The research indicates night shift workers die fifteen years early. I’ve worked nights for twenty years. 7p-7a. I meal prep the day before my shifts start. I generally eat turkey burger because it’s minimally processed, eggs, and a side of veggies. I take vitamin d3 with my meal since they are fat soluble. I stay away from fructose, carbs and sweets b/c they interfere with mitochondrial function. I find I need the protein b/c it isn’t causing much of an insulin response and I stay full after lunch.
Hi Jennifer. Thanks for watching. I'm hoping it could help. Don't hesitate to send us an email at info@theotheshift.com if we can help you further. Emma
Water, Water and more Water. I am still on night shift and actually recommend it, myself. I am a avid type of person to always go get physicals and such to check if night shift is ruining me, and it’s not. I eat big portion before work. Then eat a small portion around 1-2AM. I add a lot of fruit as my snacks with lots of water. I also do one-two cup of coffee before work to get that caffeine I need.
Oh my goodness I am SOOOOOO glad I found this!! I’ve been struggling with trying to adjust my eating habits to continue losing weight on night shift!! I LOVE the simplicity of the timed eating plan!! THANK YOU 😊
Hi Elizabeth. So are we! I'm glad you found this video helpful. I'm a simple creature so simplicity works best for me! Best of luck with the weight loss on nights.
This is amazing, I’m 7am to 7pm at a mental hospital and between the stress at work and poor eating habits I’ve gained a solid 50 lbs. I’ll combine this with my meal prep habits
I generally follow 8/16 fast and I'm quite experienced now, sometimes I will go to 18 hours fasted or even 20 but just depends on how I feel. Also I'm not hard on myself if I really don't feel like fasting or I want to break the fast then I will eat. From my experience with diet and trying to be healthy if you're too hard on yourself you just end up giving up and going back to bad eating habits. The important thing is to make a healthy lifestyle change that's sustainable. I work nights as a security guard and the jobs are really easy and laid back so that makes fasting easier for me plus I crave food less at night. My shift times vary and I usually aim for around 6 hours sleep during the day. When I wake up I always have a smoothie with froz berries, cacao, p butter, almond milk, chia seeds, honey and protein powder. Maybe a few hours later I'll have a egg and cheese toastie with organic bread and depending on when I start work I might have a solid meal before leaving home like curry or pasta or I'll have it at work but the latest I would eat at work is around 9pm and fast until about 2pm the next day.
"The important thing is to make a healthy lifestyle change that's sustainable." I couldn't agree more! It sounds like you have figured out a great routine that works really well for your work/lifestyle. I hope others can take a few tips from what you've said, thanks for sharing Laqman!
I'm a delivery driver and work 7 hour shifts. You never get time to have a break and the work is gruelling. You have to survive on your one big meal before your shift and often there is little to no time to even drink. Any suggestions on how to takle this ?
I work 6pm to 6am. I usually eat my lunch food on my first break around in 8:30pm or 9pm. And possibly drink coffee or energy drink with it. Then for my lunch break and last break I eat snacks . I drink water in throughout the shift.
Thank you for making this video. I work from 10pm - 6:30am I will be eating only small meals like you mentioned, smoothies I actually enjoy soups so much. And I will be exercising after I wake up around 2pm. I can't still get to the intermittent fasting but I will eventually
I've worked nights for over half my working life. Light and dark has never had an effect on my eating habits. I have all my calories between 4 and 5 and start work at 9 until 6am. In bed by 730 repeat. If I eat at night my metabolism just crashes. I would pile the weight on eating at night.
I work four 13hr days in a row: day day night night, and then “five” off (I don’t get home until 8am on my first day “off” and it technically a night for me!). I’m desperate, I’m so tired all the time I feel like I have dementia, and I’ve gained frigging 50 lbs. But I can’t sleep longer than five hours at a time, no matter how long I’ve been up for. I’ll check out more of your videos for sure, but honestly might have to set up an appointment with my GP?? Even just to get something to clonk me out long enough for a full sleep where I can get it. I don’t eat during my nights or days because I’m usually so busy at work I don’t get a break, so I don’t bother bringing food. I guess I’m mostly just commenting because I wonder if there are others with similar situations to me that have some tips? Especially for sleep?
