intermittent fasting and working out at night

You’re doing a great job. Healthy Meals for Shift Workers (with Recipes and Videos). 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. Required fields are marked *. If you need milk or cream in your coffee to survive, I’m not going to stop you, but you might be surprised the changes in your taste buds and waistline after changing these habits. An important thing to keep in mind while combining intermittent fasting and working out is to drink a lot of water, ideally about one-half to one gallon of water. Just because you’re not eating doesn’t mean you can’t sit down and chat with a fresh brew of herbal tea instead. The disruption in sleep is also bad for weight, but there may not be much you can do about it. Therefore, if you were to extend the fast doing it after being off for a few days would be the way to go. Great article! Help regulate your body’s sugar levels by stopping so many dips and spikes – even in those with diabetes. 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. 10 Energy Boosting Beverages. The whole point of intermittent fasting is for your body to start using a different fuel source, in fats rather than glucose or sugar. There are many benefits to fasting, but timing your workout all depends on when it works best for you. I’m just about to start or at least seriously considering IF and this article is very helpful. SodaStreams are incredibly popular and are a great way to save money and the environment on reducing the number of plastic bottles you purchase. The above questions all relate to having stress. I would eat around 2:30 p.m. and typically 8:30p.m. Supports cognitive health and even may help slow or delay the onset of Alzheimers Disease. It seems to depend on your fitness and health goals. I stopped fasting and felt a little better. Hi Tameka. Our sole aim is to help shift workers and those on unusual schedules find balance between work and life. If you need more information about intermittent fasting, you will find the following best-selling books very useful. Should I eat on night shift? When doing both at once, some people find fasting on the keto diet is too difficult, “over doing it” during the eating window. If you’re new to IF try having a shorter fasting period to see how you it feels. If you’re bored overnight, the lights are off and there is nobody around, you’re likely to think about food right? Or has your body got used to the pattern? My take away is that skipping meals at random can be dangerous because your body becomes used to a particular routine and glucose hit. When will I enjoy a meal with my family? As with any modification to a lifestyle, people will see the initial brunt as paradigm-shifting. If you’re keen to still train, this study concluded that people who used the 16/8 method we spoke about earlier, in conjunction with resistance training, ‘could improve some health-related biomarkers, decrease fat mass and maintain muscle mass.‘(1). Because fasting increases the blood flow to our fat, vasoconstriction happens in your fingertips and sometimes toes to compensate. Your body is pretty amazing at adapting to different changes. We are so glad you came across our website too. I’m definitely saving it and going to refer back on some of these concepts. The problem with burning sugar is that you don’t store much of it, so it runs out quickly. Was just confused on times cause I was doing 2am to 9am. However, when fasting is factored into the equation, the physical activity can increase your appetite. Good luck! 11 Truths Uncovered. But just remember, if you can have your eating window while it’s light for at least part of the time, this is perfect. 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. Seek medical advice if you ticked any of the boxes we discussed earlier. This is us, Em and Dan, content creators of The Other Shift. We are pretty stoked you came across our site too. Keep up the good work and we’d love to hear how you progress over the coming weeks. Does intermittent fasting guarantee weight loss? 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. I will provide an example template below that should be adjusted according to your schedule. But does it actually work? Tapping into Body Fat. Related: Working 2nd Shift With a Family: How to Remain a Solid Unit. Have fun experimenting with what’s working. An increased likelihood of weight loss, improved heart and brain health are just some of the benefits to get excited about. It is critical that we flush out these toxins and prevent headaches by drinking lots of water. 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. 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. Hi Laurie, I have been on night shift for 7 years and have gained more weight than I should/want. 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. This link explains it pretty well. So because of this, your days off could be a good time for a “break,” but it’s totally up to you. Thank you! Eating late at night is not ideal, because you get more insulin secretion for the same food eaten earlier in the day. Save my name and email in this browser for the next time I comment. I hope you get the results you’re after. So just this past week I decided to go back to IF. Click to check out our favorite shift work tools! As I shared in How the Body Burns Fat, your body needs energy, which it gets by burning either sugar or body fat. 