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welcome to part six of our
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troubleshooting series um today we are
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talking about shifting schedule changes
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so this kind kind of ties in that idea
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of meal timing that we talked about um
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in part three I believe but we’re going
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to dive into a little bit more about how
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to deal with shifting schedules because
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often times when we’re working the night
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shift sometimes we have full night shift
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sometimes we have we’re awake during the
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day and so we’re going to talk about how
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to adjust for those shift schedule
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changes um and what uh you know how to
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deal with your meal timing around that
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how to deal with um just lifestyle
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changes around that so firstly we’re
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going to talk about the issues with
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those rotating schedules so sometimes
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when you you know are awake in the night
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for four days a week and then you’re
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awake in the day for three days a week
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um inconsistent schedules can lead to a
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Reliance on convenient Health less
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healthy food options um or not eating
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enough in general when you aren’t on
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your normal sleep schedule or
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uh you’re shifting your sleep schedules
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it can really affect your hunger
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hormones either uh decreasing your
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hunger increasing your hunger um it can
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make you you know feel like you need to
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eat a lot at once and not eat a lot when
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you’re at certain times um it’s just
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really hard to kind of stick to that
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routine when you’re not purposely
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getting your body into that routine um
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we also often see a potential for waking
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poor long-term Health outcomes because
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there’s a lack of meal planning um
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because there’s a lack of access to good
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food um so it’s really important to
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really
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prioritize um the meal prep when you can
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and again it might not be at the same
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time each week or the same time every uh
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every day or whenever you’re able to do
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it but finding that time to make it work
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um so managing that consistent meal so
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stick with the goal of eating every 2 to
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four hours again back to that meal
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timing that we talked about but from
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your waking time and I know we talked
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about this as well but I really want to
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stress this point even if you wake up at
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5:00 p.m. start there within 2 to 4
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hours um I would say within hopefully 2
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hours of waking no matter what time you
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wake up try to eat something as your
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first meal that would be your pseudo
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breakfast or whatever it is and from
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there start your 2 to 4 hour timer um
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that way you can really stick to your
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meal plan and stick with your um hunger
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and fullness use again we’re talking
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about that blood sugar balance that
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metabolic balance um so every two hours
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from there once you get into that
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routine it’s really easy for your body
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to stay you know in that cycle no matter
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what time you’re awake so that if you
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you know are usually waking up at 5:00
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p.m. and then you wake up the next day
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at uh you know 8:00 a.m. that way you
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can really um still practice that okay
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it’s been about 2 hours and you might
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need to force a little bit at first
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that’s okay but if it’s you know hey
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spend two to four hours time to have my
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snack time to have my meal um your body
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can really start to get in a better
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Rhythm when you’re practicing that
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routine no matter what time you start
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waking up look at your schedule ahead of
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time to plan what days you’ll need to
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prep meals and snacks this is also going
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to be very important to make sure that
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you’re fully meal prepped um so that
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you’re looking at your week ahead and
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you go okay I know that I’m going to
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start this new shift or this new
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rotation on Monday I’d like to prep on
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Sunday so that I’ve got meals for my
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night shift for these next four five six
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however many days in a row um planning
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that ahead of time I know some some
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people have the same uh schedule each
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week some people have different
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schedules every week some people have
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different schedules every two weeks or
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three weeks so find the best routine
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that works for you look at that next
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section of shifts that you have or that
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rotation that you have and plan your
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meal prep around that um go back to our
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meal prep section to think about how to
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prep what you’ll need to prep how it’s
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going to work for you um but really this
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is about just making sure that you are
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prepared for the rotations that you have
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so the shifts um in that schedule you
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really want to make sure you’re
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prioritizing that time to be on top of
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it and prioritizing that time to make
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sure you’re eating enough um one other
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little tip for you set a um alarm and
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when you you know are looking at your
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hey I’m working from again 5:00 p.m. is
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our example here if I’m start waking up
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at 5:00 p.m. for the next 5 days I’m
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going to set my alarms or my reminders
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to eat something every 2 to 4 hours
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based on what my schedule looks like so
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that every day you can practice that
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routine and really get your body into
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that
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Rhythm that is just an overview of uh
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that shifting schedule um again bringing
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it home make sure that you are eating
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consistently meal prepping and really
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just planning for the schedule changes
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that’s going to be a huge priority um
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continue on to part seven for our last
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section of the videos and thanks for
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watching again see you soon