Fasted Workouts
Is it better to exercise in a fasted state?
Mr. Skeptical starts talking before I begin. “It seems stupid to me to work out on an empty stomach. Exercising is hard enough. Why add hunger to the torture?”
“I empathize with your point of view. However, digestion requires a lot of energy and blood concentration to the stomach, which can hinder the workout.”
“Well, I’d rather have a full stomach than an empty one.”
My eyes roll. As usual, Mr. Skeptical and I don’t agree.
Subconscious Fat at 30,000 feet
The concept of fasting before physical exertion isn't new. Various cultures have adopted this practice for centuries, believing it enhances performance and mental clarity. Native Americans, for example, often fast the day before a battle to sharpen their focus and agility. Early humans had to endure several days without food while hunting, relying on their bodies' adaptation to fasting to fuel their exertion and ensure survival.
Today, fasted exercise is popular among fitness enthusiasts and researchers. The practice involves physical activity on an empty stomach, typically after an overnight fast. This approach sparks debates regarding its effectiveness and safety, with proponents highlighting various benefits and critics questioning its practicality and potential risks.
Subconscious Fat at 10,000 feet
Research indicates that working out in a fasted state enhances fat oxidation, meaning your body is more likely to burn fat for fuel instead of carbohydrates. This can be particularly beneficial for those aiming to reduce body fat.
Mr. Skeptical adds, “If I had to workout fasted, I’d do revenge eating afterwards. I’d end up eating more.”
“Have you tried it?”
“No.”
“So you’re talking out of your ass. Fasting improves insulin sensitivity, which is crucial for metabolic health. Improved insulin sensitivity helps the body manage blood sugar levels more effectively, reducing the risk of type 2 diabetes and other metabolic disorders. And this decreases cravings.”
“So sue me. I don’t like to even think of hunger.”
“Additionally, exercising on an empty stomach stimulates the production of human growth hormone (HGH). Higher levels of HGH aid in muscle growth, fat loss, and overall athletic performance.”
Mr. Skeptical leans back in his chair with his arms folded. “These benefits sound promising, but aren't they just theoretical? Besides, I don’t care what studies show. Some people pass out when they go a day without eating; exercising should make it worse.”
I stare daggers at Mr. Skeptical. I’m reluctant to admit he has a point.
Subconscious Fat at Eye-Level
I’ve noticed increased athletic performance when I fast, but I know that’s not the case with everyone. First, we must go back to realizing how well our bodies adapt. We have an innate intelligence that adapts our bodies to our environment and the timing of when we eat.
Mr. Skeptical comments, “Yeah, and my innate intelligence tells me not to exercise on an empty stomach.”
“Okay. That’s because your body is addicted to sugar and carbohydrates for fuel. When one’s body adapts to burning fat for fuel (ketosis), all the benefits of working out fasted appear. Remember that if you burn fat for fuel, you get 9 calories per gram instead of only 4 calories from carbohydrates. Consequently, no one should be surprised when some athletes show improved endurance when burning fat or improved mental clarity.”
“Don’t you lose muscle if you workout fasted?”
“There's a debate on whether fasted workouts can lead to muscle loss. While some studies suggest minimal muscle loss, others argue that exercising without adequate fuel can harm muscle preservation.”
"Still sounds like many potential drawbacks to me.”
Practical Suggestions and Conclusions
Incorporating fasted workouts into your routine requires a personalized approach. For some, the benefits are immediate and noticeable, while others may struggle with the lack of energy. It's essential to listen to your body and adjust your routine accordingly, giving your body time to adapt. Since I don’t want to lose any weight, I usually don’t workout fasted now, but over a year ago, as I was working on getting a 6-pack, I often exercised fasted.
3 Tips for Getting Started:
Start Slow: If you're new to fasted workouts, begin with low—to moderate-intensity exercises. This allows your body to adapt gradually to the new routine. If working out in the morning is ideal, skip breakfast and work out.
Stay Hydrated: Hydration is crucial, especially when working out on an empty stomach. Ensure you drink plenty of water before, during, and after exercise. Salt intake may need to increase so that your body holds more water.
Monitor Your Body: Pay attention to how your body responds to fasted workouts. If you experience dizziness, fatigue, or discomfort, it may be best to slow down. Monitor your ketosis via urine strips or blood testing to ensure you're in ketosis.
"So, Mr. Skeptical, while it's fair to question the practicality of fasted workouts, the historical and scientific context provides a solid foundation for why this approach can be beneficial. Just like the Native Americans and early humans, adapting to fasting could unlock new levels of physical and mental performance."
Mr. Skeptical raises an eyebrow. "So, you're saying I should start working out on an empty stomach like some ancient warrior?"
I chuckle. "Maybe not right away. I don’t want to find you passed out on the gym floor after your first fasted workout."
He grins. "Yeah, I think I’ll stick to my pre-workout snack. Better to fuel up with a donut than collapse like a caveman."
I can't help but laugh. "You do realize cavemen didn’t have donuts, right? But hey, you do you. Just don’t blame me when your six-pack is more of a ‘one-pack.’"
Mr. Skeptical stares daggers back at me.
The truth sometimes hurts.
Be aware.
PS Links on Facebook and Instagram. Instagram LIVE workout every Tuesday at noon Eastern time. Full disclosure: Chat GPT was used to research and enhance this post.
PSS The first virtual Meat-Up Meet-up event will be September 25th at 4 PM. This event is the first of a two-part series with the charity Mentality Matters called Total Body Revolution.