Keto for Nightshift Workers - (Graveyard, First Responders, Security Guards, etc)

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Special Thanks to my team and Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student - for working diligently on research as well!
Keto for Nightshift Workers - (Graveyard, First Responders, Security Guards, etc) - Thomas DeLauer
When you work a weird schedule, like maybe you're working graveyards or swing shifts or you have this rotating schedule, it can just totally wreak havoc on your weight loss or your muscle building or anything, really. It just throws off so many different factors. The good news is there's actually some really easy fixes for this and it involves just sort of a different way of looking at things, but it also involves a little bit of education.
Now, normally my videos are surrounding the ketogenic diet, surrounding intermittent fasting, but this video is for everybody. This video really does apply for anyone that's working sort of a rotating schedule that needs some help getting just their life on track or how they should change their diet if they do work in the night shift or anything like that. So we'll break it all down and make it really simple for you.
Now there's a study that was published in current neuropharmacology that found that the reason the keto diet works so well for epileptic patients was because the increase in adenosine production as an anticonvulsant. My purpose in saying that is that there is an increase in adenosine production, which therefore would make it so that you could fall asleep and get more restful sleep easier.
Masino S. et al. Current Neuropharmacology 2009 (Review Article): “In this review we explore the physiological regulation of adenosine as an anticonvulsant strategy and suggest a critical role for adenosine in the success of ketogenic diet therapy for epilepsy.” (www.ncbi.nlm.n...)
Now, if we make this a little bit more fun, we can look at a study that was published in the Journal of Molecular Cell. It found that when we have a high presence of ketones in our blood, that it changes our DNA expression, our gene expression. It does this through what's called a histone deacetylase inhibitor, which we're not going to worry about right now, basically it changes your genes. But the way that it changes your genes is by making it so that your DNA is essentially more malleable. It can open up and change. One of the biggest things that it changes, by way of this study we found, is the circadian rhythm. So it affects your circadian rhythm in the sense that it helps your body reset. So by doing prolonged fasts and by adding ketogenic diet into your mix, you allow your circadian rhythm to reset better in a really fast way.
Xie Z. et al. Molecular Cell 2016: This study involved fasting mice for 48 hours to increase βHB levels. The scientists found an entirely new mechanism whereby βHB alters gene expression: by binding directly to histones (the proteins around which DNA is bound like beads on a string) to alter the way DNA is packaged and genes are expressed. Interestingly, when the scientists did a genetic pathway enrichment analysis, they observed that one of the physiological functions predicted to be most affected by the presence of ketones was circadian rhythm. In the authors’ own words, “To annotate the genes associated with increased H3K9βHB [this is βHB bound to histone 3 and lysine 9] during 48 hr fasting, we tested the enrichment of these genes with respect to the KEGG pathways using gene set enrichment analysis (GSEA)… The top pathways marked by increased H3K9βHB involve[d] … circadian rhythm…”
The whole purpose of this video is essentially a complicated way of saying you should fast during your work day/night, your work night. Only be eating during daylight periods, period. And it's going to make your life a lot easier so that you can at least get on the circadian rhythm that you need to be on so your body can start making the changes you want from whatever diet you're doing, keto, fasting, vegan, I don't care. It applies to all.
As always, please make sure you're keeping it locked in here on my channel. And if you have ideas for future videos or you want more in depth stuff on this topic, just put it down in the comment section below. See you soon.
Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:
www.dpag.ox.ac...

[@ThomasDeLauerOfficial]

Thank you all so much for watching! And a SPECIAL THANK YOU to all the FIRST RESPONDERS!! I greatly appreciate every single one of you! PLEASE 👍🏻 LIKE the VIDEO at the top 👆🏻 if you Enjoyed or found it helpful! COMMENT below for any ideas, thoughts, or more of what you’d love to see!

[@Chuckmbfl]

7p-7a. Great information. I needed this.

[@ghipsandrew]

Another solid video Thomas. I've recently stumbled upon this AMAZING video of Chris Knobbe explaining the exact mechanisms by which PUFAs cause chronic disease - I can't recommend it enough. Would you like to see it for yourself and maybe do one of your deep science dives into the explained processes ? I understood most of it, but I'm sure you'll understand more and be able to explain those mechanisms more. kzbin.info/www/bejne/pnnRgZykjq5lj8U

[@trudylmiller]

I share every one of your videos. I know there’s someone in my friends list that will be able to use them. Thanks so much!

[@txketokevin2775]

I work 6pm to 6am going to try it when I start back nights next tue wed and Thursday

[@tommytuckersgoldencrown339]

Thomas DeLauer thanks bro I work Graveyard Your The Man Bro Bro!!!!✌️

[@kigashouse7176]

i am so glad u finally made this and that i have made all the right choices!! Im 40 yrs old and started intermittent fasting in march. I work 6pm to 6am 3-5 days a week. On my work days is when i fast, i go to bed at 630am sleep till 2pm get up and work out for a hr, I then break my fast with a turmeric coffee, then eat a small dinner around 4-430 pm. Then off to work where i drink your apple cider drink before i eat again at 7pm (always a salad) then another small dinner at 9pm and start fasting from there. Couple things i have lost 50lbs, lost no muscle mass and i have lost 4 inches off my waist. One thing i will say tho is i had a hard time sleeping when i got home at 6 and had restless leg syndrome till i started taking 600mg of magnesium which solved that issue. Thank you for sharing your advice i am currently in the best shape of my life and i will continue to keep going.

