What/ When to eat during night shift work? Ft. Varsha Easwaran ( Dietician)

Discussing the time to eat, food choices, and sleeping tips with dietician Varsha Easwaran.
Optimal Nutrition Protocol
Varsha Easwaran: varsha_easwaran...
ONP instagram: optimalnutritio...
Website: optimalnutritionprotocol.com/
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Timeline
0:00 Introduction
1:30 Night shift worker health
4:05 Behaviour modification
6:30 Balanced diet approach
10:10 Sleep to burn fat
12:28 About Supplements
18:10 Problems with supplements
19:00 Physical activity before sleep?
21:00 Caffeine intake?
22:40 Alternate for coffee
26:00 Afternoon foods
28:50 Foods post afternoon
30:20 Tips and tricks for a big meal
33:10 Carbs in Night meal
37:07 Carb options for dinner
41:15 Wrap up
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Dr. Palaniappan Manickam MD, MPH
Internal Medicine | Gastroenterology | Epidemiologist
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[@sreeranjini8787]

Thank you so much for considering my request . I have been working night shift since last 3 years . Gained a lot of weight . From 60 kg to 89 kg. A lot of health issues like vit D def , knee pain etc . But now I strongly decide to change my eating pattern and I will be healthy and update my weight loss soon .. thank you for all the videos . God bless you

[@madhunavin7067]

Many of us face the same issues.. i do 28 hrs duty once 4 times a month where I can't sleep at all . Even I lost wt and gained back

[@vsashok5723]

Yes, weight gain appears to be huge issue for night shift workers.. I experienced the same along with issues that go with advancing age.

[@Sakshi-dn3xc]

Update?

[@tharani777]

Hi any update

[@chaiaraneta7408]

I am experiencing this too huhu

[@MrManjunath1988]

Thanks Dr.. I'm working in night shift for 10+yrs and I'm following the same routine as you said....sleep pattern 5am to 1pm, brunch at 2pm, snack at 4pm, and dinner at 11 pm.

[@voonarajita7521]

Hey are you getting enough calories.. By following these meal timings?

[@gireeshpnair]

@Dr PAL - This is the kind of video I was looking for many years. Thank you very much for the effort to discuss all factors that a night shift person goes through.

[@nargissiddique8515]

I have been working on night shift for the past 10 years. I am 37 years old without any health issues. 1 weight lifting workout 5 days in a weeks 2 protein rich food 3 small meals but 4-5 times a day 4 Fruits 5 keep taking breaks for your eyes and brain to relax 6 most importantly, go to bed at the same time and leave bed at the same time even in weekends 7 besides gym get into any sports you like 8 complete your sleep 7-8 hours no matter what. Even if you have to sleep twice a day

[@vsashok5723]

Another great video from Dr Pal and from my niece Varsha! The discussions, advice and management tips are very useful. I had been a night shift worker over two decades and also started at a wrong age! Although I am retired now, these tips would have been very useful then. I fully agree with Varsha that Sleep debt needs to be fixed first and then have a strict regimen of the right kind of food intake and exercise. I am sure this video will benefit many night shift workers and needs to be shared with all who have to work by night and manage the deviations from the circadian rhythm. Thanks Dr Pal and Varsha!

[@barathamirtharaj]

Thank you Dr. Pal and Varsha mam. Once I have requested in comment section to help us with dieting tips for those who work in night shifts. And I am facing lack of sleep in day time which again very much stressful.

[@Tully70]

Great video! Thanks to Dr.Pal and Varsha. But we missed Saravana Kumar in this video 😀. Btw, the entire conversation covered only one shift duration. It could have been much more better if it for people going for off shifts like 4pm to midnight, etc.

[@sunainaverma9962]

Pumpkin seeds are the most underrated natural source of MAGNESIUM

[@subhajagan]

Thanks for this topic. Much needed for me as I have been doing my night shift working for US hours. Thanks doc.

[@sandipmagar7740]

Thank you so much both of you. This will surely help not only those are already doing night shift but for those are about to start night shift job.

[@KEERTHANAMUSICWORLD]

Super Tips and Thankyou so much for this video..Infact, I have asked for this one...I will try and see how it works...Very Useful tips...

[@pradeepp6279]

After working in night shift I have developed predibetics and Im working hard on reversing it but I can't quit the job because of my family situation, thank you sir the video was very informative.

[@SakthivelOrganics]

Thank u so much. It’s really helpful ❤🎉 i ll try these things. I am night shift worker for past 3 years.

