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

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How to do a Keto Diet: The Complete Guide: https://www.youtube.com/watch?v=sBw2rdwBfZE&t=300s

Full Beginner Keto Meal Plan: Exactly What to Eat: https://www.youtube.com/watch?v=Z15Z1-Og_pg&t=617s

Full Women's Keto Meal Plan - What You Should Eat in a Day: https://www.youtube.com/watch?v=ijIrbrlbZOU&t=5s

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, 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.” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769009/)

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:
https://www.dpag.ox.ac.uk/team/nicholas-norwitz
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Keto Diet
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