[@billiejeanbaccus159]

Thank you for sharing this I work 7pm to 7am. I usually eat when I get off big mistake. I’m so fat now.

[@JCoLo-yb3gd]

You sound like me. I’m 42. I work 6pm-6am and fast from 1am-5pm. I eat dinner at 5 and then breakfast at 1. I’ve lost 20lbs doing this. When I wake up I work out. I sleep from 630-2p. Everyone says this is unhealthy but I’ve lost weight and I’m still able to run errands on this schedule. My blood pressure is a bit high but it’s hereditary. I much prefer night shift than days. It’s more chill at night.

[@mzflowers619]

I had never clicked on a video so fast! I work nights and i always tend to either make a lunch or buy on the go. Im on to my 4th yr working nights and during this time I have actually gain so much weight and my sleep as been so weird. Watching this video has giving me some helpful tips and advice. Thank you so much. 🙏👍

[@ThomasDeLauerOfficial]

Hopefully it helps out! 🙌🏻👍🏻

[@danerosey]

As a nurse on night shift I appreciate this so much ! Can you possible go over the negative side of keto or possibly things to do to avoid mistakes/problems

[@ThomasDeLauerOfficial]

I have a few videos on my page where i speak on these topics. check them out when you can :D

[@blueseptember2174]

Appreciate you nurses out there🙏

[@chasepotter2376]

Only real negative I’ve ran into the most after the last 6-7 years of on and off keto is constipation. It’s really hard for me to not get backed up for days at a time on keto.

[@piperuk5366]

Magnesium is good to get the bowels moving 👍

[@amyd6398]

Great video! I work night shift and adjusted my IF over time to a formula that is just like the one you presented. The days that I work, my feeding window is from 3pm to 7 pm. So essentially a 20:4 fast. On my off days, I sometimes shorten the fasting period to 16 or 18 hours. I make a rule to never eat at night, whether I’m working or not. It did take a few weeks of gradual adjustments to get to this point. Shift workers: Be gentle with yourself and take baby steps to reach your goal. Everything is harder when you are chronically sleep deprived. I’m down 27 pounds and feel better than I have in a long time.

[@asiaisreal7302]

Exactly what I do. It’s just hard to fit in a proper workout daily the way I want to.

[@mariokroll]

Paramedic from Germany here! Thanks so much for the advice, I always tried to fast during night shifts and it worked quite well for me. I love your videos Thomas!

[@ThomasDeLauerOfficial]

Nice!

[@vnelljr]

I work night shift and it's SUPER EASY! Intermediate fasting is expecially easy! I don't eat while I'm at work and I go to sleep when I get off. When I wake up I have put in 19 hours of intermittent fasting. I eat keto from 4pm to 9pm.

[@ArdelleVision]

What a valuable video for those who work overnight. I used to have an overnight job and it was not easy. 😳

[@ThomasDeLauerOfficial]

Definitely not easy! Much respect to all the night shift works. current and former! :D

[@underthestarsoverthemoon4259]

ArdelleVision i quit my overnight job in September. Best decision ever. I worked in a 24 hour grocery store by myself for 8 1/2 hours dealing with rude, drunk, lowlife people. Then we started closing at 1am. I lost hours, and they started giving more hours to the day shift people. So I’m like “peace motherfuckers” now they all need me back😂😂😂 hell naw. Fuck them. Worked there for 4 years.

[@targettony1122]

I work 7pm to 7am. Then I stay awake until noon. I eat between 8am and noon. I sleep from noon until 6 pm, then head to work. It's easy for me to fast at work due to I'm pretty busy doing maintenance and repair. I have lost 57 lbs in 3 months. I'm now 59 years old, 6'2" and 206 lbs. I'm just 6 lbs from my target weight of 200. My blood pressure has gone from 155/95 to 128/ 82. Keto is so easy for me to do and combining it with my gym workouts I'm getting into the best shape since my days in the Army. It's all the foods I love and enjoy. Thanks for all your videos Thomas they have been a godsend for me.

[@dgirl9743]

Night shift pediatric nurse for 4 years. Thank you for making this video, this is really helpful and much needed! God bless!

[@johncrenshaw543]

I've been a shift worker and volunteer responder for the last 10 years. Most of my weight and hormone problems happened when I started that work lifestyle. I've been on a ketogenic diet for a year and a half now and feel much better. Transitioning between days and nights while intermittent fasting can be tricky, but implementing a long term between them will act as a great buffer to start your new eating window. Thank you Thomas for all of your knowledge that has guided me through my tough times.

[@ThomasDeLauerOfficial]

Thank you for watching!