I’m gonna try to eat my big meal before work with my family and outside! We are in Florida so the sun is shining until around 830 pm year round. I’m gonna take a snack and water for at work but no meals!
Since starting night shifts 3 months ago, I've been having the most severe constipation I've ever had. It's truly been awful, hopefully I'll be done with this type of shift in 3 more months. Hopefully, the timed, smaller meals approach helps.🤞
Hi Dio, sorry to hear you're a bit blocked up. If I were you, I'd up how much I am drinking (water) and increase the fibre in my diet. Do you eat Psyllium husks? They really get things moving for me! We also wrote a blog post which might help you out - theothershift.com/constipated/
@@Gingy2002 Buy a drink bottle you like and put it in a place you can see it overnight. I used to set to alarm to remind myself to drink which worked great!
@@theothershift I'll definitely start setting an alarm to remember to drink water, there's times I'll go almost an entire 12 hours without drinking anything😂
If you’re sleeping in the day then you can eat at night and not gain weight. Go to the gym and eat healthy. Only gain weight by having too many calories. As simple as that is all it needs to be
Thanks for the info. Im a night shift nurse from north Norway. In the 6 winter months we have 4 hours of daylight (not sun) from 10:00-14:00. This is the time I sleep. So no daylight for me for about 6 months 😊 when I do intermittent fasting I cannot care about daylight. I have to go by the clock and flip it on my 1 week off. I do 16:8. So excited to see if this will work out for me. I'll be able to tell in 2 months I guess. 😊
Thank you for this channel. I just found it and am hoping it helps me out. I work a 7 and 7 schedule, 7 days, 7 off, 7 nights, 7 off. It's a great schedule but the constant switching has me in a tough place emotionally (and physically at times). Hoping this channel will help me balance a bit. Much appreciated
I work 1130 pm but I sleep in the afternoon and evening,. When I wake up I have a shower and a black coffee before running out the door. My big meal is in the morning around 0830 and another smaller meal around 11 or 12 and then fast. (I break my fast around 0700 with a small amount of lean protein.) I get morning sun and exercise because I sleep in the afternoon when I’m naturally sleepy. Can’t say I’m losing weight but I suppose if I ate Keto it would help. I’m hoping to push back my fast break until after 900 so I can exercise early and then eat one large meal around 1030.
I've really been obsessing over when do I start fasting, I work midnight to 8, you said it perfectly and I can stop obsessing, eat when the Sun is up do not eat when the sun is down. This really helps me in so many ways thank you so much for making it so simple, I can have a little breakfast in the morning get up enjoy my day have a nice dinner and I am done for the night. You said what nobody else has said and it is so helpful and simple
I’m so glad I found you!!!! I am an 11pm-7am med tech in an assisted living. I am working really hard at losing weight (need to lose about 150 lbs🙁) I’m trying to learn how to not eat all night… lol
Thanks for checking out our video! It means a lot to us and keeps us motivated to continue making fresh videos between shifts. Click subscribe to never miss an upload. Thanks! 🙌
I am so very glad that I found this channel. I've been on a plant based lifestyle for 7 months and I work the night shift (10-6) and I didn't understand why I would feel so nauseous and automatically thought I wasn't getting enough calories. But now I understand my digestive system is sleepy(slow).I will avoid my nightly soda and stick with water. New subscriber!
Thanks for your kind comment. I hope making this simple switch makes a difference to how you feel overnight. Also, I have found recently that chamomile tea works brilliantly overnight too. Warm, comforting and caffeine-free.