[@nethrar9178]

Most awaited video.I am back again ..i was the one had too many questions Abt night shift diet ..🥰

[@snar0203]

I had just mailed you asking the same and boom your posting it .. thanks a ton doctor ..

[@umasarah9807]

Wow Thank you so much for this video. I was looking out for this from you. I am following a IF from 10 pm - 2 pm and doing a night shift. I am luckily getting a very good sleep from 2.30 am - 10 am. Without any supplements.

[@kuttylee2886]

Great work Varsha 💪🏻

[@ashmiprakash6416]

Thanq Dr Pal, I am benefitting health from all info on this channel. Thanx to Varsha as well. Requesting you for more idea on fibre and fat intake in big meals and haemoglobin intake and it's differentiation from iron. Requesting because I understand these intervene a healthy hygienic sleep routine

[@manin92]

Thank you doctors. It was worth the watch for 45 minutes.

[@prasanths4399]

This video helps me lots, i have learned lot of new things and also this helps to how to plan my diet for myself!❤

[@thenewuser3100]

Great eye opener on sleep !..i found the reason for me for not losing weight !😃😃 Varsha rhmba clear ah solranga ..good work ..

[@sultanabegum6256]

Thanks a tob both of you.. very useful one ❤

[@nishanishani4118]

Please upload more videos for Night shift workers. We would like to know more from you. Thanks for doing a wonderful job

[@sriramsridhar8613]

Thank you sir for fulfilling our request 🙏

[@dr.vigneshkumarphdphysioth6585]

Good topic very useful for night duty employees ..and hope we can get idea of diet intake from madam too. Thanks dr pal

[@rajus9052]

Very usefull conversation.. thank you

[@krithika920]

Great enlightening video doctor awesome

[@TheErns13]

Dr this is super helpful. Looks I like to make some changes basis this :)

[@wrkumar6754]

Thanks to dr.pal and dr.varsha, much appreciated for u guy's, i was searching a video for night duty people, this is a great video can recommended to others. Thanks again to both of you @dr.pal and @dr.varsha ❤❤❤🙏🙏🙏

[@wrkumar6754]

And one thing I want to ask, my duty timing is night 11pm to next day morning 9am or 10am, so till what time I should take a sleep for have my brunch Dr? Pls I'm waiting for ur prompt reply 🙏

[@dineshkumarramesh2155]

My heartfelt gratitude🙏

[@Hwoman1123]

Thanks I literally searched for it and downloaded it

[@user-gc6uq6ri5z]

Such an amazing video. ❤❤❤❤❤❤❤❤❤

[@rachaelswatiramaswamy2393]

Thanks for this great video

[@meenakothari7841]

Wont taking melatonin tablets worsen the problem of sleep. The body will make less and less .melatonin if we take melatonin supplements .Great video dr Pal. Love watching all Your videos . Thanks for helping people to live better

[@Man-ch2et]

Great video, would like to know about people who start work at 3 am and end by 12 pm ?

[@ramstech5424]

awesome video ....Sleep pathi pesineenga but what is mandatory sleep time for night shift worker??

[@Bibletimeministry]

Great 👍 thank you so much

[@VimalRaj-el8no]

Hi Sir, The issue is the day time savings adjustment of one and half hours. The normal working hours is not 6 pm to 4 am, it's 9.30 pm to 5.30 am and in winter times it's 10.30 pm to 6.30 am.

[@tdnator9534]

Thankyou Dr Pal

[@leelaranikandimalla3987]

Hello Dr.pal...Thanks for one more informative video. Sir, can you please give information on effects of intermittent fasting on hormonal imbalance in females.

[@DrPal]

Everyone can follow time restricted feeding for life long. For other causes please check with your local doctor. I'm sure you will be better

[@cyberghost4043]

Godbless to both of you Thank you for the medical advise🥹🙏❤️🇵🇭

[@sreeranjini8787]

Thank you

[@rahulkarnik2897]

Doc you are just brilliant Pls don’t use Tamil in between the program Regards Rahul

[@vijaychoudhary3640]

Very good info for OWLs

[@rajr8110]

Important topic ... Because ia m doing night shift

[@cyberghost4043]

Thank you Sir Maam sending love from the Philippines you help me in my nightshift🥹❤️🙏🇵🇭

[@jollymongia2142]

Could you please share advice on fruit intake and timings for the night shift workers?

[@malathichoudhary19]

Drink adequate amount of water and fluids to keep your body COOL.