[@TheVGinia]

I want to hug you! Just exactly the confirmation I needed before jumping into intermittent fasting. I do graveyard (5yrs) and have a very strict circadian rhythm with sleep patterns, but have had a hard time with eating patterns - how so gratefulI am for this video. ❤❤❤

[@miahyenaho5287]

Seriously, thanks so much for addressing this. No one else has and it’s so important for us night shift workers who want to maintain a healthy weight or lose weight and don’t know how to do that. Discovered your videos this morning and can’t stop watching!

[@savannahphillips8705]

i work 6p-8a. thank you. i needed to see this.

[@format102]

So many NURSES here ! Thanks for this video Thomas ! :-) Very Helpful !

[@ThomasDeLauerOfficial]

Glad to help out! 😁

[@NormGillan]

Railroader here. 24 hour on call. Been ketogenic for over a year, and sleep is hard to come by no matter what I'm eating. Sleep patterns are so important to health and I wish there was more information out about this. Thanks for the video Thomas!

[@ThomasDeLauerOfficial]

Thanks for watching! And sleep is VERY important!

[@NormGillan]

@@ThomasDeLauerOfficialIt's important enough that I've been trying to find another career path! 15 years has me pretty programmed though.

[@dorothymillwood2536]

Thank you so so much for this video. I have been working 3rd shift for many years now and my weight/sleep has been so off. I work a 11PM shift to 7AM, but I was eating while I was at work so now that I know this. I will stop eating at work and fast until I get home in the morning. Hopefully this will help me with my weight loss goal thank you so much Thomas.

[@Marie-kv2jr]

Keto & IF & these videos have helped me so much with the rotating schedule as a midwife! There is no time to eat so it's great that I don't get hungry anymore. Love from Finland and thank you again 🙏

[@ThomasDeLauerOfficial]

Thank you for watching!

[@marciahamilton2513]

Thank you so much for this video, there’s not enough information out there for night shift workers. I work in healthcare and I’ve been struggling to loose weight, especially around my stomach. I started keto diet a few weeks ago, and I feel a little better in my body.

[@SiimLand]

Keto and fasting are the best dietary choices for nightshift because ketones and autophagy protect the brain against sleep deprivation and mitigate the side effects

[@peterkizer6163]

My work schedule: 7 consecutive nights (8pm-8am); then 7 consecutive day/nights off. I work in a call center (sit on my butt, answer the phone, monitor three computer screens). Sleep, regardless of whether I am working or not is in 3-4 hour chunks. I will endeavor to fast at night. Thanks, Thomas!

[@dianadundidit5343]

I've been a night shift worker for years.. I gained over 50 lbs because eating over my shift kept me awake and alert. I'm a nurse so I need to stay awake and sharp. I started keto and pretty much figured it out on my own. Meal prep helps a lot and I've lost over 36lbs in 3 months! I also do intermittent fasting on my days off and stick to low glycemic foods. My sleep was definitely bad on keto but it adjusted. I didn't mind actually because I woke up full of energy and got to enjoy some day light!

[@julescolorado]

Thank you Sir! I just started my first ever overnight shift yesterday. Came here because I'm semi-new to your channel and I just knew you had to have a video on this very subject.

[@marj8885]

I'm so glad you said this because this is what I started to do a couple of months ago and it works so well. As a 12 hours nurse i found it so easy to do 18 hours fasting this way.

[@kickinitketowithkaren5879]

I live in San Diego Ca and I work 9pm to 6am . I started keto for the 5th time. I have a hard time sleeping in the day . Thank you so much for this video .❤

[@velvetmau]

Thanks so much for all your help! I've been working the third shift for many many years, started Keto in May 2019 after stumbling upon dr. Berg and then your videos and have managed to lose 50 lb with what seems like not even much effort ♡

[@ThomasDeLauerOfficial]

Congrats on the LBs loss! 🙌🏻

[@sspragge]

Thanks Thomas This is exactly the video I have been waiting for. I've been a critical care nurse for 36 years and have been practicing a Keto lifestyle (off and on) for the last 10 years. I've found that the Keto lifestyle makes me feel and perform at my peak! Many of the tips you've presented in this video I've stumbled across through trial and error, its good to know that there is some hard evidence for this. Thanks again for all you do!

[@Bear-kl1qo]

I know I might be late to this video, but I am SOOOOO thankful you finally did this. I work 6 on and 8 off. All my shifts are 12 hrs. I got off track with my weight, then decided to do bodybuilding & competed for a little while. I don’t compete anymore, and since…well, #life…my weight crept back up. I did Keto 10 years ago before everything was out and lost 60lbs fast and without any exercise (I do not promote this option by the way; much younger and it was in college). Regardless, I am so happy to see this is finally out!! So many of us work the night shift and it can be so hard to flip back and forth. I was always so lost!! Especially, when I’m flipping back to days for those 8 days off. ❤ Thank you so much for this. I will be starting this NOW. Hail to all night shifters $ swing shifts! 🎉🎉

[@michelleknopp9226]

Thank you for this video! I'm a night shift police officer working 6 on and 3 off so I always feel defeated when I hear how important the circadian rhythm is when intermittent fasting. This video was so helpful in answering my questions about how to use eating and sleeping patterns to my advantage while working all night.