Bang on👍🏻just wondering I get home about about 5-6:00am and then have to take kids to school around 8:00am. Trying to figure out my routine. How do I juggle around kids as well????
I live in Chicago, in the Midwest of America. I am starting an overnight shift for JPMorgan doing accounting work very soon. I am so worried about starting this position in the winter. I mean it is pitch black from afternoon to 7:30am. So when I get off at 7:30am it will be sunrise and when I wake up for my shift it will be dark. Any ideas on how to get that sunlight when I wake up for my shift would be super appreciated!
I work 7.30 p.m. to 4.30 a.m. and I follow 16 hour fasting rule and it's working for me. I eat dinner between 8.30 p.m. to 9.30 p.m. and I wake in the next morning around 11.30 a.m. and I have a tea as soon as I wake up and cook my lunch which is a heavy one including rice which the lunch time will be between 1.30 p.m. to 2.30 p.m. Please let me know if this routine is fine and healthy.
I'll be starting a new security job that 11pm to 7am. I've been doing intermittent fasting for about two months now. With me fasting at this new job how will I be successful with my weight loss journey? I do 14:10 when I fast (7pm-9am).
Hi Aliyah, nice work on the new job. If you'd like to continue IF figure out when your fasting window could and how long i.e 16/8. I recommend starting your eating mid-afternoon until about when your shift starts. Your body will be expecting food at this time based on the sun and you shouldn't get too many digestive issues. Plenty of water overnight. Good luck
I am so happy that you're on RU-vid! I just discovered your blog minutes ago! Can't wait to learn more. I am planning to do the sun/moon method you taught here. Thank you!!!
Hi Hannah! Thanks for your kind comment. You’ve made my day! Let me know if you have any questions or a video idea and Ill get back to you ASAP. Good luck with the sun/moon method!
I just recently started working night shift and I feel like my body and mind is so confused with the shift. This video is so helpful and I'll definitely try out your tips. I'm also excited to check out your other videos.
How do night shift workers deal with fact during fall and winter, in Northern countries, it is already dark by 4:30 pm? I get up when it is dark. So can't eat my biggest meal in the light.ideas?
Hi Misha. Thanks for your comment. I must apologize for missing those who fall into this camp, including yourself. In this situation, we are forced to improvise. I would still avoid eating large meals between 11pm-6am and stick to snacks instead if you're hungry. Depending on your shift times you may be forced to eat every meal/snack whilst it's dark as you're likely focused on getting enough sleep. Portable LED lights/glasses may help provide more light? These can be purchased on Amazon I believe
Thank you for this video, I was following the wrong method and I don't know why it took me 4 months being into the night shift to research when I shouldeat, but well, when the lord commands...
I’m struggling with weight and meal prep right now during my night shifts. I want to lose weight and work out consistently. What do you eat when you work? I like your idea of small snacks and things to just basically stave off hunger but not overdo it during the night. I watched your video on working out during nights and I think I want to try working out after work. Maybe going to the pool on the way home and just doing 30 - 45 minutes of laps or something. But food seems to be my biggest struggle…. I find myself in a McDonalds drive through often and it’s something I need to stop
Thanks Analelly! Oh Barcelona. I have such fond memories of when I traveled there a few years ago! Hope you're safe and well. Let me know if we can make a specific video to help you in your shift working life.
I just recently got switched to night shift for the first time ever in my life. I’m gonna try your tips this next week and see how it goes because I’ve been feeling terrible for the last week or so now.
@@theothershift the second week went a lot better! I think I’m getting the hang of it lol. I had lost my appetite for almost 2 weeks and could barely eat anything, but I seem to have gotten it back now.
@@kristenb7380 Great news. It takes time to figure out which food agrees with you and which doesn't. Staying hydrated though will always help! Be in touch if we can be of any more assistance.
