The Answer Is… IT DEPENDS!
Let’s review a presentation Ben Greenfield did a few years ago and discuss the highlights.
BG Fitness on Fasted Exercise Presentation
Pre-menopausal female athletes- be aware of doing too much or too long of fasting with your exercise load and hormones. I have an excellent podcast coming out soon with Dr. Mindy Pelz and Cynthia Thurlow on hormones, fasting and carb tolerance for the female athlete.
Less is more.
More is not always better.
I know Ben Greenfield suggests females only do regular intermittent fasting for 12-15 hours and a 24-hour OMAD fast with light exercise 1-4x a month for your cell autophagy.
Test your hormones as on the DUTCH test and full thyroid panel as well as a GI MAP.
Trust me- I know from experience what happens when you do everything “right” too much, too often and too intense. METABOLIC CHAOS.
Here we go… Ben Greenfield’s list on The 10 benefits of fasted exercise
- Burning more fat
- Anti-aging effect
- Better brain function
- Increased growth hormone levels
- Improved insulin sensitivity
- Increased testosterone
- Enhanced fat loss
- Better endurance
- More stable gut during exercise
- Hunger management
Men vs. Women
“In the studies that have been done on men versus women and fasted exercise, what they found is that women who eat before exercise but then don’t eat after exercise tend to burn more fat for a longer period of time compared to the opposite scenario. And men are completely the opposite. Men who fast before exercise then don’t eat after exercise tend to burn more fat.
- Women burn more fat for a longer period of time if they EAT BEFORE EXERCISE then DON’T EAT right after exercise
- Men who fast before exercise then don’t eat after exercise tend to BURN MORE FAT.
And it’s related to how women versus men–women tend to be more efficient at burning fat as a fuel.
And so, when they (WOMEN) are given a little bit of carbohydrates before a workout, they eat a little bit of carbohydrate before the workout and then they go out and they do the workout and then they’d fast after the workout, they actually burn more fat.
And men are the opposite. Men, they don’t eat before the workout and then they eat following the workout (they burn more fat)
We tend to see a little bit of a difference in the sex response to this. Now, you need to realize this was done in lean trained individuals.
So, I would say, again, a caveat for like a really lean trained female would be that you may actually want to again eat something small before a workout if you fall into that category of a lean active female because I have seen some hormonal issues arise.
And the cool thing is if you do that but then you fast after the workout, you still see a really good increase in fat oxidation. Some of the studies that have been done on men versus women are really fascinating.
Listen or read the rest... https://bengreenfieldfitness.com/podcast/nutrition-podcasts/fasted-exercise/
Ten Benefits of Fasted Exercise
- Burning more FAT!
- For 24 hours following a fasted morning exercise session, and in this case, it was a fasted aerobic morning exercise session, meaning we’re only talking like 30 to 45 minutes of hiking or walking or swimming or yoga or even sauna to the cold pool, anything like that that gets the blood flowing, we see increased fat oxidation rates for 24 hours following that type of fasted workout. And in this case, this was fasted in the morning before breakfast.
Book called “Change Your Schedule, Change Your Life”.
- It’s kind of like an Ayurvedic medicine book and it goes into this idea of some of the most important things that you can do would be to do some type of movement, beef in the morning before breakfast and then to have your biggest meal of the day, be lunch, and then the final one was to just basically be outdoors as much as possible and get exposure to sunlight during the day.
- Ultimately, this idea of increased beta-oxidation, increased fat-oxidation for 24 hours post-exercise is one of the benefits that we see if the exercise is done in the morning before breakfast. And again, it can be easy. This does not have to be like a soul-crushing hard work out.
- Increase/up regulation of glutathione and superoxide dismutase, antioxidants, when exercise is done in fasted state, responsible for shutting down some of the oxidation pathways
- Must be done in a fasted state- overnight fast 8-12 hours then an exercise session to get the up-regulation of some of these antioxidant pathways that have a direct anti-aging effect
- Stem cell benefits from fasting – upregulation of stem cell production/proliferation
Better Brain function
- there are two different proteins, one that you’re probably familiar with: BDNF, Brain-Derived Neurotropic Factor.