[@aprilgarcia4523]

Ty Ms Michelle for your service..I pray for your safety always..and proud of you friend 🙏🌻💯

[@Icynova]

I’m a nurse and I work 12s, 7p to 7a. I find if I eat a fatty meal before midnight, I don’t get hungry for the rest of my shift. In essence, even when I’m on a day schedule, I never eat between 12 midnight and 7 am. I don’t know if this is healthy, but it’s worked for me, and I’ve lost about 10 lbs doing it since I switched off of sweets and carbs (which would just make me hungry an hour later).

[@reimogul68]

Thomas, thank you! I work 7p-7a and this is so helpful to my cause. When working, I normally don't eat anything after 5p. But I swear I'm starving like Marvin when I get off and that is when I mess up. I will eat before sleeping and that is always a no-no. So, I took some notes and I will be implementing your suggestions immediately. Thanks again!

[@manstuffweekly1262]

Thank you for the info! I’m a 911 dispatcher and work straight nights. Keto, and figuring out the balance of eating at work and during my days off, has been difficult. Much appreciated!

[@ThomasDeLauerOfficial]

Thanks for watching! Hopefully this helps out.

[@salvatorevitale138]

Funny that you uploaded this video, I just started doing the graveyard shift at the hospital I work at a couple weeks ago, I work 3 day shifts and 2 graveyard shifts. This video was very helpful, I'm definitely just gonna fast while I'm working graveyard now, thanks!

[@Kaileynorriscreates]

I love this. I started a night job about a month ago and I instinctually did not want to eat at night and I was fine. I do eat when I get home but I find I don’t sleep well. I’m going to start eating when I wake up and see how I feel. Thanks!

[@charleskelly8072]

thanks so much man. i work overnights, and have been struggling for a few years. Many trainers and dietitians i have consulted with tell me that my shift has nothing to do with my inability to lose weight!!! i always knew there was more to it. thanks again

[@jemsmom97]

Pleasantly surprised to see someone finally addressed this. I am a Fed ex employee who works 8 PM to 4:30 AM. Been doing keto since June and have lost approximately 30 pounds. I’m a 62-year-old Woman and my sleep has never been better, maybe I sleep too much but it makes my body feel better, and helps me with I F. I eat within a couple of hours of waking up in the afternoon around two or 3 PM, and then eat again at my 11 PM break. Before I started keto I used to snack a lot during my work shift but this way of eating has made me completely lose interest in snacking at work. I struggle the most or should I say I feel the most hungry or think I’m hungry when I get home around 5:30 AM, So I may have a very small meal before going to bed around 7 AM. I’m very interested in trying your suggestions of what time to eat for my schedule. Thank you so much Thomas for addressing this subject!

[@trudylmiller]

I love your videos! I appreciate all the effort you put into them. I’ve lost 41 lbs thanks to keto! Down 75 lbs from my highest weight of 400. So excited to get below 299. (That’s my first goal.)

[@ThomasDeLauerOfficial]

🙌🏻

[@trudylmiller]

Michael S. I said I was excited to GET there, not that I was excited to BE there. “Below 299” is my next goal. Yes, I weigh 325.

[@jillianzeisloft7856]

Thank you SO MUCH for this! I've been on 3rd shift for 10 years and I've just recently started keto. Luckily I've been losing even with eating at work, but it'll be no problem to stop, I almost never used to eat there before I started keto. I'm just worried about fitting all the food I need to into the short amount of time I have awake at home before I go to work.

[@ThomasDeLauerOfficial]

Give it shot! 😁

[@jillianzeisloft7856]

I absolutely will! I only used to eat once a day to begin with, everything now is forced anyway 🤣

[@MNkno]

Thank you for this - I struggle with a gig worklife, one morning to 2pm job at the same location & hours, and 2~3 employers whose work sends me out at a variety of times to a variety of places, 3~5 different places and types of work. I know I gain and retain weight based on stress, not calories or exercise, so if I have 2~4 hours between jobs, I will meditate, but still, it can throw my sleep patterns and eating patterns off. You've got some really good suggestions for me to consider implementing.

[@the1andonlyicy59]

I worked a 7p-7a shift for 36 years and am now paying the price. I could never figure out how to time my meals correctly. I looked for books, articles, TV shows. I even went to reg. dieticians and nutritionists who admitted they couldn’t come up with a good food plan. This video is GOLD!! Thank you so much!!

[@jessicaelaine2065]

I’m working 7pm to 7am 5 to 6 days straight and been doing it for a year and I have put in about 30 pounds. Needless to say I am NOT happy and looking for change.

[@tsatsmana]

Well i am working 8 night shifts every month and since i am in a keto cycle i thought of IF when on the night shifts. But, i thought maybe Thomas has anything to say and boom, there it is, another one so valuable video. Thank you Thomas for all your effort. You are a gem.