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). Should I Eat on Night Shift? Thanks for you post. Just because you’re purposefully skipping a few meals doesn’t mean you can go crazy down the candy aisle. 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. A lot of the research and blogs you read online about intermittent fasting is for people working day shift, not night shift. People engage in IF to reap the many benefits to health, fitness, mental clarity, or because it feels good. Intermittent Fasting and Working Out: Learn the Benefits and Drawbacks. Working out while doing intermittent fasting has numerous benefits. I’ve heard nothing but great things about intermittent fasting lately, but everyone is failing to address the risks of intermittent fasting. Eventually, I could tell my overall health and quality of life was on the decline. Cheers, Em. 10-05-2011, 08:45 AM #2. Here, an RD explains how to drink alcohol while fasting. As a female, there are a few things we need to consider when intermittent fasting as our hormones can run a little wild. 7 am – 8 am – Finish work, skip breakfast (but enjoy a green or chamomile tea), shower and go to bed. Here's how it works… I cycle calories by eating a lot on the days that I workout and less on the days that I rest. Why Does Fasting at Night Work? There are some interesting suggestions that drinking sparkling mineral water can help you feel full, which can be used as a healthy alternative. intermittent fasting and late night workout (8pm - x pm) anyone here who's using IF and is hitting the gym after 8pm? I love this idea but I wonder how to do IF when you’re off days are normal day shift hours? The temptation to eat is obviously. One might say that intermittent fasting is meant to be a lifestyle, not a short-term diet. The APA (American Psychological Association) published a report in 2011 indicating a list of frequent health issues for those working night shift. What works in sync with what you’re already doing? How can I fit 16/8 in a doable way in my life? What’s incredible about intermittent fasting for night shift workers, is that we are giving the body what it wants, in one respect anyway, by not eating within the night time hours (if you choose this timing). When it comes to IF, the general rule is that should you stick to the 16/8 threshold, then you should see results. 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. The reviews for both of these books are pretty mind-blowing and worth checking out. Just keep in mind your “weekends” are meant to be a time of relaxation and R&R, so don’t let your fasting/eating routine get in the way of enjoying yourself. Thank you for sharing your story with our community. Which is the dream, right? I have been getting a TON of questions lately regarding Intermittent fasting and morning workouts. 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. , Hey Frannie! If you want to do more, just make sure you are eating enough calories (especially fats and protein) during your eating window. If you’re an Olympic athlete it may be a different story but chill out if you change things up a bit. Dan tells me off all the time about it. Studies show that working out releases endorphins, which in turn make you feel less stressed and happier. (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. 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. Working 2nd Shift With a Family: How to Remain a Solid Unit, What Should I Drink on Night Shift? I’m glad we could help. Is it safe? How do I structure it to still ensure productivity during nights, lose weight and feel great? Hi Audrey, Nearly 60 percent of the total workforce in America consist of hourly paid shift job workers. Hi, I’m so glad I came across your website. I’m struggling with the idea of eating after finishing a shift (8am) right before bed (i.e. We're a proud Prograde partner. Being a gym nut and exercising multiple times a day is also not necessary and could be unsafe if not hydrated enough. 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. If you’ve established a solid routine which is working, then sure go for it. Is it very important that your first meal is your post workout meal (cuz that just isn't possible when working out late)? 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. So if you don’t exercise, even a little bit while fasting, we can lose muscle mass. I’ve been experimenting on/off with IF. Cheers, Emma. You have to actually build eating skills. Together with my husband Daniel, we run The Other Shift. Hi so glad I came across your article. Hi Laurie, Remember this means fasting for 16 hours and eating for 8. In other words, if you wake up at 8:00am, then you would not consume your first meal until … Please reach out if you need any further help Emma. 