- BDNF increases when you do a fasted exercise session- as it is amplified with aerobic training more than strength training
- When you strength train a little bit more, the BDNF stays at the muscular level, less travels and gets to the brain for the brain effects.
- Ultimately, both aerobic exercise and to a lesser extent weight training will increase BDNF
- Doing exercise in a fasted state amplifies the effect of increased BDNF even more.
- On a cognitively demanding day – Ben Greenfield will “go out and do some kind of like easy walk or easy session or easy something in the morning because you get that amplification of BDNF.”
- You can also raise BDNF with heat exposure (sauna) and Lions Mane, psilocybin, psychedelics…
- Summary: aerobic exercise in fasted state (not eating 8-12 hours before) increases brain derived neutrophic factor BDNF.
What is the role of BDNF in the brain?
“The BDNF gene provides instructions for making a protein found in the brain and spinal cord called brain-derived neurotrophic factor. This protein promotes the survival of nerve cells (neurons) by playing a role in the growth, maturation (differentiation), and maintenance of these cells.
How does BDNF affect memory?
While a physiological amount of BDNF in the normal brain has been demonstrated to have positive effects on learning and memory, both an increased level of BDNF, and a decreased level of BDNF may disrupt the equilibrium between inhibitory and excitatory neurotransmission in the brain, leading to a loss of synaptic …
What increases BDNF the most?
Exercise is the fastest and most effective way to boost BDNF levels, and improve learning, memory and mood (1, 2, 3, 4). In just 5 weeks, mild-intensity exercise significantly increased BDNF levels and reversed cognitive decline in old rats (62). Aug 26, 2021
Increased growth hormone levels
- one of the key mechanisms for preserving proteins and for enhancing muscle fiber and repair via better protein synthesis is growth hormone is GROWTH HORMONE.
- our bodies have this natural ancestral built-in mechanism that when we don’t have enough calories on-board but yet we still need to maintain muscle, one of the best ways to do that is to increase growth hormone production; and to a lesser extent, when the fasted exercise is done in moderation and not overdone, an increase in testosterone as well.
- if eat lunch, then do late afternoon workout or early evening exercise session, wait 1-2 hours to eat dinner after your workout
- if you wait 1-2 hours to eat post workout, you will get the growth hormones or testosterone response
- Exercise gives a natural rise in insulin – it takes 1-2 hours for the natural rise in insulin to diminish
- Increase growth hormone production and testosterone – maintain and preserve muscle
- endurance performance- glycogen sparing, glycogen synthetase; upregulated
“Well, how long should I wait after a fasted workout to eat?”
- If you’ve eaten in the past four to five hours like you’ve had lunch and it’s an afternoon, early evening session, you’d wait about one to two hours.
- If you’ve already fasted overnight, you’ve done an 8 to 12-hour overnight fast and you’ve done that morning exercise session, you can actually still see a growth hormone response if you have a breakfast right after or in the hour after that morning exercise session.
- It depends how long you’ve been fasting going into the exercise session.
- Ultimately, the growth hormone and the testosterone response are there to actually maintain and preserve muscle.
- You can see an up-regulation in endurance performance because the body gets better at sparing glucose, at sparing glycogen, it up-regulates this enzyme called glycogen synthase when you exercise.
- The same thing happens with growth hormone and testosterone, you up-regulate the sensitivity of the receptors that interact with growth hormone and testosterone.
Five Day FMD program tips:
- Once they’ve start lifting and exercising and eating a little bit more after they’ve done that three to five day-fast, they note a remarkable increase in muscle mass and muscle gain from doing that.
- A few times a year try a three to five-day FMD fast, which when you finish them and you start lifting again, you get an increased growth hormone and testosterone sensitivity, better muscle mass, better muscle maintenance.
Improved insulin sensitivity
- the key to any afternoon/evening exercise- wait until insulin has dropped off a little bit after the workout (1-2 hours before eating)
- it’s not just fasted exercise, it’s waiting after the exercise for one to two hours if you’ve eaten about four to five hours prior to the workout.
