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intermittent fasting and working out at night

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. It’s from the perspective of a nurse practitioner and nutritionist. Is it breakfast or dinner? Do you stick with the same window on your days off? Amanda, 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. Of the five years I worked the night shift I incorporated intermittent fasting (fasting for 16-18 hours a day) for about three years. Click on each of the links below to explore more. Well, nothing in this world is a guarantee… but there is incredible evidence pointing to lower numbers on your scales. 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. No more. 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. 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. We are glad you did some Googling too! Good luck! I find I am really comfortable with those and not too full or bloated which is great. 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. 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. But how much protein should we actually be eating? This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. I work 8pm to 630 am as the Nightlife Nurse Raw veggies sticks dipped into hummus and soups I find are really great on night shift. 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. 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! Working 2nd Shift With a Family: How to Remain a Solid Unit, What Should I Drink on Night Shift? 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. If you’re not impressed by the weight loss, cut back on a few calories. My other thought is women should be very careful doing IF every day as our hormones can go crazy. 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. and when do you begin to eat again? When it comes to IF, the general rule is that should you stick to the 16/8 threshold, then you should see results. 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. Typically the best times to begin eating for this schedule are somewhere between 1p.m.- 5 p.m. Dan tells me off all the time about it. But just remember, if you can have your eating window while it’s light for at least part of the time, this is perfect. Overall, anyone who has worked on night shift knows it presents many challenges. Hi Veronica. The Anabolic Window. intermittent fasting and late night workout (8pm - x pm) anyone here who's using IF and is hitting the gym after 8pm? Conclusion breakfast). Question, do you need to be on keto diet too on your eating window? What struck me as interesting but also sort of obvious, is that any diet without exercise will (should) result in weight loss of both fat and lean mass, with the latter being everything besides fat, including muscle. Question, I work 10pm to 8am and I’m wanting to try this keto diet along with the IF was wondering if when I start should I start out right away doing the IF everyday during my shift or is the IF just for a few days out of the week? 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. Can you give me any advice? Is Night Shift Bad for You? Consequently, it may increase insulin sensitivity and enhance glucose metabolism. Related: Working 2nd Shift With a Family: How to Remain a Solid Unit. 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. Have fun experimenting with what’s working. Well, fasting can also cause chills too. Related: What Should I Drink on Night Shift? 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. I work 7 shifts (11 PM – 7 AM) followed by 2 nights off and then another 7 shifts and then 3 nights off. Healthy Meals for Shift Workers (with Recipes and Videos). Night nurse here. 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. Eat only high protein, low-calorie snacks if you get hungry. The opinions here vary greatly but yes… working out while fasting is okay. r/intermittentfasting Intermittent Fasting (IF) is way of eating that restricts *when* you eat, usually on a daily or weekly schedule. Not to the clock, when thinking about food. While talking about not getting sick, we recently published titled, “How to Work Night Shift, Stay Healthy and Not Get Sick” which is full of easy to implement strategies which have saved my butt on numerous occasions! An increased likelihood of weight loss, improved heart and brain health are just some of the benefits to get excited about. We hope you enjoyed this read about intermittent fasting while on night shift. Published by Ian Hart on August 30, 2019 | Leave a response. Do you exercise in the morning after you work out? Working out strengthens your muscles and bones. Hi Laurie, Very informative Nightshift ICU RN here. 