[@audreysflyingfeather]

I have been working 10hr graveyard shifts (8pm-6:30am) for 7yrs. I have been keto for 9months. I lost 45lbs. I mostly do IF 8-16 I eat between 9pm/11pm-7am at work and fast and sleep when at home. I prep all my healthy foods and lunch to bring with me. I sleep on and off most days.

[@maidalygarcia2471]

Yes!!!Thank you soo much for thinking about us graveyard shift👍🏼😃

[@ryanhoward8549]

I've been doing Keto for the past 5 months and working nights and it can be difficult at times, I'm very thankful for this video Thomas you always bring some great info to the table I appreciate it.

[@ThomasDeLauerOfficial]

Hopefully it helps you along your journey! Thanks for watching!

[@cierajackson9076]

Short and simple THANK YOU. You have a video for every title, subject on keto, thanks to you I will start my keto journey and I will continue to support you.

[@stevewisdom5669]

Thank you so much for this info. I work 12 hour rotating shifts. 1 month days, one month night's. This could really help.

[@randude1]

I've worked graveyard for seven years. I don't try to change my sleep schedule on the weekends, that would really mess me up. But I do eat my lunch around 1:00 a.m. every night. I hope keeping my schedule steady is better than changing it constantly.

[@Oyhus]

I utilize my night shifts to my fasting regime. I usually eat two meals between waking up and going to work (9 pm), and fast until 4 pm the next day. When I'm off I do regular 16/8. It's easy when you get into it! Thanks for yet another great video Thomas

[@luismaldonado-wu2ks]

First Responder here and we switch monthly, this is how I schedule my meal times. Works well. Great video

[@chaseadams1335]

Been on night shift for 8 years. 7pm-5am. Been watching your videos for over a year now and have been doing a modified keto that has worked for me. So happy that you made this video since it really helps put the importance of sunlight in to perspective. I certainly don’t get enough of it. I’m also a runner and deal with injuries all the time which people have told me could also be partially from lack of sunlight. Maybe it’s time for a change? Thanks Thomas

[@fatbikeexpedition9841]

I am a night nurse 12 hour shifts or more. This is what works for me.

[@ThomasDeLauerOfficial]

🙌🏻

[@trishacavin305]

So what time do you go to sleep, wake up, and eat?

[@kayladoig8833]

Also curious? I dont see how this will help. I work 12hr shifts, 60hrs a week. So I wake around 2pm. Start work at 6pm, finish at 6am. So I only have 4hrs to eat a single meal (cause who would eat more within that time) .. then fast for my whole shift?? I think I'd be staving myself in a bad way if I attempted this.

[@chasepotter2376]

@@kayladoig8833 I’m a security guard and I start that exact shift next week and super concerned about the health risks. For starters I’m probably going to have to cut way down on caffeine. But I will say, you said you only have those 4 hours to eat, but that’s perfect for some who have been doing IF for a while and like to go longer like me. Most days I only eat dinner. Which is also known as OMAD (one meal a day). A 23 hour fast and one or two hour eating window. Or even the “warrior diet” which is a 4 hour eating window like you have, and then fast your entire 12 hour work shift and 8 or whatever hours of sleep you get. It’ll take some getting used to but it’s beneficial and you just have to calculate the macros and calories you need to get close to within your one or two meals in the small eating window.

[@nkelto]

Thanks so much for this. I work a different shift every week. Not eating on the night shift is crucial.

[@JennysHomeCooking]

This what what I'm waiting for, Thanks Thomas for this..As night shift duty nurse this help me in my keto diet and IF.

[@lisagarrett1044]

Thank you for this!!!!!!!!!!!!!!!! I have been waiting for this video to come out!! I work a rotating shift and do overnights intermittently and of course the best food choices are never available in the middle of the night when you work in the hospital and on call!!! NOW I KNOW what to do (or not to do) to stay on track!!! THANK YOU!!!!!!

[@bamalg797]

Awesome video! I work 5pm-5am and only eat between 4pm and 10pm. It's super easy for me to IF. Thanks for the video 👍

[@robertarowland728]

Best video I seen for shift working is simple to follow an cuts out all the nonsense I’m working an this is my new goal I’m also putting my phone 📱 down once it’s time to sleep 😴 after nightshift.

[@ongobo23]

Thank you for this. I have been working nights in a hospital for eighteen years. I started intermittent fasting while working about two months ago. It comes out to 18 hr fasts; eating before work and then when I get home from work three times a week. It's not hard to do. I'm still tweaking the occasional long fasts; my goal is a 72 hr fast at least four times a year.

