Fasted vs Fed Workouts

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? Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/