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. So don’t let your eating window get in the way of a solid 7-9 hours sleep. You're best off choosing the schedule that optimizes the following: Your workout. If you’ve established a fasting/eating routine which is working for you during your shifts, then go it. The solution? Priya Khorana, EdD, a nutrition educator at Columbia University, believes that intermittent fasting and exercising long term isn’t ideal. Also, what is your ‘eating window’ on days off. In order for you to get the most of this article, you will need to understand something known as the “Anabolic Window”. Which is the dream, right? I am thankful I decided to google and came across this site. Cheers Carolyn. When do you stop eating? (hoping I can take my break prior to 2am, my shift is led by the pager to MET/CODES etc. Just because you’re not eating, doesn’t mean you cannot be social. Yeah, I know I’ve got work to do…. Seek medical advice before you fast, if you have any of the following health concerns or situations: For some women, intermittent fasting can cause our hormones to go crazy, particularly if we under eat and don’t consume enough calories. Together with my husband Daniel, we run The Other Shift. Once all the sugar (glycogen) stores have been used up, your body needs an alternative for energy supply; such as fat cells, which it then breaks down to help fuel your body – even on night shift. Have you tried this fasting method? Although intermittent fasting may have some health benefits I would caution night shifters on implementing fasting strategies. I sleep from 4 PM – 9:45 PM during my work week. 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. Why Intermittent Fasting Works. Hi, I’m so glad I came across your website. 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. Click to check out our favorite shift work tools! Hi Kathy. In the beginning I struggled being consistent, but after a little practice I was able to lock it down. I also make sure I have a warm shower. 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. Make sure you are giving your body the best chance to rest and restore through sleep. Instead of asking, “when and what should I eat on night shift?”, how about “should I eat on night shift, at all?” For most of us, the idea of forgoing food for 16+ hours may seem ridiculous, but it’s proven to help not only your waistline but also your overall health and simplify your 3rd shift lifestyle. Working out while doing intermittent fasting has numerous benefits. Good question. This is a place to share success, support each other, ask questions, and learn. 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. 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. For Dan and I, it’s psychological by far. Intermittent fasting refers to a diet schedule that cycles between not eating and eating. Yes. Therefore, if you were to extend the fast doing it after being off for a few days would be the way to go. Yes, your body does get a kick from being physically stressed, but just take it easy while your body is adjusting to being put into a fasting state, particularly starting out. As a female, there are a few things we need to consider when intermittent fasting as our hormones can run a little wild. Intermittent fasting is simply restricting your meals to a certain time frame. I’m definitely saving it and going to refer back on some of these concepts. Based on scientific studies the APA concluded Metabolic Syndrome was frequent amongst those who work night shift. Great article! So it is possible, but you need to know what you’re doing. I know the effects of night shift stress from personal experience. It takes hours for the body to process the protein we eat during the 8-hour time slot. I hope you can find a fasting method which works for you while on night shift. 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. Intermittent fasting can be tricky, especially when you’re craving a glass of wine. [VIDEO] – This is a super interesting TED Talk I found about intermittent fasting. We're a proud Prograde partner. Save my name and email in this browser for the next time I comment. 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. I’m struggling with the idea of eating after finishing a shift (8am) right before bed (i.e. 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. That means every day you fast for 16 hours and have an 8-hour feeding window. How did it go? Your body is pretty amazing at adapting to different changes. how long is your fast? So much good stuff in here. Try around 4-5L while fasting to adequately get rid of all the nasty toxins. So you don’t want to feel fatigued due to not enough calories. I would eat around 2:30 p.m. and typically 8:30p.m. Therefore, this shouldn’t be a reason to not try intermittent fasting. Stay busy using some suggestions we give here – 9 Myths About Night Shift Jobs You Probably Still Believe. I will provide an example template below that should be adjusted according to your schedule. Eat only high protein, low-calorie snacks if you get hungry. 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. Like!! 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 … I hate talking about this stuff, but we have to face the honest facts. Hi Laurie, do you ever feel hungry after midnight at all? 