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- เผยแพร่เมื่อ 30 ก.ย. 2024
- Work night shifts and Intermittent Fast? Here's how I make it work! Do you work night shifts or rotating shifts? Are you following intermittent fasting? This video is for you. I'm sharing the exact routine and schedule I use to make intermittent fasting work when I'm on nights. In this video I'm following a 17:7 fasting/eating schedule but it works for 16:8 and 18:6 also.
If you're ready for more healthcare content or intermittent fasting tips and tricks, check out my other videos. Get started toward a healthier, more energized you STAT. Join me, and take your health, nutrition, and energy to the next level.
Hey! Are you looking for a friend to walk you through everything you need to know about intermittent fasting? Someone who knows the amazing benefits and energy you'll experience once you get started plus how to make it work for you?
I'm your girl, Nurse Dee! I created an entire 90 day intermittent fasting journey for YOU! Yes, you! The overworked nurse, the busy mom, the exhausted shift worker just trying to get through the day. I get it.
Let me show you a better way. A healthier, happier you is waiting. Let's do this together.
💕 Nurse Dee
#intermittentfastingfornurses #intermittentfastingforwomen #nursedee #wellnessinhealthcare #intermittentfastingtips #fastforlonger #howtobreakafast
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How do you transition ? Like I only work nights 3 -12 hours shift but let’s say I’ve been doing eating windows from 12-7 but the next day I have to prepare for night shift so do I eat normally? And then transition the next day
Hey! That's a super common question. Check out this short video, it should help get you started with rotating shifts or working variable shifts. This is also great for days when you aren't working too. Let me know your thoughts and if you have any other questions. th-cam.com/video/SNfdlR-iII0/w-d-xo.html
The best night shift video I've found during a hard search!! I'm 62, night shift as home health rn x 10 years, keto one year. Thanks for your info.
Thank you so much for your comment. I'm glad you found this information helpful. :)
What if we work 6p-6a ? How schedule can work ??
Hi. There are several videos on my channel about 12 hour shifts and 7 to 7 (day and night shifts) You can just shift things as needed to fit your 6-6 shift.
I don’t know if I’m fasting right but I work 8hrs overnight and I drink nothing but water all day and eat nothing until I get home , then I give my body 3 hrs before I go to bed for 8hrs then get ready for work, so 16 hrs no food….right ? Or should I change it ?
Hi. Thanks so much for watching this video. Yes, it sounds like you are doing a great job with fasting and timing your meals appropriately. Especially with regard to allowing time to digest before going to bed. If you are feeling good and having good amounts of energy to get yourself though your shifts, I wouldn't change anything. Just keep paying close attention to how your body feels. Keep us posted on your IF journey.
@@wellnessinhealthcare thanks for the reply 🙏🏽 and I definitely will. Thanks for the advice.
This is great! thank you! I ussually wake up at around 5 pm, go for a walk and then have a big meal with a snack/proteinbar and a coffee. Then i head to work and just fast until i do the same next day! I work 12 h night shifts and find it so hard to start eating and stop when bored and tired! Thank you for your tips❤😊
Thank you so much for your comment! I love the idea of a walk before work! Especially when its nice weather, that's a great way to start your 'day'.
I work 10 pm to 6am any help with that ? I can’t find the energy to exercise and I feel like I binge eat all mostly at work because I work as a recepcionist so I’m sitting All day
Hi Mariana,
Thank you so much for taking the time to comment. It sounds like the night shift is definitely hard on your body and schedule. I am not a physician, but have you had lab work done or your levels monitored to make sure everything is fine? I would start there first.
As far as exercise, can you commit to a 10 minute walk each day? Or maybe go for one on your break? Start small and add from there. Also maybe give yourself a small rule that you can't eat while at your desk? Or that if you have to eat at your desk. your meals have to be plated, so you aren't just snacking from a box or bowl? Let me know if any of these suggestions sound like they could work for you.