[@Anuradhakalabi2]

@Dr PAL - I work in 2 to 11pm should i follow this routine

[@socialmediashorts1476]

Nice video

[@sundri21]

It's been 2 months and I lost 7 lb from 140lb to 133lb. I work12Hr night shift on 3 continuous nights a week.

[@DrPal]

Unfortunately, it is tough for night shift people but still doable. Try to do the same thing as much as possible and come up with a time that works for you Ideal eating time is 10 am to 6 pm Here is the related video kzbin.info/www/bejne/fImucnhnr9ybj6M n

[@soumyaraghavendra7066]

Hi sir i wanted ask if the person has diabetes of glycemic index 8.7 and works one day night other days morning shifts from 6 to 2 pm and night 10 to 6 am How to reverse it. Already on diet left eating rice sweets other junk funk. Please give food plan or what food to be taken. For breakfast, lunch and dinner. Thank you in advance.

[@venkatnash4940]

I am watching this video 3.30 am in night shift work

[@kumarnaga8651]

Sir My job timings Monday 12 pm to 9 pm Tuesday 6 am to 12pm And 9 pm to 6 am(Wednesday) Thursday 12 pm to 9 pm Friday 6 am to 12pm and 9pm to 6 (Saturday) Again cycle repeat on Monday 12pm to 9pm

[@arunkumara1697]

Hi Dr paul , Iam working as Aircraft technician so my work pattern is 2days followed by 2nights and 4off days is this better than working 1 month countinouslynight ? . Iam in a situation where i cant quit the job. but how can i make my circadian rhythm sync for countiously changing shifts . Can you please help me to figure out this

[@user-sn6kc4be5w]

Please do reply, i think this is the case dor many mothers workings in night shift

[@vanithalogababu8789]

Dr please give diet plan for breastfeeding mothers .. Dos and don't in diet while breastfeeding

[@DrPal]

Here is the related video kzbin.info/www/bejne/fImucnhnr9ybj6M n

[@Deekshita415]

But sir pls do a video on underreporting of India coronavirus cases done please

[@user-lj1gj7rj5w]

Hi sir... My situation is really pathetic... I work in night shift... I should cook in the morning... I have two kids I send then to school and have breakfast and sleep... Thrn I wake up for lunch... Bring my kids back from school... Spenf time with them and carry on with my shift... I wish to lose weight... Kindly suggest me a plan

[@blossomedsoul8905]

I am doing same

[@jayashreejahnavi896]

Same her

[@DipankarDasimDip]

Dr Pal should I take bath after night shift before going to bed ??

[@sumankumarakula]

Sir More sessions needed. Especially when she was talking about protien in Dal..you interrupted when she was saying dal is full of carbs..we wanted to know more on those ...😊. Thank you

[@Tully70]

Dhall (or lentils) as such have more carbs than proteins. In her earlier video she suggested to let the lentils to sprout and then have it whatever form you like (sambar/koottu/curry/sundal/salad). Sprouted dhall/lentils/beans have 3X proteins. Hope this helps.

[@sumankumarakula]

@@Tully70 Thank you. Really helps.🙏

[@varunpyaraka5642]

Hi Dr. Pal and Dr. Varsha. I have been following time restricted feeding and got some good results. When I was working in regular shifts, my eating time was 8 AM to 6 PM. Now i have night shifts and timings are 5:30 PM to 2:30 AM. Request you to suggest me time slots. I am confused.

[@sultanabegum6256]

same here

[@ashishsheoran9067]

I am watching this video at 3:30 am during my night shift.

[@susaneappen6032]

What if the work is between 11 pm and 8 am

[@gu_ritz7788]

At what time is best to take magnesium for a night shift worker?

[@prajishsn]

Gym is advisable b4 go to bed ?

[@mohammedsaadh3800]

What if i get hungry after 3am?

[@sindhur72]

What about afternoon shift Dr. I come home by 12.30 Am. Any tips?

[@amazingyogita1670]

@dr pal sir I have lost 10 kg in 5 months. Is it good or how much weight we should loss in 1 month

[@DrPal]

Good

[@kavitakhode6249]

I was just wondering - if you slept just before sunrise (when it's still dark) would it trick the brain that you are sleeping during the night only n it wouldn't disrupt the circadian rhythm ?

[@DipankarDasimDip]

But is the insulin level at peak at 02:00 pm for night shift workers too who just got up from sleep??

[@sayeekaiyer1305]

Can someone summarise please?

[@punithreddy9918]

I have a question. if your doing intermediate fasting what time is your first meal shld be and what time shld your last meal be and my shift timings is 6PM -3PM and also who much gap you you need to maintain before going to bed my sleep time is 5:30 max...

