New here but keen to get advice with regards to managing IF. I have tried to do it before but shift changed and changes in when I train meant that it wasn’t manageable.
So for some context, I’m a doctor in the UK and I work night shifts roughly every 3 weeks or so. I’m looking into a 16:8 split with fasting starting at 20:00 and stopping at 12:00 (or as close to that as work allows). As for training I usually do a couple of weights sessions a week but that can sometimes be as early as 0600, I also have recently restarting road cycling and often head out between 1000 and 1100 for rides about 2 hours in length.
So what I’m looking for is advice on how to manage IF around night shifts (2000-0830) and when training or a ride lands in the period of fasting. Any help would be greatly appreciated, TIA.
TLDR: What are the best ways to manage IF around training and night shifts?
Don’t change your eating times would be my advice. Night shifts are terrible for weight loss. That much is well established. I suggest shortening your eating window to four hours, ending around 6pm if personal life allows. Definitely work out fasted. If you’re 12hrs into a fasting window, your strength and cardio will absolutely incinerate a lot of fat.