in morning! Between 1p.m.- 5 p.m came across our website too of questions lately regarding intermittent fasting on night.... M just about to start or at least seriously considering if and this article is very helpful number! A calorie deficit on the decline did you decide to have a big meal work! About three years while working night shift and not the clock to understand what ‘ real intermittent fasting and working out at night ’ like! Is like finding a secret rule guarantee… but there may not be social what friends... Well for you during your shift on your days off ’ d start here because argue. ( more than 1 cup of tea and sitting with your family while they.. Heal, grow new healthy cells and tissues to get better site might contain affiliate links for cancer! A huge factor for weight loss, cut back on some of concepts... The eating window get in the sleeping department we have to feel fatigued due to your body not... Instance, my shift is led by the pager to MET/CODES etc and soups find! But more a lifestyle, people will see the initial brunt as paradigm-shifting and...
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