[@sultanabegum6256]

same question i have..😢

[@annchacko7044]

Im about to start with night shift and im trying to gain weight. So how could i include more calories in my diet and at what time should i eat more

[@Aon159]

I am doing night shift right now been 6 months I have facing problems of blood pressure 90 /150 always even I am having exercise and walk also what you suggest me to take down my blood pressure please I am having also good sleep 8 hours dally

[@dharanidoss5912]

Super thala please all video Tamil translation

[@DrPal]

Here is my Tamil channel kzbin.info/door/Yxezj89xof3XRLFqly20VA

[@Onetwothreeand]

Im working night shift i will sleep at 3.30am daily so what time i can wake up daily?~

[@bhagyasree9537]

I have diabetes but as per my previous experience iam getting night shift opportunities and I have to want to work at night shift will this diet helps me to be healthy please reply me dr?

[@growingtogetherwithmichell6794]

♥️

[@guy.1298]

Sometimes there is no time to eat . What to do ???

[@DrPal]

Please manage your timing accordingly

[@vidhyasanthanam7793]

Hi sir How r u sir Kindly upload videos in Tamil language

[@DrPal]

Here is my Tamil channel kzbin.info/door/Yxezj89xof3XRLFqly20VA

[@sabarishraja1107]

I need tami version

[@gangsss4662]

Hi I have followed that food pattern...But according to sleep I slept at 3.00 AM and wake up at 8.00 AM and do my household chores and after that go back to sleep at 11.00 AM again and sleep untill around 3.00 PM ...Is it was a good approach??

[@sandhiya3375]

Me also follow the practice

[@daredevilsclan46]

37:39

[@Kingbrn]

Dr. I have one doubt, if time gap between dinner and next day breakfast is 13-14 hrs, will this gap help me in weight loss program, kindly enlightened me

[@DrPal]

Yes, ideal eating time is 10 am to 6 pm

[@Kingbrn]

@@DrPalI'm trying to get that window of eating, Thankyou so much Dr.

[@KiranBaliga89]

🎉🎉🎉🎉🎉🎉

[@user-sn6kc4be5w]

I work in night shift 6pm-3am, but need to get up at 7am for making breakfast ans lunch daughter's school. Ingonfot workout at 9-10am. And then catch up on sleep at 1pm-3pm. How should I plan 😢

[@Pavithra.radhakrishnan1]

How long are you in this routine ? I am also planning to restart my career taking up 7 pm to 4 am job but I’m not a person who can manage without sleep.

[@priyaprix5786]

I'm still confused about meal timings? Did not understand at all. Working night shift is from? 10pm to 6am? Or 9pm to 5am. So sleep immediately after work without coffee in dark room? Wake up at 2pm and eat immediately or workout and eat big?. Then??? By 6pm eat or workout or eat again at 8pm then cycle the same???

[@chandutirunagari8004]

Exactly I had the same question. Is it good to work out immediately after a large meal at 2 pm and a small meal after workout. How is that possible

[@soumyaraghavendra7066]

Please do reply

[@parvathibalasubramaniam]

I love brownies n pastries 😂😂

[@swagatanandi4700]

I wonder when will he cook his meals??? No discussion on cooking only about eating!?!??

[@heydenlani1548]

Nor nice cream that called sorbe

[@dr.m.naliny6395]

Hi Dr pal and varsha what about our community..... "doctor" community esp in tamilnadu should follow or at least try to follow.

[@DrPal]

I follow 10 am to 7 pm

[@truthspeaks2628]

Sir, I used to work in nightshift IT job and had to take care person during morning I slept for 3 hrs max . This was my routine for 2 years . Now I am getting back normal routine non night shift . I ve had difficult with my gut , body weight and mood swings . I was not over eater but irregular eating habits . How can we get over this pattern

[@DrPal]

Unfortunately, it is tough for night shift people but still doable. Try to do the same thing as much as possible and come up with a time that works for you Ideal eating time is 10 am to 6 pm Here is the related video kzbin.info/www/bejne/fImucnhnr9ybj6M n

[@user-yq6jd2ip3r]

Hey Dr. Pal, why you are biased towards north Indians? You don't want them to learn here? You and your guests use lots of native language, i am not against your native language, but that creates a problem for people from North India to understand the content clearly. Nothing personal i apologise if this does not resonate with your way of working.

[@user-sn6kc4be5w]

Please do reply, i think this is the case dor many mothers workings in night shift