You’ve heard it: working out on an empty stomach burns more fat. But is that the whole truth? Let’s break down what happens to your body when you train fasted — and if it’s actually helping your goals.
In a fasted state, your glycogen stores are low, so the body may rely more on fat for fuel during moderate-intensity workouts. BUT…
⚠️ The presence of fat burn does not equal fat loss.
⚠️ Fasted training can also spike cortisol, which can break down muscle tissue.
⚠️ Women’s bodies are especially sensitive to training stress in a low-fuel state, potentially leading to hormonal dysregulation.
Studies show that in women, fasted workouts can:
- Lower leptin, increasing hunger and cravings
- Disrupt menstrual cycles if done chronically
- Reduce muscle retention, stalling metabolism
Who might benefit?
Well-fueled individuals doing light cardio in a fasted state might see minor benefits — but strength training? It’s most effective when properly fueled.
Real-Life Application:
→ Eat a small protein + carb snack before workouts (banana + collagen shake, anyone?)
→ Hydrate with electrolytes if training early
→ Avoid long-term fasted strength sessions if experiencing energy dips, sleep issues, or cycle changes
Closing Thought:
Fasted workouts aren’t magic. Your body builds and burns best when it’s supported — not starved.
Questions? Wanna bounce it off me? Click HERE and I will email you