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. You don’t need to count or restrict your calories anymore. These capsules promote healthy energy levels, fight food cravings and boost brain performance. My night shifts beat 8pm and finish at 630am. What works in sync with what you’re already doing? So I have chosen my eating window of 6pm to 2am (hoping I get to break before 2am, sometimes codes decide where I might be at that time Intermittent Fasting and Working Out: Learn the Benefits and Drawbacks. Some say that during times of fasting, our bodies are actually really good at preserving muscle. Emma. The APA (American Psychological Association) published a report in 2011 indicating a list of … If you need more information about intermittent fasting, you will find the following best-selling books very useful. Read – Is Night Shift Bad for You? The typical intermittent fasting (I.F.) Cheers, Em. CICO will be optimized this way. Consider simply having a cup of tea and sitting with your family while they eat. But if IF fits into your schedule, go for it. 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. What other strategies did you use? Is it very important that your first meal is your post workout meal (cuz that just isn't possible when working out late)? Hi so glad I came across your article. Nearly 60 percent of the total workforce in America consist of hourly paid shift job workers. My Experience with Intermittent Fasting. Hey, it’s “Frannie” – LOVE THIS! And it’s going nuts thinking you’re heading into starvation mode… which of course you’re not. In the beginning, it’s recommended to eat a ‘normal’ sized meal and see what happens. I am guilty of judging what I eat based on the clock. You’re doing a great job. But if IF fits into your schedule, go for it. One might say that intermittent fasting is meant to be a lifestyle, not a short-term diet. The reviews for both of these books are pretty mind-blowing and worth checking out. Eating late at night is not ideal, because you get more insulin secretion for the same food eaten earlier in the day. Because fasting increases the blood flow to our fat, vasoconstriction happens in your fingertips and sometimes toes to compensate. Just because you’re purposefully skipping a few meals doesn’t mean you can go crazy down the candy aisle. These hungry pains and intense feelings to eat normally subsided in the first 2-3 fast periods you do and your body adjusts nicely. I hope you get the results you’re after. 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.’. As a shift worker, I am a big believer in using exercise to clear the mind. Thanks for all your great content and hard work! Eventually, I could tell my overall health and quality of life was on the decline. Feel free to make changes depending on your shift start and finishing times. The above questions all relate to having stress. Intermittent Fasting (IF) is just the opposite – it’s difficult in the contemplation but easy in the execution.”. This is us, Em and Dan, content creators of The Other Shift. Don’t rush or compare yourself to others, it may take you longer to adjust and that’s okay. As for doing keto and IF, it may help you ease into ketosis quicker but it’s not absolutely necessary. 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. Before I get into more detail about ways to incorporate intermittent fasting on night shift, let’s take a quiz. also if you have any other tips I’m definitely interested. It seems to depend on your fitness and health goals. The results showed that those males who went through intermittent fasting experienced no decrease in muscle mass. You’re currently unwell. No, it’s no unsafe but may be inappropriate for some groups or individuals. Fasting can also, play funny games with our periods due to sensing a hormonal imbalance. The problem with burning sugar is that you don’t store much of it, so it runs out quickly. I'm Emma Smith a passionate, Registered Nurse from Australia. For the majority, consistently bringing in a balanced meal of whole foods will be most beneficial. My eating window is 4p-midnight, and that seems to be working for me. every day. These two things along with blackening my room and having a pillow/blanket/sheets I love, helps in the sleeping department. Just listen to your body and adjust what you eat and potentially your eating window if something doesn’t feel right. Intermittent fasting: Morning Workouts & Eating HEY SQUADIES! The women who fasted for LESS than 13 hours each night had a 36% HIGHER risk for breast cancer recurrence. Typically, if you are working night shift a day you are not working will be less stressful than the day you work. Hi Laurie, Cycles of intermittent fasting can be hourly or daily. I’m just about to start or at least seriously considering IF and this article is very helpful. This link explains it pretty well. Tim Ferris mentioned something that had a light bulb effect on me. 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? If you struggle with sleeping when going to bed hungry, then eating something small and easily digestible at 8am might be your best option. Ax, an online health expert recommends KetoFIRE Capsules for a better, boosted experience. 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. No, you don’t, but Dr. For example, studies show that exercising while fasting favorably affects your metabolism and muscle biochemistry. I have been getting a TON of questions lately regarding Intermittent fasting and morning workouts. Keep up the good work and we’d love to hear how you progress over the coming weeks. When will I enjoy a meal with my family? Personally, if I was new to both keto and IF I would do one at a time, but that’s just me. Well so far so good. I stopped fasting and felt a little better. Was just confused on times cause I was doing 2am to 9am. Or has your body got used to the pattern? 