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.

EDIT
not eating before working out is not for everyone, there are massive benefits gained from working out in a fasted state.

You become more sensitive to insulin and allow the human growth hormone to help you burn fat and build muscle.

If you practice intermittent fasting daily, working out fasted will increase your sensitivity to insulin.

Your insulin is at baseline while fasting and eating before working out causes your insulin levels to rise. The goal for you should be to restrict the spike of insulin as much as possible(eating one to two times a day).

In his article, Fasted Training For Superior Insulin Sensitivity And Nutrient Partitioning Martin Berkhan who popularized the Leangains method of fasting cites a study done on males that were lean and healthy.

In the study there were 3 groups:

  • The C Group-practiced fed training with a carb rich pre-workout meal with a maltodextrin enriched breakfast.

  • The F Group-practiced fasted training. They received the same meal as the C group but later on in the day.

  • The Control Group- They received the same meal as the C and F group but did not work out.

After the study, the results concluded that the F group had better glucose tolerance and insulin sensitivity (which goes hand in hand) than the C group.

However, the C group did see some improvements in insulin sensitivity but not as much as the F group did.

You improve your overall workout performance.

Working out in a fasted state also allows the human growth hormone to work in your favor.

When you eat the release of the human growth hormone is restricted by the rise of glucose in your system.

Even if you don’t work out in a fasted state, delaying your first meal by a few hours allows you to have better physical function and longevity.

A study cited in the Science Daily article, Routine periodic fasting is good for your health, and your heart highlights the fact that after a 24 hour fast, males HGH production was up 2000% and females 1,300%.

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.

Personally, I have tested working out in a fasted and fed state. I found that at first working out in a fasted state was weird and I had no energy.

After a few fasted workouts I saw vast improvement. My energy levels skyrocketed and I saw increased fat loss and muscle growth.

Now when I workout in a fed state I feel sluggish and my performance is stunted.

Keep in mind that staying hydrated and eating a diet of whole minimally processed foods gives you the best results working out in a fasted state.

Working out in a fasted state trains your body to burn fat more efficiently.

In the study with the lean healthy males, VO2max (maximum uptake of oxygen was also measured along with FatMax ( maximal rate of fat oxidation).

The C group (fed workouts) saw an increase of VO2max. This was because the C group had a larger amount of glucose available to maintain endurance.

In the F group (fasted workout), they naturally experienced a higher level of FatMax.

There was no change of VO2max or FatMax in the C group.

The longer you train in a fasted state, the more fat adapted your body becomes. This means that your body is able to burn fat more efficiently over time.

The lack of glucose in your system allows this to happen.

Over time along with having a higher FatMax, I suspect F group would see an increase of Vo2max as they become more fat adapted.

I encourage you to experiment with working out in a fasted state. Whether you do more compound movements or HITT based workouts, the results will stun you.

Fast daily for a while before working out in a fasted state. Once you start working out fasted it’s hard to go back.

Excessive hunger is one of the main reasons why most fail at fasting. Download the Stop Hunger While Fasting Guide. Learn 5 ways you can reduce hunger and have productive workouts!