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

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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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[sreeranjini]

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

[MrManjunath]

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.

[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.

[vsashok]

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!

[manin]

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

[nargissiddique]

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

[pradeepp]

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.

[Tully]

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.

[SakthivelOrganics]

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

[sunainaverma]

Pumpkin seeds are the most underrated natural source of MAGNESIUM

[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.

[umasarah]

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.

[snar]

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

[sandipmagar]

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.

[nishanishani]

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

[subhajagan]

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

[nethrar]

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

[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...

[VimalRaj-elno]

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.

[prasanths]

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