- For the morning exercise, we still see increased insulin sensitivity even when breakfast is eaten right after the workout, meaning sitting down to a smoothie 20 minutes after your workout, provided that that workout’s done after fasting for 8 to 12 hours.
- In lean active women, who require testosterone quite significantly as do men of course, the issue is that when you overdo fasted exercise or you do extremely glycogen depleting exercise sessions in a completely fasted especially an overnight state, you can tend to see a drop in hormone production.
- Basically, it’s another one of those ancestral mechanisms where nature doesn’t want starved people who are hungry and running from lions to make babies – we down-regulate a lot of these hormones responsible for fertility.
- If you’re going to do harder workout sessions and you’re going to do those in a fasted state, then ideally, you would save them for the afternoon or the early evening- If you haven’t been fasting for 8 to 12 hours.
- If you do the harder workout session in the morning – do make sure to prioritize a post-workout meal. I see over and over again in the people who will do like a hard morning workout but then not eat a drop in those hormones, or in the people who just basically are working out too much and not eating enough.
- Ultimately, the scenario here is if you get up in the morning, and this is especially important to tell your female clients, if you get up in the morning and your only time to do a hard exercise session is in the morning and you’ve been fasting for 8 to 12 hours…
- if you are male, you would actually be able to get through that pretty well, but you’d want to prioritize your post-workout nutrition.
- If you are a female, I’ll even have them do something like a smaller workout snack after they’ve been fasting, but this would be something that’s non-insulinogenic like you take 20 grams of amino acids or you take a little bit of MCT oil or something like that.
- ONLY IF it’s going to be a really hard work out as an hour-long strength training workout, a CrossFit WOD, something like that, not the easy morning movement that I was talking about.
- You do see an increase in testosterone when fasted workouts are done in moderation, and it’s not like a crazy soul-crushing workout in which you’re starved before and you’re starving yourself after.
Enhanced fat loss
- Related to the beta-oxidation as we see an up-regulation in adiponectin, a lot of these enzymes responsible for mobilizing fatty acids from fat tissue.
- Better fat loss due to directly an increased ability to be able to mobilize fatty acids from adipose tissue.
- What I like about this is you can amplify this response even more with a little trick: If you combine fasted exercise with cold, because when you already have these enzymes in your system, you can also up-regulate the conversion of white fat into metabolically active brown fat.
- Ideal scenarios- to wake up overnight in a fasted state, you’ve been fasting for eight to 12 hours, you do that easy morning exercise session like a walk and then you finish with a five-minute cold shower or a quick dip into a cold plunge or a cryotherapy session or jumping into an icy river or lake or sea, that up-regulates that fat enzyme conversion even more.
- Wake up fasted, doing something easy, and then finishing with the cold- great to lose a lot of weight in a sustainable way
- Typically, this fasted easy cardio + cold shower is sustainable for most people… to ease themselves into a cold shower after an easy 30-minute walk in the sunshine and they haven’t eaten for 8 to 12 hours. It’s a very simple, sustainable scenario for a lot of people and it works really well.
- the glycogen synthase enzyme
- Studies on “Train Low Race High or Train Low Compete High”
- When you take endurance athletes and have them train in a carbohydrate-depleted state, you actually up-regulate some of these enzymes such as glycogen synthase, for example, which is responsible for taking glucose and converting it into storage glycogen, like muscle glycogen in the body.
- You see better glucose-sparing and better use of fatty acids during exercise
- You see a lower throughput of glucose or a less steep exhaustion of glycogen stores during exercise.
- For an endurance athlete, someone who’s going to do a triathlon or a marathon or a swimming race or anything like that, by going through a carbohydrate depletion state or carbohydrate depleted training over and over again–and in some of the studies, these were actually studies where they would fast them overnight. They’d go out do a hard endurance session, come back and then they’d have their breakfast.
- Training in a depleted state, in some studies, they would train at night, not eat carbs, sleep overnight then train again.
- What they found was that once these people got carbohydrates before exercise or during exercise, they use them far more efficiently.