I’m so glad for this channel I never thought to look this up but I do believe god sends things your way I gained so much weight I’m just so tired all the time I will use these tips I’ll let you know how it goes
So not sure if what I'm doing is healthy or unhealthy but I eat around 5 pm when I wake up, I work 7pm-7am. I won't eat again until 11pm or 12am and that is my "lunch" time. I eat a small actual meal then, for instance rice and a protein like lentils, beans, or meat and some veggies. Not as big as what I eat before work. Then I eat a small snack (nuts, dried fruit, dried cereal, Goldfish crackers, or cubes of cheese) every hour or every other hour from 1am-4am, 4 am being my last snack before I go to bed. I get home around 7:30 am and am in bed by 8 or 8:30 and usually asleep soon after. On the nights I'm off, I do stick to a night shift sleep schedule for the most part and on those nights I eat less. Maybe a small cup of soup at 3 am and a bowl of cereal for my last meal/snack at around 5 or 6 am. The only reason I really eat at all on night shift is I have hypoglycemia (non-diabetic) and doctors have told me to just have more frequent small meals or snacks. I can definitely get away with only having my lunch meal at midnight and then only eating one more time at 3:30 am but I've lost weight doing this and it was unhealthy for me. Having a small snack during a limited amount of time 12am-4am) helps me maintain my current weight without losing or gaining.
Hi LittleBlueKitty. Thanks for sharing your experience with us. It sounds like you have a well-oiled routine there. How do you go eating beans and lentils so late? I'd struggle I think.
@@theothershift I like my routine, I just don’t know if it’s healthy since a lot of articles I’ve read seem to say that it’s bad to eat at night but since I stay on night shift sleep schedule all the time and have been doing nights almost 2 years it’s what works for me.
@@theothershift I don’t sleep well but I’m a very light sleeper and any little sound wakes me up. My room is completely dark and I take melatonin. I’ve tried earplugs and noise cancelling earbuds but I’m a side sleeper so they fall out. I have a sound machine but it seems to keep me awake because it just adds to the noise in the house. I’m hoping to move out next year so hopefully I can get through the rest of this year on 4-6 hours of sleep per day!
@@sushiphobia A mate at work recommended these earplugs for side sleepers. Expensive but might be worth the money - www.bose.com.au/en_au/products/headphones/noise_masking_sleepbuds/noise-masking-sleepbuds-ii.html?mc=20_PS_EE_BO_00_GO_&gclid=Cj0KCQiAxoiQBhCRARIsAPsvo-w6rBpcXGjSwJ7EmMdCI9p3RXOxFXl3u_dwfF-CY6xi-fiR8t0nOtgaAnAfEALw_wcB&gclsrc=aw.ds#v=noise_masking_sleepbuds_ii_white Have you tried blue light blocking glasses?
what about my shift schedule, my shift schedule is 2am - 12 noon, what is my eating schedule? im doing 16: 8 fast, is 12 nn - 8pm eating window still fine?
Hi Donnie, Thanks for your comment. To be honest, I am a little concerned with when you are sleeping. An eating window from 6am (have a break at work around this time) till 2pm might work better. You could then enjoy two meals and still sleep.
I work 3 12s weekends, eating patterns ok, I'm wondering about days off is it OK to switch back to days on my 4 days off or more optimal to keep the same pattern. Some days I don't have a choice if I have to fill in 1st or 2nd shift but just wondering...🤔
Hi Val. Thanks for your comment. I haven't recorded a video about this as yet, but this blog will help I think - theothershift.com/night-shift-days-off/
I have a hard time with food even before I started night shift. I actually wound up losing an alarming amount of weight because I couldn't seem to make myself eat during the shift, but then when i got home i would just eat a snack and no actual meals. Lately i'm relying on premade protein shakes, which isn't ideal but it's helping me get some calories XD
Hi, thanks for watching. It’s funny how nightshift can affect everyone so differently. I think your comment is a perfect example of that. If I was you I would focus on enjoying dinner with those I live with (if possible) before I left for a shift. I might even try and eat something before I go to sleep once I get home. I wouldn’t stress too much about eating during the shift as it’s okay for your body not to eat at this time. But that’s just me.