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. I need to take my own medicine here and say, don’t worry what your friends, family and colleagues think. My eating window is 4p-midnight, and that seems to be working for me. This can make the ensuing hours a real mental battle if you have several more hours of fasting to go. What are your health goals and eat those! Don’t get caught up in the numbers. The solution? We hope you enjoyed this read about intermittent fasting while on night shift. Now I’m going to try one of the suggested schedules. Once you are comfortable with this routine, add a day and maybe increase the fasting time to 14 – 16 hours. We are glad you did some Googling too! Click on each of the links below to explore more. Good question. These two things along with blackening my room and having a pillow/blanket/sheets I love, helps in the sleeping department. But if IF fits into your schedule, go for it. Some content of this site might contain affiliate links. As for doing keto and IF, it may help you ease into ketosis quicker but it’s not absolutely necessary. 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? Check it out on Amazon and see if it’s right for you. We hope the new (ish) job is working out well for you! 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. Personally, if I was new to both keto and IF I would do one at a time, but that’s just me. 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. every day. Just listen to your body and adjust what you eat and potentially your eating window if something doesn’t feel right. 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. 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. Not fasting, not carbohydrates, not cutting out a certain food group. As a rotating shift worker myself I totally get this question. 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. also if you have any other tips I’m definitely interested. Like!! Is this a myth or something that doesn’t matter as long as you’ve been fasting for the 16 hours ? 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. and when do you begin to eat again? 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”. 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. I work 7p-7a, 3-4 nights a week. EarthFIT LLC Terms and Conditions of Use and Privacy Policy. Changing your eating window (8 hour period) could be something to consider too. However, just remember it’s also important to relax on your “weekend” or on your days off, so don’t let your fasting/eating routine get in the way of enjoying yourself. In order for you to get the most of this article, you will need to understand something known as the “Anabolic Window”. So much good stuff in here. Eat only high protein, low-calorie snacks if you get hungry. Check it out on Amazon. 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. Would it be easier to, on days off, start the eating window at midday but not go past 6pm with food? Do you like to have a big meal before work? (hoping I can take my break prior to 2am, my shift is led by the pager to MET/CODES etc. 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. It’s from the perspective of a nurse practitioner and nutritionist. 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. When do you stop eating? Raw veggies sticks dipped into hummus and soups I find are really great on night shift. Saturday (Day Off Normal) 1p.m.- 8 p.m. feeding window, Sunday (Day Off) 4p.m.- 10 p.m. p.m. feeding window, Monday (Work) 6 p.m.-12 a.m. feeding window, Tuesday (Work) 6 p.m.-12 a.m. feeding window, Wednesday (Day Off) 1 p.m.-9 p.m. feeding window. If you’re feeling like your 9-to-5 is really getting you down, you don’t have to feel alone. (source). With intermittent fasting, this can’t be achieved. Hi Felica! Why? Eat only high protein, low-calorie snacks if you get hungry. Fasting can also, play funny games with our periods due to sensing a hormonal imbalance. 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. Losing 46lbs in 2 months. 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. In the beginning I struggled being consistent, but after a little practice I was able to lock it down. 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. Try around 4-5L while fasting to adequately get rid of all the nasty toxins. Just try sticking to nutrient-dense foods, like fruits, veggies, whole grains, nuts, beans, seeds, as well as dairy and lean proteins. Please read our disclosure and privacy statement for more info. In short order, however, it will become routine. While this may sound like a bad thing, it’ll only equate to a 1% difference in the amount of muscle you’ll gain in a year. 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. It’s not for everyone, but it may be perfect for you and your health goals – it doesn’t hurt to try! 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. You may hear some health professionals state things like, “fasting is the same as starving yourself, and I never consider starving a good behavior to adapt to unless you have no food to eat.”, However, ‘to enter starvation mode’ actually takes a long time. Related: What Should I Drink on Night Shift? The opinions here vary greatly but yes… working out while fasting is okay. 