- This can be used as almost as a hack to increase endurance as well.
- The key is that for someone like an Ironman triathlete, and this is what I’ll have my athletes do, is they’ll follow a relatively ketotic low carbohydrate diet as long as they don’t have familial hypercholesterolemia or some PPAR gene issue or an inflammatory response to a ketogenic diet, a very small number of people do.
- If they don’t fall into that category, I’ll keep them relatively ketotic for all the way going into the race until just a few days before the race and then we’ll start to get more sweet potatoes and yams and white rice and some of these safe starches and healthy carbs. The body soaks that up and the performance goes through the roof, but it requires a carbohydrate depletion phase beforehand.
- It’s very similar to this idea especially for active people of doing like a weekly refeed or in very active people sometimes a nightly refeed where you actually eat carbohydrates ad libitum but only at specific portions during the week or at specific stages during the week.
- This depends on your level of physical activity, like a lot of folks who just live a normal non-athletic sane life, they’ll do like a weekly refeed.
- A lot of the people I work with who are bodybuilders or pro-athletes, they’ll literally do like a nightly refeed on carbohydrates where you have 100 to 200 grams of carbohydrate at night, then you do an intermittent fast, you don’t eat carbohydrates all day long and then you rinse, wash and repeat at the end of the day, again with good healthy carbohydrates.
More stable gut during exercise.
- Again, like BDNF, there’s a lot of ways to stabilize the gut during exercise as colostrum, L-glutamine. and bone broth.
- Supplements/foods to coat the lining of the stomach and keep the gut less permeable especially during exercise.
- Anytime you exercise, and especially when you exercise in the heat, what happens is you get increased gut permeability.
- That cannot only lead to passage of undigested food matter and larger proteins from the digestive tract into the bloodstream, but it can also lead to gastric distress.
- YOU can minimize a lot of that (increased gut permeability/leaky gut) by simply not eating before exercise or consuming things that don’t need to be digested or pre-digested.
- Try using (Kion) Amino acids and maybe try MCT oils (add into tea or coffee) which can largely bypass a lot of the digestive process to be converted directly into triglycerides.
- Try adding electrolytes- as LMNT, Redmond’s Real Salt or Quinton Minerals (I add LMNT or Sea Salt with Kion Aminos -Debbie)
- There are a lot of foods that don’t need to be digested that could be taken prior to a harder or a longer fasted workout, but anything that requires digestion; protein, carbohydrates, traditional fats, et cetera, you just get a more stable gut during exercise, and you’ll find a lot of people simply exercise better when they exercise in a fasted state.
- One of the best ways to get rid of any appetite or carbohydrate cravings is to go for a walk or go exercise.
- Hormone ghrelin + Hormone leptin = The two hormones responsible for stabilizing appetite become more regulated as soon as you start exercising.
- For those people that get a lot of cravings- ask if they are hydrating? Drink water.
- Test if you’re still hungry- drink water with electrolytes and go for a walk – then see if you’re still hungry if you want to stabilize the appetite.
- “Be careful with the post-workout, caloric hyper-compensation, like doing the fasted morning workout, slapping yourself on the back that you did it, and then heading to Denny’s for the stack of pancakes or making your smoothie twice as big because you exercise in a fasted state.“
Practical Ways to Implement these fasting and exercise strategies:
- One is to exercise before breakfast
- Do you add carbs into your break-fast?
- IF you are exercising as a pro-athlete or the two-a-day people who are going to exercise again within eight hours.
- In that case, you would include carbohydrates with breakfast.
- Carb timing? Most people can wait all the way until the end of the day because that end of the day carbohydrate refeed will restore the glycogen levels, restore the carbohydrate levels so that you can get up the next day and workout hard just fine without necessarily eating carbohydrates after breakfast.
The Easiest way to get started with fasted exercise:
- Exercise before breakfast
- Do an easy walk in the sunshine
- Finish with a little bit of cold and then go have your breakfast.
- Wait until the after afternoon or early evening exercise.
- What this means is that you have lunch, whenever you’re going to have lunch, then you do preferably your harder workout session in the afternoon or the early evening, then you wait one to two hours to eat.
