In a fasted state, your body relies more on stored fat as its energy source, which can feel different from training after a meal. This state often activates certain hormones, like adrenaline, which help you stay focused and energized during the workout, even with lower blood glucose levels. Some studies have suggested that training in this way may help enhance metabolic efficiency and promote insulin sensitivity, which benefits overall metabolic health.

Potential Benefits of Fasted Workouts

The appeal of fasted workouts lies in a few potential benefits, especially for those focused on cardio and strength training:

• Energy Adaptation: In the absence of recent fuel, your body efficiently uses alternative energy sources, including stored fat, which can support overall metabolic flexibility.
• Improved Insulin Sensitivity: Exercising on an empty stomach has shown potential for improving how your body handles insulin, a benefit for those mindful of their long-term metabolic health.
• Mental Clarity and Focus: For some, fasted exercise leads to a sense of focus and clarity during their workout, making it easier to connect with each movement.

Fasted workouts can work well for certain individuals, particularly those who enjoy a morning routine and find that a light workout feels good without eating first.

• For Beginners: If you’re new to exercise, try light, low-intensity activities without eating to see how your body responds. Starting with quickie workouts or light exercises like walking, stretching, or yoga can be more manageable.
• Intermediate/Advanced Exercisers: If you’re used to fasted exercise, you may find that it supports your fitness goals. For cardio sessions, a fasted approach can sometimes enhance fat utilization—but consider balancing fasted sessions with fueled workouts for strength and muscle support.