Thanks for the information! Been on nights for 3 years now and have alternated between eating during the day and 1 snack at night or your routine but skipping breakfast. I have to sleep as soon as I hit home otherwise I can kiss the 4-5 hours of sleep goodbye 😢. I have a 3 year old and I have to get him from daycare so I'm up by 2pm but do your routine with the working out before work, it works best for me as well. ❤
I am so glad you found this video helpful! It sounds like you've got a great routine that is working well for you (and your busy life with a little one). Keep up the great work. ☺
omg maybe you can help I work 3- 12/ 16 hour shifts a week night shift. how do I intermittent fast for work and still be satisfied while i’m off would it still be as effective, I don’t sleep much and i’m also a student but I fasted before and loved the results
Hi! I made a super short video about how to make Fasting work for 'rotating shifts' or when you work days look totally different from your non-work days. I recommend you check that one out and definitely try to prioritize sleep, because even the shortest eating window won't help you reach your goals without decent sleep. Give it a quick watch here and let me know if that helps.
th-cam.com/video/iWvH7ljW0Rg/w-d-xo.html
Question. On your days off do you still follow this schedule or do you rearrange it and how?
So this is a quick video about if you work rotating shifts, but this is also how I follow things on my days off, even if my shifts dont rotate. Let me know if it helps or if you have more questions! th-cam.com/video/SNfdlR-iII0/w-d-xo.html
@@wellnessinhealthcare ok cool. Thank you.
Thank you for this video. Do you have any recommendation for when you do the transition from night to day shift? Like i work night shifts but on weekends id like to have a normal sched and spend time with family.
Hi I'm so glad you found that video helpful. Here's a short video I did for anyone who works rotating shifts or who wants to have a more 'normal' schedule of eating on their days off. Check it out here:th-cam.com/video/SNfdlR-iII0/w-d-xo.html and let me know if that helps!
I am a night nurse as well….I am 57 and have cut back to 2 nights per week. Usually back to back. I am a day routine person when off…sometimes 8 days in a. Row…..how do you transition to night routine from day routine?
Hi Linda. Thank you so much for your question. It one I get frequently, so I made a very short (under 2 minute video) to help make IF work with rotating shifts. Its the same strategy I follow when I rotate as well.
Check it out here:
th-cam.com/video/iWvH7ljW0Rg/w-d-xo.html
I hope it's helpful. If you have any other questions, don't hesitate to ask!
Thanks for this ! The best so far for night shift nurse. I've put on alot of weight and I need to get my nice body back before i start getting sloppy with my diet and exercise . So I got the exercise on board but I know i won't see changes until I fix my diet. I will give this a try but follow keto diet. The hardest part lately is making it to 1am bc I do get hungry around 10-11pm but I try to just fix my coffee at that time . The push it to 1 or 2 am . I'll start doing that again .
I am so glad you found this helpful! Hopefully the coffee can help you extend your fast, just make sure you're listening to your body. Keep us posted!
I'm doing my night shift 6.30pm-4.00am how can I follow?
You can definitely follow something similar to what I outlined in the video. Maybe move the timeline up a half hour or hour, and see how you feel and how your body responds.
That’s my same schedule. My last meal is at break around 1:15a. I’m gonna start my fast then and see what happens.
And what about the weekends?
I try to get my shifts all in a row as much as possible and keep the timing the same, even if its the weekend. I’m sorta boring that way 🙃
I work from 6p-4a and my job is very physical. I’m not sure if that’s a good idea to fast during those hours however I’m scared to eat during those hours since I’m used to eating during the day. All I can do is try and see what happens. Thanks for sharing.
Yes! Glad you found this information helpful. Keep me posted on how it's going.
Do you get dizzy when you workout? You pretty much only eat once a day ? How do you have enough energy to workout ? My graveyard schedule is so messed up. I wish I could pull your routine off 😪
My nutritionist said I need to fuel my body and eat more 😩
@@josephineramos3199 Thanks for your comments! I definitely eat more than once a day, but I have a smaller window for eating, in this video its 7 hours. For me, that's enough time for at least 2 meals plus snacks. I dont feel dizzy with workouts, and I am able to workout either before I eat, or after my eating window closes and some time passes for digestion. I would say if you are feeling dizzy, adjust what you are eating depending on the time you are working out (whether fasted or fed) and change the type of workouts you do as you adjust. I did a video on working out and incorporating it with fasting if you want to check that out here: th-cam.com/video/RN7Ku4cPs_Q/w-d-xo.html
Thank you for your advice! I will definitely give that a try :)
Update….I made it through my first week! On the day of my first night shift I ate like usual then at work I was hungry at 1 am and really didn’t feel
Good. I had packed a small amount of celery, grape tomatoes and almonds. That held me until I got home and I had chia seed pudding. Repeated the same the next day and night. It worked well for me. Weighing after the first week of IF I am down 5 pounds!!! Yay!!! Thanks so much for your advice and help!!