- You should have most of your hard exercise and you should have most of your eating done by about three hours prior to bedtime
- The idea is to WAIT until the afternoon or the early evening to exercise.
- Example: Ben- eat lunch around 1:30. I’ll work out around 5:00 or 6:00. And then, I’ll get some work done, play with the kids, et cetera, and we’re usually eating dinner around 8:00 or 8:30… t but ultimately, you wait one to two hours after your afternoon or early evening exercise to eat dinner.
- Kion Aminos- amino acids
- Ketone salts or ketone esters.
- Macronutrients: carbohydrates, protein, fat, alcohol and ketones. Now, ketones do contain some amount of calories but they can actually amplify some of the anti-inflammatory and longevity benefits of fasted exercise.
- Very Active People- who aren’t necessarily trying to restrict calories as much as get a lot of the benefits of fasting, -could do something like ketone salts or ketone esters prior to exercise.
- Ben finds that he can “exercise in a fasted state and even do a harder exercise session in a fasted state, and it’s like rocket fuel”.
- Minerals: as the body dumps glycogen, as the body loses storage carbohydrate, you tend to lose minerals along with that.
- Coffee and Green Tea: amplify the benefits of being in a fasted state, like an increased fatty acid utilization when you exercise while fasted
- Supplements relatively low in calories but don’t have an insulinogenic response as the amino acids, ketones, electrolytes – all very useful to have in your pocket especially for harder fasted workouts.
- Ben: “If you started to do this afternoon or early evening hard workout scenario and you find yourself dizzy or low on energy, you’re just too hungry afterwards, sometimes just having lunch and let’s say you’re going work out at 5:00 and just doing a little bit of ketones, a little bit of amino acids before that afternoon or early evening workout, especially if it’s going to be harder, that can help out. I find especially for leaner people, that works.”
Cautions: Red Flags for Athletes
- Bonking: if you’re working out for a long period of time, completely run out of liver glycogen and muscle glycogen… like professional Ironman triathletes or professional athletes warning- “Don’t overdo this or you’re going to run out of glycogen.” But what I find in many cases in the general population who’s well-fed and not overly active, a drop in blood levels of amino acids and the subsequent central nervous system fatigue that occurs when that happens is the number one reason that a bonk happens.
- Bonking – could be tryptophan crossing the blood-brain barrier and making you excessively sleepy, in which case you can use amino acids to actually stave that off.
- If you’re very active, you want to be aware that your carbohydrate needs, and the importance of that carbohydrate refeed in the evening if you’re doing a lot of these fasted sessions becomes very important.
- Those who exercise in a fasted state who are doing low-level aerobic endurance or who are doing powerlifting in very quick like 10 to 30-second efforts, they do just fine.
- Exercising in a ketotic state or a fasted state, there’s not that much of a loss of performance because the aerobic exercise uses mostly fatty acids as a fuel.
- Those short 10 to 30-second hardcore efforts, those primarily use creatine phosphate as a fuel.
- If you start to get into like CrossFit workouts longer, like two-minute row sessions, a lot of these metabolic interval training sessions, spin classes, things that require you to be at an elevated level of intensity for two minutes or longer, that’s where you start to see a decreased intensity.
- Powerlifter or someone who’s just creating very short bursts of energy that are under 30 seconds, I’m not worried about that person losing intensity in a fasted state, neither am I worried about an endurance athlete not being able to train aerobically in a fasted state.
- People who are doing like two, three, four-minute intervals, things that cause the body to actually burn areas where we create a lot of lactic acid, that’s where the loss of glycogen and the decreased glycogen availability from working out in a fasted state can decrease intensity and decrease performance.
- Decreased intensity with a caveat depends on the actual scenario.
Post-workout caloric hyper-compensation or face stuffing.
- If you do a hard workout in the morning and tempted to eat more for breakfast if you don’t actually just be mindful and realize that you’re going to be hungry- “Hey, you’re going to be hungry and that’s okay. You’re going to have a little bit of a growth hormone and a testosterone response, the pros outweigh the cons.
