Keto for Nightshift Workers – (graveyard, first responders, etc)

Keto for Nightshift Workers – (graveyard, first responders, etc)

Keto for Nightshift Workers – (graveyard, first responders, etc)

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when you work a weird schedule like maybe you’re working graveyard zorse queen 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 also involves a little bit of Education now normally my videos are surrounding the ketogenic diet surrounding intermittent fasting but this videos 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 I’ll make it really simple for you I do want to make sure you hit that red subscribe button and then please do hit that little Bell icon right there that’s gonna allow you to turn on notifications so that way you know whenever I go live or anything like that also after this video you might want to check out a company called super fat I put them down below in the description they’re a really cool company they they have these little nut butter packets but they’re not normal nut butters like we’ve got macadamia nut oil and macadamia nut butter all this stuff combined but they even go so far as combining it with nitro coffee in a little package so really cool stuff so it’s like nut butter that has some caffeine and other just different options and stuff if you’re into that so I highly recommend you check them out there down in the description below check them out after you watch this video it’s the first thing I want to touch on really quick is I’m gonna talk about some of the benefits in terms of a lower carb diet for helping you get into your better circadian rhythm so full disclaimer if you’re not into keto trust me they’re still gonna be stuff for you I just want to talk about this a little bit it’s very important to note that the circadian rhythm is everything when it comes down to our diet okay also when it comes down to our basal metabolic rate so many studies have shown that when the circadian rhythm is off when our sleep pattern is disrupted and changed it’s really hard to lose weight lots of different factors there some that we don’t even know so first and foremost if you’re starting keto you might find that your sleep is a little bit disrupted anyway that gets better that’s an imbalance with your gut bacteria and other parts of your body in terms of serotonin and melatonin and it ends up getting regulated eventually the body figures it out so I just want to make sure that I put that out there just in case that’s something you’re dealing with now the big that Kido will probably help you get a little bit more of a deeper sleep and I’m saying this because if you’re working night shift you probably have broken sleep you’re probably working on like smaller three four or five hour chunks of sleep so the first thing that I do suggest is potentially utilizing a lower carb diet simply because what it does with the the way of adenosine I’ll explain that in a second like when you get tired you have a buildup of adenosine and that buildup of adenosine affects our brain to make us go to sleep caffeine for example blocks adenosine that’s why you stay awake now there’s a study that was published in Current neuropharmacology found that the reason the keto diet worked 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 additionally keto improves what’s called acetylcholine production which is a neurotransmitter that’s absolutely required when it comes down to REM sleep if you could just get a small amount of sleep but you could get into REM then you would solve a lot of the problems the reason that you need a longer amount of sleep is because of how long it takes to get into your REM cycles so Kido can help you get into REM quicker and stay there deeper ok so that’s all I want to talk about with that Kido is great for it but maybe you’re not keyed up what can you do well there’s two things that we have to keep in mind these are called ZTE burrs okay xiety burs Ziqi burs potato potato right what they are are things that need to be in balance it’s our circadian rhythm in terms of like what we see with sunlight and how our body is affected by that and then the other big piece the others I gave err is what’s called our food timing okay so we have food timing in conjunction with circadian rhythm in short essence you should never be eating or consuming food when you should be sleeping so if you’re someone that’s on a rotating schedule and you work a night shift and you’re eating during the night and then when your shifts are over you’re sleeping during the day and then a couple days later when your whole workweek is done you’re trying to get back on a normal routine it’s gonna throw you completely off and your circadian rhythms never gonna match up so if we have this mismatch between sunlight and food we really develop a problem so let’s say you work from 8:00 p.m. to 5:00 or 6:00 a.m. okay and then you go home and you go to sleep around 7:00 a.m. and you’ll wake up at 2:00 p.m. you sleep during the day okay what you should be doing is you should be eating at 3:00 p.m. an hour after you wake up and then maybe eat again a few hours later and then when you go to work you should fast throughout the night while you’re at work okay so effectively what you’re trying to do is while you are at work you’re fasting so that you’re eating only during the daylight hours so that way you’re not throwing off your whole pattern so basically you wake up at 2:00 p.m. you eat at 3:00 p.m. then maybe you eat again at 7:00 p.m. and then you go to work you come home you sleep and then you don’t eat again until you’re breakfast which would be 3:00 p.m. again you’re never eating during your actual like normal waking nighttime hours so if you’re awake at night don’t be eating during that nighttime period it’s a great way for you to utilize intermittent fasting and get three solid benefits one you avoid that mix-match of sunlight and food timing which is going to keep your circadian rhythm nice and balanced so when you do want to go to sleep boom you can go to sleep the other side of that equation is when you do sleep and you’re going to bed like somewhat hungry or fasted well you have enough ketones in your bloodstream at that point in time where you’re going to get a restful sleep even if you only sleep for a few hours simply because you have a higher level of ketones that are allowing that acetylcholine to go up that basically makes it so you can get into REM sleep faster the other thing is it encourages an intermittent fasting regimen that’s just great for weight loss anyway so you’re basically avoiding eating while you’re at work and it just puts you into an intermittent fasting pattern and then of course the other benefit is you’re not going to be eating the junk that you would normally eat at work okay and if you’re working a night shift a lot of times it’s just going to be grab and go kind of things so I highly encourage you to fast during that period it just makes a huge difference now if we make this a little bit more fun we can look at a study that was published in the journal Molecular Cell okay it found that when we a high presence of ketones in our blood that it changes our DNA expression our gene expression okay 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 a ketogenic diet into your just your mix you allow your circadian rhythm to reset better in a really fast way so the reason I say this is let’s say you are I’m just going to use like fire fighting as an example because I know a lot of times they’ll work three days on two days on three days on kind of thing okay maybe you’re working for two to three straight days where you’re just like you’re on and off like one hour sleep here two hours of sleep there if you were to do a 36 to 48 hour fast after your shifts for the week are done it’s gonna reset your circadian rhythm and get you in balance so that you could go for the next three or four days rather comfortably sleeping at night again 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 gonna make your life a lot easier so 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 are doing keto fasting vegan I don’t care it applies to all as always please make sure you keep it locked in here in 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

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Keto for Nightshift Workers - (graveyard, first responders, etc)

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Keto for Nightshift Workers – (graveyard, first responders, 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.” (

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:
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