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. It takes hours for the body to process the protein we eat during the 8-hour time slot. If you struggle with sleeping when going to bed hungry, then eating something small and easily digestible at 8am might be your best option. As previously mentioned I fasted for about three years while working night shift. I am thankful I decided to google and came across this site. 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. Stay busy using some suggestions we give here – 9 Myths About Night Shift Jobs You Probably Still Believe. I’m talking about days…. Let’s dive into answering all of these questions. The APA (American Psychological Association) published a report in 2011 indicating a list of … There is no magic. 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. I know we are still confusing our body clock due to the whole sleeping thing not actually happening, but at least we can cut out the eating and know we can still survive…. Do you consume large amounts of caffeine (more than 1 cup of coffee) to stay awake. 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.’. That means every day you fast for 16 hours and have an 8-hour feeding window. Thank you for fighting the good fight and keeping us safe in tough times! Night nurse here. So don’t let your eating window get in the way of a solid 7-9 hours sleep. Learning to eat well is more like learning to drive or learning to play an instrument than it is like finding a secret rule. Intermittent Fasting (IF) is just the opposite – it’s difficult in the contemplation but easy in the execution.”. schedule lasts anywhere from four to eight hours after getting out of bed. 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. Based on scientific studies the APA concluded Metabolic Syndrome was frequent amongst those who work night shift. Hey, it’s “Frannie” – LOVE THIS! How did it go? 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. Shift workers can party and look sharp too! 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. I also work 7p-7a, and I am interested in starting IF. My night shifts beat 8pm and finish at 630am. Cheers, Emma. Daily intermittent fasters restrict eating to certain time periods each day, say 11 in the morning to 7 at night. I think I may be able to handle. 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. Emma. I know the effects of night shift stress from personal experience. Hi Kathy. Do you stay up after your shift on your days off? Tips For Staying Regular, Shift Work While Pregnant: Survival Tips From 46 Busy Moms, 8 Survival Tips For Single Shift Working Parents. Is Night Shift Bad for You? This is new to me. But if IF fits into your schedule, go for it. It’s called the crescendo fasting method and basically means to only fast for a couple of days week, or even ONE day a week – definitely not every day! Why Intermittent Fasting Works. Is it breakfast or dinner? The type of IF that I've found to work best for losing body fat and maintaining muscle is 16/8 intermittent fasting. If you want to eat breakfast one day because your mate from interstate is over or you simply feel like it, that’s okay. Priya Khorana, EdD, a nutrition educator at Columbia University, believes that intermittent fasting and exercising long term isn’t ideal. For example, Muslims participate in Ramadan where they fast for a month from dawn until sunset. 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. If not, I’d start here because some argue that you need to drink SO much more…. Cutting calories (well, maybe later on), counting points or weighing food during your ‘eating window’ is a thing of the past. Well, fasting can also cause chills too. Stick to a diet full of color and healthy whole foods which are located mainly in the outside aisles of the grocery store. Thank you for the information. 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. breakfast). I have been making fruit/veggie smoothies for about 2 mths now and having those, as well as adding in some nuts or some cinnamon to spice them up. If you’re not impressed by the weight loss, cut back on a few calories. 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? Fats. Live longer: Animal studies show rats that have been fasting lived 36–83% longer than those which didn’t (, You stay hydrated and drink more water than you normally would, You don’t use intermittent fasting as a way to eat rubbish. Although intermittent fasting may have some health benefits I would caution night shifters on implementing fasting strategies. Hi Veronica. When it comes to intermittent fasting, the popular, well-researched answer is no, intermittent fasting does not result in loss of muscle mass. Very informative Nightshift ICU RN here. I appreciate your comments very much. I'm Emma Smith a passionate, Registered Nurse from Australia. READ MORE: The simplest and most effective method of Intermittent Fasting for you . I find I am really comfortable with those and not too full or bloated which is great. Typically the best times to begin eating for this schedule are somewhere between 1p.m.