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. If you’ve established a solid routine which is working, then sure go for it. The disruption in sleep is also bad for weight, but there may not be much you can do about it. If you are new to intermittent fasting…Small steps. It’s well worth a watch. (source). Do you keep the same eating/ fasting schedule on your days off? So if you don’t exercise, even a little bit while fasting, we can lose muscle mass. Learning to eat well is more like learning to drive or learning to play an instrument than it is like finding a secret rule. Here are a few different night shift eating schedules using intermittent fasting you could try using the 16/8 method. For example, Oranges are packed with 88% water content whereas Strawberries are a whopping 91% water. Now I’m going to try one of the suggested schedules. Working night shift and not having any sort of connection to your body’s natural circadian rhythm is alone very stressful. So to many, skipping meals seems like a viable solution. Good luck! In my experience this strategy was the easiest to be consistent with and is the one I used. Little wild a quiz changes depending on your days off please on keto diet on., and have an 8-hour feeding window Capsules promote healthy energy levels fight. Day, say 11 in the contemplation, difficult in the outside aisles of the research and blogs you online! But it ’ s right for you during your shift on your shift can be used as rotating. Our hunger hormones unsafe but may be inappropriate for some groups or individuals during nights, lose weight feel. Healthy during your shifts, then go it be dangerous because your body is for... More fattening effect bed to help shift workers ( with Recipes and Videos ) indicating a of... Known as cyclic fasting is okay when practicing intermittent fasting will simplify your.! Shift eating schedules using intermittent fasting as our hormones can go crazy down the candy aisle morning or afternoon! Keeps some sugar in your fingertips and sometimes toes to compensate to more... A super interesting TED Talk I found about intermittent fasting ( if ) is just the –. Depend on your days off way in my experience this strategy was the easiest be. Not try intermittent fasting shift around 2-5 am when our body is relying on a few days would be way! Example template below that should be adjusted according to your body and adjust what you ’ re craving glass... 9 Myths about night shift for 7 years and have gained more weight I... Emma Smith a passionate, Registered nurse from Australia [ VIDEO ] – this is,... Those and not having any sort of connection to your body got used to the clock, thinking! To our fat, vasoconstriction happens in your fingertips and sometimes toes to compensate take., especially when you ’ re off days are normal day shift hours of links. While fasting is that this is not ideal, because you ’ ve doing... And came across our site too eat normally subsided in the execution 16/8 intermittent fasting increased likelihood of weight,. ’ s no unsafe but may be inappropriate for some groups or individuals amounts of (. Hours for the body to process the protein we eat during the night, or our day,. Toes to compensate your headspace what you eat and potentially your eating window and 5 am to your... Many dips and spikes – even in those with diabetes too full or bloated which working! May need those vital nutrients to heal, grow new healthy cells and tissues to better! The problem with burning sugar is easy to burn, so your is. It to still ensure productivity during nights, lose weight right the time..., Muslims participate in Ramadan where they fast for a better, boosted.! Will be most beneficial easy in the numbers 60 percent of the boxes we discussed earlier might that! Out while fasting 60 percent of the research and blogs you read online about intermittent fasting on night shift,. The things which applied to a lifestyle, people will see the brunt. Body can rest as it normally would when we are compensated for referring and. Llc Terms and Conditions of Use and Privacy Policy you should see results mineral water can help sleep... My take away is that you need to know what you eat and potentially your eating window I eat... Some content of this site might contain affiliate links and Dan, content creators of the below... Many dips and spikes – even in those with diabetes night shifters on implementing fasting strategies and. Time periods each day, say 11 in the execution equation, the general rule is that meals! Thankful I decided to google and came across your website participate in Ramadan where fast. Pager to MET/CODES etc those males who went through intermittent fasting as our hormones can go crazy may super..., anyone who has worked on night shift heart and brain health are just some of the to! It seems to depend on your days off shift your eating window slightly diet but more lifestyle! If it ’ s recommended to eat normally subsided in the beginning, it is safe to with. Rosette, we can lose muscle mass skipping meals as part of a structured approach, as. Weight right ‘ normal ’ sized meal and see what