That is amazing!! 🤩 Congrats on a great first week 👏
I’d starve , 1am?! I also work nights. But I’m hungry by 10..
Oh yikes 🤣 Definitely don’t starve! I wish I were hungry by 10
I'm only "intermittent fasting" because I read that working those hours with too much food in your guts makes you tired. I already don't want to work those hours. I also don't want to gain weight by eating tons of junk which apparently those hours encourage, too. I will only eat if I feel overwhelming hunger at work.
Thanks for this, how do you transition to eating in the day on your non work days?
Hi I'm so glad you found that video helpful. Here's a short video I did for anyone who works rotating shifts or who wants to have a more 'normal' schedule of eating on their days off. Check it out here:th-cam.com/video/SNfdlR-iII0/w-d-xo.html and let me know if that helps!
Me as a security worker, I am always moving around. Is it possible to do the fasting during my shift from 8pm to 12:30 am??
Yes. That should work. Try it and see how you feel/how your body responds. If you find you need a little food/fuel to get you through that time frame maybe have a snack at the first part if your shift (maybe something higher in protein than carbs) and then see if it carries you though the rest of it. Let me know how it goes! 🙂
@@wellnessinhealthcare awesome thanks!
I need know how people do it with younger kids. I have to pick them up from School at 2:10 pm every day. So then my day starts... After school program, karate, we get home and it's homeworks time, shower time, dinner time, family time before going to bed (to know how their day at school was) putting them to sleep... Sometimes o have to work 2 hours over time... Anybody?
I work midnight to 8am and midnight to noon.i used to do noon to 7pm fasting. Now I'm a mess help working night not good I feel sick my fasting is a mess
Oh no! That sounds terrible. How are you fasting on the days you dont work? And what meals are you having before your window closes?
Trying to keep it same every day, same time off or working. Just, have to take a meal and soup stretch it for 8 hours when I work. I'm just feeling sick. B
Before when I was on noon 7pm I was great years. Change over is killing me
@@vincenzaperriano876 The switch is definitely hard. When I have to do it, I tend to give myself a longer eating window, and start with more bland, gentle things to eat, like smaller meals, which makes me less prone to feel sick or nauseous. I find it does get easier, but our bodies really fight those night shifts unfortunately.
I work from 12am -8am and it’s so hard trying to figure out a good fasting schedule
I thought if I stop eating at 4pm-8am would be best but being at work the whole shift without eating sucks lol
That might be too long to go without food. What if you tried a shorter fasting window, like maybe last meal/eating around 8 pm? A 12 hour stretch might be more manageable for the fasting portion. Give that a try and see if your body responds well or has a bit more energy.
@wellnesinhealthcare.. what times are the 17- 7 fasting that your doing? Like what time is your eating window and what time does your fasting end? I work 10pm - 6am I'm currently on the 16-8 schedule but I don't think that will work now that I'm switching shifts. Any suggestions?
Almost the same I did during my night shift as FOA only the light exercises I didn't do
Awesome!! Keep up the good work! :)
I am in a full time night job. Will working a night shift for long can cause me extreme health diseases ? I work for 7pm to 4am
Hi! I am not a doctor so I cannot comment on long term health diseases but people have worked night shift successfully for many years and haven't had extreme health issues. I believe its about how you take care of yourself holistically that can have a greater impact on health.
Nice video but I work 3 straight 7pm to 730am shifts. How do i keep the intermittent fast going the other nights off from work without stopping the fast?
It depends on if you keep the night shift on those days off. I have a few shorter videos on what to do depending on if you stay on night schedule or switch to days on your days off.
On your days off, try to keep the same routine. I know it stinks but your body will hate you if you deviate from your schedule
This!! I try hard to stick to my routine on days I am off work.
Love the video. I will listen again because you talk way too fast for my deafness lol!
I have heard that I talk a bit fast :) Thanks for watching.
I wonder about days off.
It kind of depends on if you flip back to day shift on your days off. Check out this quick video: th-cam.com/video/iWvH7ljW0Rg/w-d-xo.html it might help with days off or if you work rotating shifts. Let me know your thoughts.
@@wellnessinhealthcare it gives me stuff to chew on. Intuitive is a key factor.