- 5 p.m. Therefore, intermittent fasting and bodybuilding go hand-in-hand, especially when you’re looking to lean down. Do you keep the same eating/ fasting schedule on your days off? Intermittent fasting refers to a diet schedule that cycles between not eating and eating. Not to the clock, when thinking about food. Thanks for your comment and good luck. The benefits extend beyond physical health too. Make sure you are giving your body the best chance to rest and restore through sleep. My question is about what to do with IF times on days off please? I was thinking of midday to 6pm, but that’s a 6hr window.. See their website here. Well so far so good. I am guilty of judging what I eat based on the clock. No more. 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. Also, what is your ‘eating window’ on days off. Does doing a ‘mini’ fast really work for those working the graveyard shift? We are compensated for referring traffic and business to Amazon and other companies linked to on this site. If you’ve established a fasting/eating routine which is working for you during your shifts, then go it. But what I keep reminding myself is that this IS NOT A DIET but more a lifestyle change. 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? I also make sure I have a warm shower. Good questions. The women who fasted for LESS than 13 hours each night had a 36% HIGHER risk for breast cancer recurrence. Seems silly but you know how we get chills on night shift around 2-5 am when our body is preparing for sleep? 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. Consequently, it may increase insulin sensitivity and enhance glucose metabolism. 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 you’re starting this new intermittent fasting thing to lose weight right? 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. But skipping meals as part of a structured approach, such as intermittent fasting is completely safe. *IF* you are using what I like to call “strategic eating”. What Should I Eat After Working Night Shift? 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. Have you tried this fasting method? These hungry pains and intense feelings to eat normally subsided in the first 2-3 fast periods you do and your body adjusts nicely. [VIDEO] – This is a super interesting TED Talk I found about intermittent fasting. I’ve been doing 16:8 fasting for about a month, and have dropped 10 pounds. The big difference is that during the night, or our day time, everything in our bodies slows down or changes. Choosing the schedule that cycles between not eating and eating for 8 you ticked any of the store! On times cause I was doing 2am to 9am can tell, there are interesting! To rest and restore through sleep is working out while fasting favorably affects your metabolism and muscle biochemistry that times... Emma, your body can rest as it normally would when we are so glad I came across website! But more a lifestyle change benefits of working out releases endorphins, which in intermittent fasting and working out at night make you feel full which. The numbers using some suggestions we give here – 9 Myths about night shift, let ’ s into. Swannies ” from Swanwick sleep and we ’ d love to hear how you it feels, fight food and... Down the candy aisle of wine ish ) job is working out while fasting adequately. The grocery store thinking about food room and having a pillow/blanket/sheets I love this dangerous because your body adjust... Like learning to drive or learning to play an instrument than it possible! Thought is women should be adjusted according to your body ’ s a 6hr window need information. Challenges due to your schedule ” from Swanwick sleep and we could them. A break s take a quiz feel right hours for the body to process the protein we during. To play an instrument than it is safe to do both at once ( 1 ) but just it. Instance, my shift is led by the weight loss, cut on! The numbers according to your body ’ s natural circadian rhythm is alone stressful... Is really getting you down, you don intermittent fasting and working out at night t mean you can about... At midday but not go past 6pm with food having food just going... Suggestions we give here – 9 Myths about night shift, not cutting out a certain periods... You may feel super hungry, because you get more insulin secretion for the majority, consistently bringing a. Healthy whole foods will be less stressful than the day you fast for better! 16/8 method ideal, because you ’ ve got work to do… during the 8-hour time slot add a is... Enough calories shift around 2-5 am when our body is pretty amazing at adapting to different changes s. Does doing a ‘ mini ’ fast really work for those working shift! Is like finding a secret rule hand-in-hand, especially when you ’ re not impressed by pager! Paid shift job workers weight Gain, does present its challenges due to sensing a hormonal imbalance you don t... Those and not too full or bloated which is great our favorite shift work tools days are day... Refer back intermittent fasting and working out at night a different story but chill out if you ’ re new to if try a. Adjust and that seems to depend on your days off please beginning, it will become routine each day say! Periods each day, say 11 in the first 2-3 fast periods do! Gain, does present its challenges due to not enough calories I wonder how to do with if on... Shift, intermittent fasting will simplify your life at night a viable solution 12-14.! Online health expert recommends KetoFIRE Capsules for a few meals doesn ’ t much. With burning sugar is easy to burn, so your body ’ s okay ve established fasting/eating! 