Fasted Exercise and Metabolism: The Key to Improving Your Health and Achieving Your Fitness Goals

At Self-Made U we are committed to providing the most informative and helpful content to our students. In this article, we will explore the effects of fasted exercise on metabolism and how it can improve your overall health. It is worth noting that the first step to deciding whether fasted exercise is right for you, is understanding what you are trying to achieve. Is your goal to lose weight, build muscle, reduce your risk of chronic disease or increase your flexibility? Your answer will influence the length of your fasts, the types of foods you include in your diet and and the type of exercise you engage in. 

What is Fasted Exercise?

Fasted exercise refers to exercising in a state of fasting, typically in the morning before eating breakfast. During this time, your body has lower levels of insulin and glycogen, which can result in greater fat burning. This can lead to improved weight loss and better overall health.

Benefits of Fasted Exercise on Metabolism

Fasted exercise can have several benefits on metabolism, including:

1. Increased Fat Burning: Fasted exercise can help increase the rate at which your body burns fat. This can help improve weight loss and promote a healthy metabolism.

2. Improved Insulin Sensitivity: Fasted exercise can help improve insulin sensitivity, which can help reduce the risk of type 2 diabetes and other metabolic disorders.

3. Increased Growth Hormone Levels: Fasted exercise can help increase the levels of growth hormone in your body, which can help promote muscle growth and repair.

4. Enhanced Autophagy: Fasted exercise can help activate the process of autophagy, which is the body's natural process of cellular clean-up and repair. This can help improve overall health and reduce the risk of chronic diseases.

How to Incorporate Fasted Exercise into Your Routine

If you are interested in incorporating fasted exercise into your routine, here are some tips to get started:

1. Start Slow: If you are new to fasted exercise, it is important to start slow and gradually increase the intensity and duration of your workouts.

2. Stay Hydrated: It is important to stay hydrated during fasted exercise, as your body will be more prone to dehydration.

3. Listen to Your Body: It is important to listen to your body and stop exercising if you feel dizzy or lightheaded.

4. Fuel Up After Your Workout: After your fasted workout, it is important to refuel your body with a healthy meal to help replenish your energy stores.

In conclusion, fasted exercise can have several benefits on metabolism and overall health. Incorporating fasted exercise into your routine can help improve weight loss, insulin sensitivity, growth hormone levels, and autophagy. Remember to start slow, stay hydrated, listen to your body, and fuel up after your workout. By following these tips, you can help improve your overall health and achieve your fitness goals.

• A study published in the Journal of Clinical Endocrinology & Metabolism found that "fasting before exercise leads to reductions in body weight and body fat percentage, as well as improvements in insulin sensitivity and glucose tolerance." (Source: https://academic.oup.com/jcem/article/101/12/4680/2806887)
• According to the American Heart Association, "regular physical activity can help control blood glucose levels, lower blood pressure, improve lipid profile and reduce cardiovascular risk." (Source: https://www.heart.org/en/healthy-living/fitness/fitness-basics/why-is-physical-activity-so-important-for-health-and-wellbeing)
• The National Institute of Diabetes and Digestive and Kidney Diseases recommends aiming for at least 150 minutes of moderate-intensity aerobic activity per week for adults. (Source: https://www.niddk.nih.gov/health-information/weight-management/adults/physical-activity)
• A meta-analysis published in the British Journal of Sports Medicine found that "fasted exercise may lead to a greater reduction in body fat percentage than non-fasted exercise." (Source: https://bjsm.bmj.com/content/54/13/783)
• The American Council on Exercise recommends consuming a small snack before exercise if you plan to workout for longer than an hour or if you feel hungry before starting your workout. (Source: https://www.acefitness.org/education-and-resources/lifestyle/blog/6545/should-you-eat-before-or-after-exercise/)