- Post workout caloric hyper-compensation then also just sedentary.
- You worked out hard in the morning, so you justify sitting for two or three hours during the day at work because your legs are sore from the squats or whatever. But those are two things to be cautious with.
- Post-workout caloric hyper-compensation is just something to keep an eye on and people who are doing fasted workouts because I tend to see that pop up over and over again. By the end of the day, they’ve eaten more calories and they normally would have.
- Part of the magic of fasting is not the caloric depletion. It is the compressed feeding window.
- You could make an argument that, “Yeah. Well, if you are going to post-workout calorically hyper-compensate, it’s going to be breakfast.” Well, maybe you’re going to have breakfast, you’re not going to eat again until dinner if you just decide you’re going to have this big-ass meal after a morning workout. So, it really depends. But ultimately, you need to be aware of post-workout caloric hyper-compensation.
Men versus Women
- found is that women who eat before exercise but then don’t eat after exercise tend to burn more fat for a longer period of time compared to the opposite scenario.
- Men are completely the opposite.
- Men who fast before exercise then don’t eat after exercise tend to burn more fat.
- Women versus men–women tend to be more efficient at burning fat as a fuel.
- When Women are given a little bit of carbohydrates before a workout, they eat a little bit of carbohydrate before the workout and then they go out and they do the workout and then they’d fast after the workout, they actually burn more fat.
- Men, they don’t eat before the workout and then they eat following the workout- burn more fat
- Study was done on lean trained individuals.
- One caveat for a really lean trained female: they may actually want to again eat something small before a workout if you fall into that category of a lean active female or often hormonal issues arise…. then fast after the workout, you still see a really good increase in fat oxidation.
- Some of the studies that have been done on men versus women are really fascinating.
Becoming fat-adapted or keto-adapted
- Fasted exercise sessions take about one and a half to two years to actually build adequate mitochondrial density, fat-burning efficiency, beta-oxidation, et cetera, to really start to feel like a champ and be able to perform at the drop of a hat in any scenario in a fasted state during exercise.
- I think people could do it more quickly if we weren’t ripped off the ketogenic state of breastfeeding when we were young and then shifted into Cheerios and Gerber baby food and fruit roll-ups and all these carbohydrates that we tend to rely upon.
- And then, at age 30, we realize, “Oh hey, I should be in ketosis.” And we expect it takes two weeks to get into ketosis when we spent the past 29 years teaching ourselves how to become glucose adapted. It does take some time.
- Plan on it being a good one and a half to two years before you really feel like you can crush it with fast and workouts. You’ll still get all the benefits right away but to feel really good, it does take a little bit of time. So, there’s a time investment for this.
BEN GREENFIELD LIFE SHOW NOTES:
-Busting the myth of snacking and pre/post-workout meals…12:45
- Importance of the post-workout meal is vastly decreased if you haven’t been fasting prior to the workout.
- Only benefit from a performance standpoint is if you workout again within 8 hours.
- After 24 hours, the body naturally replenishes its glycogen levels.
- If you’ve eaten prior to a workout, you don’t need to replenish aminos, glycogen, etc.
- I bend the rules if I’m working with someone who needs to build body mass.
-What fasted exercise actually is…18:05
- Exercising in a state of glycogen depletion
- A light workout in a fasted state is preferable (in the morning)
- For evening workouts, you’ll have not eaten since lunch, then you can eat after working out, but it’s not essential to do so immediately.
-The 10 benefits of fasted exercise…25:10
- Burning more fat
- Anti-aging effect
- Better brain function
- Increased growth hormone levels
- Improved insulin sensitivity
- Increased testosterone
- Enhanced fat loss
- Better endurance
- More stable gut during exercise
- Hunger management
-Practical ways to do fasted workouts…41:15
- Exercise before breakfast
- Need to include carbs in breakfast? Only if you’re going to work out again within 8 hours.
- Don’t eat dinner for an hour or two after late-afternoon or early-evening workout.
- Use supplements
-A few cautions…47:10
- Decreased intensity (depending on the scenario)
- Post-workout hypercaloric compensation (stuffing your face)
And much more!