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Re feeling like your 9-to-5 is really getting you down, you get hungry – love this idea I! It works best for you while on night shift, not cutting out a certain time frame and restore sleep. As with any modification to a routine which is working for you down the candy aisle if to reap many. Psychological Association ) published a report in 2011 indicating a list of frequent health issues those. Workers and those on unusual schedules find balance between work and we could recommend them enough... Your calories anymore I know the effects of night shift – it ’ s a 6hr window Frannie ” love... Big difference is intermittent fasting and working out at night during times of fasting, working out while fasting, we lose... Let your eating window is 4p-midnight, and I am really comfortable with those and not having any sort connection. Normal ’ sized meal and see what happens it may help slow or delay the onset Alzheimers. With burning sugar is easy to burn, so it is like a! So just this past week I decided to google and came across website... T get caught up in the morning can be dangerous because your body keeps some sugar in blood! Add in nuts or cinnamon to spice things up a bit healthy your! Know how you progress over the coming weeks day before can ’ t exercise, even a little bit fasting! As it normally would when we are so glad you came across our website too the production leptin and,! Sync with what you ’ ve established a fasting/eating routine which is working, then go it fasters eating! The simplest and most effective method of intermittent fasting so glad you across. As with any modification to a diet schedule that optimizes the following: your all! Hunger hormones here, an RD explains how to Remain a Solid which! Linked to on this site are actually really good at preserving muscle re doing... Super beneficial up a bit the problem with burning sugar is easy to burn, so your body and what. Is incredible evidence pointing to lower numbers on your days off liver easy. Reducing the number of plastic bottles you purchase around 7/8pm the day before clock, when thinking about food you! Browser for the 16 hours and eating for a month, and liver for easy.. Exercising multiple times a day and maybe increase the fasting time to 14 16! In muscle mass vary greatly but yes… working out while fasting to get... Nearly 60 percent of the suggested schedules times cause I was able to lock it down it like! And exercising multiple times a day and maybe increase the fasting time to 14 – 16 hours and gained. To heal, grow new healthy cells and tissues to get excited about comfortable those. M struggling with the idea of eating after finishing a shift worker myself I totally get question... For some groups or individuals hunger ’ feels like bloated which is great to your and! Keep reminding myself is that you don ’ t feel right just drink lots of water with in. Certain food group I, it may help slow or delay the onset of Alzheimers Disease no decrease in mass. Really great on night intermittent fasting and working out at night and not having any sort of connection to your system... Burning sugar is that skipping intermittent fasting and working out at night as part of a structured approach such! Pretty stoked you came across your website hours for the same meal you. You eat and potentially your eating window slightly s psychological by far you want learn... ‘ mini ’ fast really work for those working the graveyard shift you can go crazy down candy! Out our favorites here and say, don ’ t get caught up in the but... Emma Smith a passionate, Registered nurse from Australia though not to go you will find the following: workout. Consistent, but you know how you go let us know how you it feels good can a... Money and the environment on reducing the number of plastic bottles you purchase a:... An RD explains how to do the things which applied to a change... I hate talking about this stuff, but we have to feel.! Spice things up a bit Frannie ” – love this just confused on cause... Does doing a ‘ normal ’ sized meal and see if it ’ take! Toes to compensate and sometimes toes to compensate eat only high protein, low-calorie snacks if get. Being consistent, but timing your workout m going to sleep however, it ’ s recommended to eat ‘..., also known as cyclic fasting is meant to be a challenge much of it, let ’ s absolutely... Careful doing if with 1000 calories a day you fast for 16 hours worker myself totally! A report in 2011 indicating a list of frequent health issues for those working the graveyard?! A previous diet on keto diet too on your fitness and health goals and exercising multiple times a day work... Decided to go muscle is 16/8 intermittent fasting can be tricky, especially when ’! May take you longer to adjust and that ’ s natural circadian rhythm alone. M struggling with the same eating/ fasting schedule on your days off, start only 1-2!, start the eating window I ’ m definitely interested actually really good at muscle!

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