[@drewbuckner8331]

Thanks for making an all inclusive video Thomas! Although I’m not currently keto, I still love your videos and I’m always learning from you. I’m a night shift nurse and I’ve been struggling with this this exact thing. Much love and respect 🤙

[@crit8262]

First, thank you for your videos. Made a huge difference in my life... reference to keto lifestyle. Started in Sept and I'm currently down 29lbs. I work mon-fri 1230am til 8am at a police dispatch. It is really crappy on my body, and I'm working on getting out of it all to a day shift life. Just started incorporating weight lifting and cardio and its helping. I get up at 1030pm, and only drink water til 2am. Then have my "breakfast". Then wait til I get home at 9am to eat my "dinner" meal. Sometimes I snack, but just depends on the night if my body needs it. But I was worried bc I have a daytime life on sat and sunday. It's the worst feeling. So I am glad you made this video so now maybe I can adjust to make the weekends easier. Btw the Perfect Keto- Keto bars are lifesavers for my macro goals. Keep it up and any further ideas are welcome. Will give an update in a few weeks for people out there. Thanks again!

[@DanielHinojosa]

Do air travelers for work! My keto falls apart when travelling particularly abroad. This will require planning because some countries don't allow transportation of food and you are stuck at times. Bottoming out on a long flight sometimes is an issue.

[@ThomasDeLauerOfficial]

This is a great idea. Maybe a video down the line. Stay tuned!

[@DanielHinojosa]

@@ThomasDeLauerOfficial Take your time. I am sure this requires research into food laws

[@boat02]

From other similar channels, I have seen fasting as the suggestion for travelling across time zones (jet lag). Put at least 16 hours of fasting before breakfast at your destination and this would help reduce or avoid jet lag. Or you can also fast for the entire day of the flight and break your fast at your destination in the morning.

[@jesseleighbrackstone8365]

boat NEVER eat when traveling across time zones and particularly when flying. One’s body is battling cosmic rays (various kinds of radiation) and does not need the added strain of digestion. Drink plenty of lemon water w/powdered Vitamin C and iodine during your journey, and you’ll arrive at your destination refreshed and sans jet lag. Blessings! 🙏🏻 Jesse.🌹

[@ongobo23]

Can you carry MCT oil packets or something similar?

[@sydniredmond155]

Omg thank you I needed this info! I just started a new job at a semiconductor and I was so scared I would gain weight. You’re a life saver

[@erinsmith9558]

Thank you!!!! I've worked nights for years and no one has ever exclaimed when to eat so simply. Extremely helpful, now I feel m more confident about staying a diet. I realize I'm a little late, but the most tech savvy, but anything you'd advise I change for the keto diet, I had gastric bypass surgery in 2002, gained a significant amount back and it's time to correct it, again.

[@ashtrott1599]

This was VERY informative. I work overnight, and I've been struggling to stay on track. Thank you for this ❤🙌🏾

[@melissacrawford2044]

Get Thomas, could you do a video about keto and hair loss... why it happens and what to do/ take to correct it? Thanks so much! You are awesome and may God bless you and your family for all you do! 😊

[@born2boogie]

THANK YOU!! This is the video I have been looking for. I was making I.F. while working swing shift waaay too complicated. This makes sense! Saving this video for sure!

[@usagi28052]

Thank you! Thank you! I’ve been looking for someone to cover this topic. I work 3rd shift in a communication center and started keto this past August with decent success but hopefully this will help me figure out some of my issues.

[@ThomasDeLauerOfficial]

Glad i could cover it for you! Hopefully it helps out!

[@ryansmithhd3011]

Thanks for this bud, I’m a security guard and I can do a mix match of nights and day shifts through the week, so definitely going to start fasting through the night.

[@Radz999]

Great video. I have worked 3rd shift for years and it wasn't until I started IF that I was able to get into a good sleep schedule.

[@ianfoster1171]

Everything thing you have said is completely correct. I've been doing this diet for quite some time now. I'm a paramedic work shifts.I decided to fast on my night shifts I eat as you say at 1500hr appropriately and don't eat through the night. This completely works. I've even managed 36hr fasts on night shifts and felt clear minded not Foggy minded. I felt I was struggling with nights as I got older but not now I'm living in this sort of life style not a problem.Hope this backs your video. Since I've been doing fasting never felt so healthy. I'm 51 years old and all my stats are fantastic. My physique is in good order as can train nearly every day due how I live my life. Kettlebells, cycling, swimming, skipping, and body weight training.. I was sceptical about keto diet because of high fat diet. Not any more. Everything thing we have been told about eating for years has been so wrong. We have the worst health we have ever had here in UK and also in America. If you have to read what's on the back of the packet before you eat it, then you really shouldn't be eating it. Because it's not fresh. Thomas the proof is in the pudding not that you eat them of course😀you looking fantastic 💪💪💪💪

[@confidenceoparaocha4226]

Wow, you just explained my work pattern right there. I have been doing intermittent fasting for over a year now, and I love it. But my work pattern has changed I don't work day shifts again, I work 4nights ON, 2days OFF, which am trying to balance to stay healthy. My night shifts start 22:00-6:00am, I walk home for 20-25min, make a Tumeric or cocoa latte with some butter, and mct oil, and coconut milk. I usually eat at 14:00-22:00 due to my day shift at first, I still want to maintain the timing at this night shifts change. I target bed at 7:00am to wake up 14:00, sometimes I wake up before the set 2pm alarm, maybe around 1pm ich, then prepare lunch to eat at 2pm. Later in the evening I tried for a little nap which hasn't been very successful but at least I rested my body. Do I maintain this sleeping pattern during my 2days off?🤦‍♀️I am confused on what to do here?

