On this episode of 9 to 5 Wellness, I sat down with Coach Brian to dig into a question I get asked constantly: should you train fasted or fed? We broke down what fasted training actually means — working out on an empty stomach after going roughly 10 to 12 hours without eating — and talked through the real benefits, like the modest fat-loss edge over fed training, better metabolic flexibility, and potential boosts to insulin sensitivity and how your body uses fat for fuel.
I shared that I generally recommend fasted sessions for low-to-moderate intensity work — that includes moderate strength training in the 60–75% 1RM range — and I like to keep those sessions under 45 minutes.
But we didn't stop there. Coach Brian and I got into where fasted training falls short: if you're doing anything high-intensity — think HIIT, CrossFit, speed repeats — you really need to pre-fuel with simple carbs, and honestly, a 250–300 calorie pre-workout meal is often worth it. For longer sessions, I always tell my clients to get carbs in during the workout too, so you don't hit that wall and bonk halfway through.
Post-workout fueling was a big focus for me in this episode. I want people eating within two hours of finishing — or within just 30 minutes if the session was really intense — and pairing carbs with 25 to 50 grams of protein to actually recover well.
One thing I made sure to highlight: women should steer clear of truly fasted workouts. Our cortisol tends to run higher in the morning, and that changes the calculation.
00:00 Welcome and Topic Setup
02:12 Defining Fasted Workouts
03:23 Benefits and Fat Loss Evidence
05:30 Metabolic Flexibility and Health
08:49 Best Intensity for Fasted
11:34 When Fasted Fails
13:39 Quick Carbs Before HIIT
15:48 Breaking the Fast Properly
16:52 Fueling Strategy and Timing
19:59 NOS Analogy and Intra Fuel
23:01 Bonking Lessons From Racing
24:59 Fasted Workout Limits
25:44 Women And Cortisol
26:14 Pre Workout Fuel Ideas
28:48 Intra Workout Carbs
31:21 Portable Real Food Tips
32:25 Post Workout Window
36:48 Carbs Insulin Muscle Glycogen
38:53 Macros Ratios And Protein
40:47 RPE Timing And Recovery
45:05 Wrap Up And Takeaways
Research Studies Related to the Topic
Exercise Training and Fasting: Current Insights - PMC
Fasted vs. Fed Workouts: Which One is Right for You?
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