So I was eating at night then stopped once I got home and then started just not eating once I got home after work.. but then it ended up resulting in me not being hungry at all hardly which I wasn't sure it was healthy or not
Hi. I think you could stick to the same principles of eating a healthy, nutritious meal when the sun is shining before you leave, or around 6-8pm. Then small snacks at night if you're hungry. Lots of water overnight. Have you seen a dietitian? They may help give you an individualized plan of attack.
Hi Daniel. Thanks for watching and for commenting. Glad you've found something which works for you. I just hope you're getting all your nutrients in one meal.
Thank you so much for the effort of sharing great tips for us, the people of " the other shift" . I work just Nightshifs; I've been working like this close to 7 months and i've had gained a lot of weight, quit caffeine and it helped but after getting home from work i ate in a mindless way and i could'nt control it. I'm sure your tips will help a lot. Greetings from Mexico 🙏
Absolutely Amazing information within a short video however there are a couple of questions which I like to get answered 1. My shift gets changed every week or May be Monthly from 5pm-2am & 9pm to 6am, Question - How can I adjust my meals during these changes? 2. How can I keep my exercise routine & sync with the work Note: My Travel time is approx 1.5 hrs, i.e for the 5pm shift I need to leave home at 3:30pm & for the 9pm move at 7:30pm
Hi :) Thanks for your comment and for watching. You travel a long way to work which is an added complexity but it's not impossible. When working 9pm, try and have dinner between 5.30-7.15pm with your family/friends/pets outside preferably if it's sunny. Then just small snacks overnight or digestible meals like soups and smoothies. For the 5pm shift, can you eat your meal outside on your break? Ideally you want to eat before it gets dark but this may not be possible. Just try and eat your biggest meals when the suns shining.
@@theothershift Thank you for your wonderful response am really grateful....!!! So what i understand is for 5pm shift i need to have my first meal, maybe at 2.30pm since i leave home by 3.30pm. For 9pm shift first meal between 5-7 pm. Now I am finding it difficult to sleep since my body is adjusted to sleep during the 9pm shift and when I reach home i won't be sleepy until 6 in the morning... Is there any way that i can sleep better?
I have recently found your videos and really enjoy them! I’ve been working night shifts for almost 2 years now trying to find any healthy tips is amazing! So thank you very much!
How do you time you eating in between switching from day to night & vice versa.. Sorry, I am so confused 😰 I'm a nurse as well & gained unhealthy weight because of night shifts.
Hi Ann, Thanks for watching. This video will help transition from days to nights - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ghDYkXpSJEo.html and we have another from nights to days. I focus on eating as close to "normal" as possible, minimising what I eat overnight when it's dark.
For the most part yes. If I don't get a break I could kill someone by making a wrong choice. Even 5-10 minutes to swallow a handful of nuts and go to the bathroom is really important :)
@@itz4me248 I'd try and eat my first meal before I go to work, say 7-8pm. Then snacks throughout the night if you need with plenty of water, then a small healthy breakfast when you get home.
What happens when you work 10 hrs overnight and then have to stay awake for 6 hours or so to handle family matters or errands. You don't have much time to eat, or for meal prep, your just struggling to stay asleep so you can function the next night.
Hey Nick. It's hard. If I'm brutely honest, something needs to give. Without at least some sleep, you won't be able to handle family matters as you'd hoped and the errands will probably be sloppy. A few suggestions, meal delivery services, nanny/babysitter/au pair/after-school care, ask for help from family and friends if possible, a cleaner to even do parts of the cleaning you don't want to do/have time for. Is there a possibility of flexible working hours, and any working from home shifts available? In regards to eating, it's going to be a ticky balance between feeding the kids and eating yourself. Can you eat when they eat? The suns is likely up and you can share a meal with the family? You're doing great. I hope you find a routine which works.