[@PVAMU100]

Oh thanks for this I needed this I’m on a vacation relief schedule so I work different shifts I just go off a 30 day water fast went from 355lbs to 296lbs no I’m going to introduce Leto with intermittent fasting and this week I’ll be on graveyard my schedule will be 9:30 -6:00am so this is perfect for me for this week glad I seen this video

[@willc3384]

I work a rotating shift (8hrs) that changes weekly. It's a struggle to workout/sleep/diet. Thank you for this.

[@tizlite]

Thank you so much for this video!I work at the airport on 3 rd shift and on the keto diet. Wasn't sure sure how to properly schedule my meals until now.Thanks!

[@nnr2dm243]

Yet to watch this but so many folks have asked about night work etc and keto so hopefully it will be very helpful - I work days myself but have done nights in the past. Thank you Thomas - now to the video....

[@ThomasDeLauerOfficial]

Hopefully the watch went well. lol. Thanks for watching!

[@nursegal111]

Night shift RN, been waiting for this video!! :)

[@macosta82able]

I am not a nightshift worker but I am a new mom and my son stays up all night, (only a few hours of sleep) so this is great advice to help control my weight. Thanks

[@trippster33011]

I work shiftwork and rotate from days to nights every two weeks. I will try to incorporate some of the methods you described, but then will have to adjust when the day shift string starts. Just seems it is a neverending cycle of "cant get right" Thanks for the info Thomas!!

[@ThomasDeLauerOfficial]

It can feel that way. But one day, you are going to wake up to a day its NOT!

[@Sir-IKON]

my routine as a night worker has been. protein shake around 7am-workout around 9- eat rest of food around 10ish and then bed around noon. wake up around 7pm for work and rinse and repeat...I lost 200 lbs in a year thanks to videos by you. maintained a year and now im trying to do workouts and and such.

[@JG-ch3mq]

hi, so you fast from 7p to 7a ?

[@LisaSobie]

Thank you Thomas!!! ‘Nightshifter’ here and been searching for some answers concerning this for months! Ty ty ty!!!

[@kathrynrn3487]

Thanks for this - I’ve been a night shift nurse for 10 years and it’s so hard to ever find any health advice for just nightshifters

[@chichihernandez692]

This came right on time! I’m about to start a 3rd shift job

[@ThomasDeLauerOfficial]

Timing is everything!

[@underthestarsoverthemoon4259]

Good luck!! Hope it doesn’t suck like my did! Never again will I work overnight

[@scottmackenzie7131]

Quit! Immediately! Did 12-8 for 6.5 yrs. Hated life! Took a 35% pay cut to go days. Never been happier. It’s quality of life. We only get one go around on this big blue marble.

[@underthestarsoverthemoon4259]

Scott MacKenzie I used to work 10pm-6:30am. Did that for three years. Then we started closing at 1am. So my hours changed to 6pm-1am. Then I quit. I always wanted to quit. It took a toll on me. I was so unhappy and unhealthy. Trying to get my life on track now. Fuck overnights. For some it works out but not me. Not me at all. Never again will I work nights.

[@NolaC69]

Swingshfit worker here! 12 hrs . It sucks especially the past few months because of all the overtime

[@linawolde]

Thank you so much for this video! I’ve been on night shift for a long time now and have gained a lot of weight! Thank you for this guide, I will follow it! Thank you for all the time you put into these videos🙏🏽!

[@johnyoscovits3554]

Thank you for info Thomas but as a shift worker maybe do a couple months of living the life of a one that goes say 6am to 6pm for three days than a off day or two than 6pm to 6am for another three so we can follow your plan to cope and learn from it.

[@alexisnicolexx]

I work a rotating schedule and felt that it was stalling my weight loss on keto. This video had some great info in it that I plan to implement!! Can’t wait to see better results✨

[@rachellynmara]

This is my dad's biggest challenge with eating well. He manages concrete pours at 4am a few times a month and struggles with healthy and comforting food ideas that don't need to be heated up. Needs convenience too

[@NocturnalMantis]

This video was made for me! A huge help. I work at a gas station and that's exactly what I needed.

[@manny7886]

I work 2nd shift (3:00 PM - 11:00 PM). My first meal is at around 11:00 AM at home and my second meal is at around 5:00 PM at work. I'm glad that I'm doing it correctly unknowingly ... LOL!!! I also eat around the same time on the weekends. Thanks for sharing this video.

[@ThomasDeLauerOfficial]

Thanks for watching

[@mimimustknit]

Yesssss! I requested a video about this and I’m so excited to see it. Thank you. Police/Fire dispatcher in a rotating 12-hour day/night rotation. So hard to manage food on that schedule. I’m sharing this vid with my coworkers. 💪🏻

[@Epictacotime]

I’ve been working graveyard for a year now thanks for the video!