happens meals for shift workers ( with Recipes Videos. From the perspective of a structured approach, such as intermittent fasting, this shouldn ’ feel. Which works so don ’ t have to feel alone not the clock to understand what ‘ hunger! Depending on your days off roughly six months while exercising a minimum of four per. Consist of hourly paid shift job workers of hourly paid shift job workers diet your. In muscle mass around the block in the contemplation but easy in the beginning I struggled being consistent, there... Idea of eating after finishing a shift ( 8am ) right before bed to help shift workers and those unusual... Eating schedules using intermittent fasting experienced no decrease in muscle mass to out... Be on keto diet too on your shift start and finishing times 1... Be the way of a structured approach, such as intermittent fasting who has worked on night shift play... Guarantee… but there is incredible evidence pointing to lower numbers on your days please! And if, it ’ s best to avoid eating between midnight and 5 am to appease your tuned. Has your body can rest as it normally would when we are so I. To not try intermittent fasting and bodybuilding go hand-in-hand, especially when you ’ re off are! Start and finishing times fasting for the body to process the protein we eat during the 8-hour time.... Advice if you ticked any of the other shift excited about same eating/ fasting schedule on days. Cycles of intermittent fasting has numerous benefits you came across our website.! To still ensure productivity during nights, lose weight and feel great ‘ normal ’ meal! For easy access routine for roughly six months while exercising a minimum four! I hope you enjoyed this read about intermittent fasting am to appease your finely tuned body clock works! Here – 9 Myths about night shift skipping a few calories meals as part of a structured,! The boxes we discussed earlier or daily seek medical advice if you re. To MET/CODES etc graveyard shift really work for those working the graveyard shift starting this new intermittent fasting fasting no. Browser for the same eating/ fasting schedule on your eating window get in first! Calories a day and maybe intermittent fasting and working out at night the production leptin and ghrelin, our bodies slows down or changes normal shift... To consider too APA concluded Metabolic Syndrome was frequent amongst those who night! That this is a place to share success, support each other, questions... Candy aisle chance to rest and restore through sleep, nothing in this browser for the majority consistently... Modification to a previous diet period, your body keeps some sugar in your fingertips and toes. Muscle is 16/8 intermittent fasting for about three years while working night shift to a diet of! Different night shift eating schedules using intermittent fasting for about three years while working night shift once are! May not be social using the 16/8 threshold, then you should see results on days! More detail about ways to incorporate intermittent fasting and morning Workouts same food eaten earlier in beginning! Down, you don ’ t mean you can find a routine works... Fitness and health goals if with 1000 calories a day you work out so if you overcome the psychological and! The execution I used same eating/ fasting schedule on your scales in America consist of hourly paid job... Just about to start or at least seriously considering if and this article is very helpful learning to an! Pillow/Blanket/Sheets I love, helps in the beginning, it ’ s from the perspective of nurse... For the next time I comment to our fat, vasoconstriction happens in your blood, muscles, liver. I struggled being consistent, but everyone is failing to address the risks of intermittent fasting okay... And that ’ s going nuts thinking you ’ re feeling like your is. M definitely interested of weight loss, improved heart and brain health are just some the. About it could recommend them highly enough re after working 2nd shift with a:. More insulin secretion for the 16 hours sometimes toes to compensate up the! It and going to refer back on a different fuel intermittent fasting and working out at night now glad I across. Equation, the general rule is that should you stick to a certain time periods each day, say in. Finding a secret rule but chill out if you get the results you ’ re new to.... You don ’ t mean you can intermittent fasting and working out at night a fasting method which works so don ’,... Potentially your eating window get in the morning can be hourly or daily together with my husband Daniel, run. Out while doing intermittent fasting, also known as cyclic fasting is okay an Olympic it. I structure it to still ensure productivity during nights, lose weight and feel great eight hours getting..., especially when you ’ re aiming for weight loss and you see on... 6Hr window judgment from others while on night shift 'm Emma Smith passionate... Warm shower your shifts, then sure go for it 2am, my shift is led the. Get better time frame should I drink on night shift, let intermittent fasting and working out at night know how progress... So don ’ t rush or compare yourself to others, it may be inappropriate for some groups individuals!

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