Resources from this episode:
Myth: You Need To Snack Throughout The Day & Eat A Pre- Or Post-workout Meal
- Study: Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet
- Study: Thermogenesis in humans after varying meal time frequency
- Study: The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss
- Ben’s meal schedule:
- if breakfast, then between 9:30 and 10:30
- lunch between 1:30 and 2:30
- dinner between 7:30 and 8:30
- Additional meal when training: whey protein, Cocochia, coconut milk
What Is Fasted Exercise?
10 Benefits Of Fasted Exercise
Burn More Fat
- Article: All Hits, No Misses: How Intermittent Fasting and HIIT Workouts Can Help You with Your Fitness Goals
Better Brain Function
- Article: The Exercise Mistake Which Makes You Age Faster
- Article: This Interval Training Infographic Helps You Pick the Right Workout
Increased Growth Hormone Levels
- Study: The exercise-induced growth hormone response in athletes
- Study: Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man
- Article: Everything You Need to Know About Human Growth Hormone
Improved Insulin Sensitivity
- Article: WTF Is Insulin and How Does It Affect Our Health and Fat Loss?
- Article: The Muscle-Building Messenger: Your Complete Guide To Insulin
- Article: 5 Ways to Improve Insulin Sensitivity
- Article: Why Fast? Part One – Weight Loss
- Article: Routine periodic fasting is good for your health, and your heart, study suggests
- Article: Phys Ed: The Benefits of Exercising Before Breakfast
- Article: John Romaniello on the Benefits of Saturated Fat, Testosterone for Women, and More (The Greatist Podcast)
- Article: How to Get In Cardio When You Can’t Run
- Article: Fasted Training for Superior Insulin Sensitivity and Nutrient Partitioning
Enhanced Fat Loss
- Article: Breakfast Before or After a Workout?
- Article: Why Fast? Part Five – Exercise
- Article: Fasted training: should you eat before exercise?
- Article: Fasted Training Boosts Endurance and Muscle Glycogen
Stable Gut During Exercise
- Choose low-calorie drinks to keep appetite satiated, including Pellegrinoor Gerolsteiner in glass bottles (I highly recommend adding Omica Organic Butterscotch Toffee Stevia)
- Zevia Soda(click here to listen to my fascinating podcast with the CEO)
- Bragg’s Organic Apple Cider Vinegar Drinks(*AMAZING* digestifs, but choose versions with no sugar, like Ginger Spice)
- Kevita Coconut Water Kefir(also choose versions with low residual sugar/calories, like Lemon Cayenne)
- Any tea of choice including green tea, black tea, specialty teas or (if organic) decaf coffee.
How To Do It
Exercise Before Breakfast
- Article: Burn Away Fat Cells With Intermittent Fasting
- Article: Top Breakfast Myths Debunked
- Article: Why Exercising at This Time of Day is FAR Better than Any Other Time
- Article: Insulin Resistance Speeds Up Cognitive Decline
Wait After Afternoon/Early Evening Exercise
- Book: The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight
- Article: Early Morning Fasted Training
- Kion Lean
- Kion Coffee
- Kion Aminos
- Article: The Lean Gains Guide
- Article: Is Eat Stop Eat A Water Fast?
- Ketone Salts
- KetoneAid, HVMN
Post-Workout Caloric Hypercompensation
Men vs. Women
- Article: This Is What Happens to Your Body When You Exercise
- Article: Peak Fitness: Reap the Benefits of High-Intensity Interval Training
It Takes Time
Next topic to discuss energy metabolism and energy flux…
DO YOU HAVE A HIGH ENERGY FLUX?
What is energy flux?
It is the movement of energy through a system.
Calories in = Calories out
The things we eat = The things we do
When we look at higher energy flux versus lower energy flux, we are simply looking at eating more and doing more versus eating less and doing less. The SAME person can be in a DIFFERENT energy flux while being in an energy deficit, balance, or surplus. The main difference is the calories one has to take in to be in balance, this will determine your starting point for either a deficit or a surplus. CRAZY.