Fasting and Exercise

—> Make sure you have downloaded the Fasting and Exercise pdf. This is a quick reference tool - share with those around you or use as a reminder as you go through the program!


You also will receive a testosterone boost while working out in a fasted state. Testosterone increases libido, muscle mass, and energy levels in men and women.

Working out in a fasted state allows HGH and testosterone to work in tandem providing you the best environment for burning fat and building muscle.


As we age the body loses hormones (among other things) which has a cascade effect on muscle and skin tone, body composition and metabolism.

There is no quick fix, but there are truck loads of data to support the idea that when the body is allowed more time to heal and repair each day, nutrient dense food is consumed and movement is coordinated with the type of food consumed - - > magic happens!

  • Human Growth Hormone (HGH) is stimulated - helps the body burn fat, build muscle and slows the aging process.

  • The liver detoxifies - hormones and toxins are excreted instead of recirculating and causing hormonal imbalances.

  • Hunger hormones can reset and get more ‘sensitive’ which will more accurately signal us that we’re full.

  • Inflammation and free radical damage is reduced - all disease starts with inflammation.

  • Triglyceride levels decrease.

  • Insulin and glucose stabilizes - chronic diseases like diabetes, cancer and heart disease begin with insulin and glucose imbalances.

  • Fat. Is. Burned.

Why workout fasted?

One very basic fasted training protocol is to simply exercising first thing the morning before breakfast when when your insulin levels are at their lowest.

If you're new to fasted training, make sure to pace yourself and listen to your body. If you ever start to get dizzy, take a break. Also, drink ample water during your workout, as well as during the day. After your fasted workout, eat a balanced meal. That's it!

Intermittent fasting alone puts you into fat-burning mode, and working out fasted makes you burn even more body fat.

In a a recent study, men who ate all their meals in an 8-hour window every day for 8 weeks, combined with lifting, lost significantly more body fat than those who ate an identical diet spread across the whole day. No muscle loss, either.

Always Use Common Sense When Deciding Whether to Eat Before or After Exercise

I believe the best approach is to use some common sense and listen to your body. If you feel weak or nauseous while exercising on an empty stomach, you may want to eat a small meal, such as a high-quality whey protein shake, as mentioned, before your workout.