[@ThomasDeLauerOfficial]

Thanks for watching! Hopefully it helps out!

[@bambamdiaz7477]

It’s amazing how much I’ve been understanding keto and intermittent fasting and I say this cause I just started doing this a week ago already without even knowing all this. I’m learning this today! I’m a planer and I’m constantly trying new thing in keto and switching my intermittent fasting hours. I work 1:00pm - 11:30pm and a week ago I decided to try something for myself with no info which I call it the (T-MAD twelves). Two meals a day on 12am and 12pm. It is exactly what Thomas just explained. And yes I’ve gotten way better all around and even my bloating has reduced and my constipation but that’s also because I’ve increased my protein intake and lowered the cruciferous veggies and this way for some reason the only carbs I take during the day are the ones that are in my macadamia nuts. I don’t crave carbs AT ALL!!!

[@sharonmerrill2830]

Thank you so much!! That makes a lot of sense to me!! I work 84 hours per 2 weeks, my body just holds the weight. I’m excited again!!

[@tiffanysydnor6695]

THANKS SO MUCH FOR THIS. I WORK OVERNIGHT AND I FEEL LIKE I AM GAINING WEIGHT.

[@rociodotor8837]

I see a lot of people asking you for this info, thank you for listening!!!

[@ThomasDeLauerOfficial]

I'm always listening; may take some time to actually make the video though lol 😁

[@kasey_price]

Sending this to my friend in medical residency!!

[@ThomasDeLauerOfficial]

Nice!

[@KrisSugga]

Haha you always have the perfect timing with your videos! I just started a new job yesterday as a night receptionist. Thanks for the value!

[@ThomasDeLauerOfficial]

Timing is everything 🙌🏻

[@Yankstah]

A little history before my question. I am a Police Officer. I work “dog watch” (11:45pm - 8:00am). I 6’3 and was 320 lb when I received the call for the police academy. In December. By June, I was 240 entering the academy, thanks to keto. I went as low as 208 but that was with the academy workouts and not really realistic. Upon starting my shift I went up to 225. My goal is 220. I went to eating all three meals during shift. I currently do OMAD. I eat when I get home. Around 9am. However, on most nights I do have a keto coffee (220 calories of MCT and coconut oil) around 4 am. I know this is technically not a fast. But there shouldn’t be an insulin spike either. I work 4 days on 2 off so my days off are different every week. On my last work day I stay awake when I get home so it could feel like a day off for my family although I’m in zombie mode. On days off I do 16/8 fast. All this aside I am now 250 lb two years later. I see saw to 245 then back up. I can’t seem to go back to 225. To be fair my work out routine isn’t the best due to sleep. (I’ll explain in a sec). My sleep is weird. I go to bed around 11am so I can be up at 7pm to hit the gym and then my shift. I do 5x5 mon/wed/thurs with 15 mins Hiit. Tues and thurs LISS approx 30 minutes. Here is the issue. Lately I wake up at 3 pm and I am wired. As if I slept 8 hours. But around 6pm I start dozing and I sleep 4 hours until 10pm where I begin getting ready for work. I blamed the coffee for this but I have stopped drinking coffee altogether and still wake up after a few hours. Now due to the fact that i choose sleep over gym is that the reason I can’t shed the lb? is my 4 hour shifts of sleep that accumulates 8 hours but not consecutive creating cortisol and preventing my weight loss? Is that stress, along with stress from work and from home with a wife that doesn’t understand my shift affecting me? I try to eat 170 grams of protein in my OMAD which is sometimes brutal. Usually I only get half in for 90 grams and about 1000 calories. Am I under eating and slowing my metabolism? Should I eat when I get home and then when I wake up? I don’t like a full belly in the gym. If I do that I won’t be working out fasted. Based on your info I will try to sleep 10-6, eat a meal then around 10 before I go to work have another. This will make getting my protein goal easier but I will no longer work out fasted. My ketones are 1.0 or higher when I get home before meal but after waking up it’s averages 0.4. If you got this far I really appreciate it. Any advice or tips would be very welcome. I’ve hit a wall and don’t really know how to get around it. I feel like I’ve been trying to plow through it.

[@lizbennett3860]

I work 730pm to 8am as a caregiver for mentally/intellectually disabled men. I have hypothyroidism and diabetes. This video makes sense. My question is how do i get around eating when taking my diabetes medication? I take metformin 1000mg 2x daily. Thanks!

[@antonioperez7528]

Top of the morning 9:00am here NZ. Love your great effects Thomas. Have Fabulous day. ✌🏾💛🤙🏾🌟🌟🌟🔥🔥🔥

[@ThomasDeLauerOfficial]

Good Morning over there in NZ! And thank you! 🙌🏻

[@heatherorzo7789]

I usually wake up at 3pm and eat my last meal at 12am. I work 7-7a and go home straight to sleep. I’ve been doing Keto for 2 weeks exactly and I’m down 11lbs!!