Awesome experience. I’m a pre-dawn runner and weightlifter, and I rarely eat before my runs or workouts. One thing not mentioned which can account for most of these changes is the TRAINING RESPONSE TO ENDURANCE EXERCISE. Then supper was ewww more potatoes, some kind of egg thing and more nasty bread. Don’t eat 1.5 grams/kg body weight in cereal-based carbs pre-workout, and definitely do not eat a delicious shake of waxy maize during your workout (unless you really really like cereal and corn starch slurries). However, I will admit that if I get too active on those days that my hunger mechanism kicks in (which makes sense). Anyways I think there’s a lot more to Paleo + IF + Bulletproof + 4hrbody than we even know. Ditto. I have seen men come off heavy drug usage and be normal in 40 days of juice fasting. I run and lift pre-food and never thought of it as being “in a fasted state”. Your body will use water more efficiently during carbohydrate restriction and will tend to shed it along with the minerals which will cause the above symptoms. After reading all of this research info I could really relate to many topics regarding high/low carbs, IF, FT, keto, metabolism, metabolic syndrom, fat gain, fat reduction and other related topics cuz I had experienced it first hand myself. Now that we have those caveats out of the way, let’s look at some of the purported benefits of exercising in a fasted state, as shown in the literature: Intermittent fasting improves insulin sensitivity, as I mentioned before in the fasting and weight loss post. right on, brother! I should have been more specific, but kinda embarrassing… I am thin (125#, 5’8″, 36 year-old woman) and I crossfit according to their WOD and do 3 days on, 1 day off. Makes sense, right? Overall it was a great experience and I felt really good all day and feel great today. I don’t consider this exercising in a fasted state, but maybe it technically is? Squeeze a lemon or lime out into some water and put 1/8 or 1/4 tsp on salt in there and shake it up. I do water “aerobics” mid-morning once a week. Picking a time when it is inconvenient to eat, or easy to skip eating. I recently (2 months) started following the Martin Berkham Leangains method to IF, and lift at the end of the fast and eat immediately afterwards. But what goes in a long way is the gestures we can show to the suffered one through our wishes and messages cause all we want them to get well soon with a speedy recovery. “Methodist DeBakey Heart & Vascular Center scientists learned that starved heart cells maintain normal calcium cycling and basic mitochondrial function far longer than non-starved cells during periods of extreme stress. As I have heard it, no. Also note his recommendation that 10 grams of BCAA (branch chain amino acids) taken before the workout should boost the enhancement without taking you “out of the fast.”. I like the way you look at the primal thinking/way of living and combine it with physiological reasoning. Levels of p70s6 kinase – a muscle protein synthesis signaling mechanism that acts like an “indicator” of muscle growth – one hour after a fasted workout doubled levels compared to one hour after a fed workout (in the same group). Bingo. I then accidentally started FT also. Helps to remember that not only were ancient humans resourceful, they were also social–or else they weren’t apt to be long-lived. But I would rush home and have that post workout balanced meal. The fasting group’s systolic blood pressure reduced by 9% compared to just 2% in the daily diet group. Fasting for me isnt so much about not going without food all the time, I fast 24 to 36 hours once a week ! This is the KEY people!!! I am a HUGE proponent of fasted training. Heck, they’re probably not on a conventionally healthy whole foods diet. And it wasn’t a physical inability; it was a mental hang up. My suggestion is to try and use the sure fire, tried and true method that has already worked for hundreds if not thousand of people that hold personal testimony (including myself) to its effectiveness. Your energy and appetite would have been even keel and you can then go on fasting for another 3 or 4 days. As part of my daily commute, I was cycling 20-30 miles a day too. In fact, I’ve gone up in all my lifts, but I think I can attribute that to starting to do a 5×5 routine, which is a lot of intense lifts (deadlifts, squats, bench press, pull ups) done for 5 sets of 5 reps each. I have been Primal for more than two years. If fasting causes you the same problems frequent meals caused me, listen to your body and base your diet on its feedback. I try and hold off eating each day until I get truly hungry. I go into work early in the morning so I can leave earlier in the afternoon… so I have time to play at night . It’s just as bad as the spin factory with their sound bites and out of context hyperbole! So effectively that means you can eat little bits of energy-sustaining fat (like coconut oil — try adding 1 Tbsp to coffee — produces ketones very rapidly) and still be in a fasted state. If you do a 10 day fast, you should take 5 days to get back to your normal … I think this is the first time I’ve played while fasted. It was because of them, I have turned my health around 180 degrees… So thank you again! He obviously has a very good understanding of the subject and is nice enough to share it with the rest of us. so are you saying that if i have been fasting I shouldn’t drink BCAA’s during my workout? twice a week. BCAA’s are extremely insulinogenic, and fasting is really defined as having low levels of insulin. Note: Exact same glucose results as with a WIP intake pre-workout. Then fasting around a 20-36 hour period had a huge weight loss benefit. Current sports nutrition guidelines provide recommendations for the quantity and timing of consumption of nutrients to optimise recovery issues such as refuelling, … Glucose levels were test after IF, and 30 mins into doing a FT workout. But be careful not to over do it cuz you’ll end up feeling the binge come over you. of lean muscle. Levels of p70s6 kinase – a muscle protein synthesis signaling mechanism that acts like an “indicator” of muscle growth – one hour after a fasted workout doubled levels compared to one hour after a fed workout (in the same group). I cut down to 170 and decided to switch focus to building muscle, so now I’m following Martin’s suggestions on spiking carb intake. Ok that’s quite interesting and I didn’t realize that. Paleo-fasting meant that I was able to get more sleep, drink more water, and had more energy than when I have fasted incorporating refined carbohydrates. I drink this usually 2 or 3 times a week. What is even more extraordinary is the speed this change happens due to fasting. Depending on your individual lifestyle, health issues, goals, and body chemistry, different methods of fasting will be appropriate for different people, and at different times in your recovery. So, I decided to wait until lunch, but when it came around I still wasn’t hungry. The success of your training, whether it be lifting heavy things, running, sprinting, rowing, cycling, or climbing, isn’t wholly dependent on your physical state. I do IF every day using the most OPTIMAL techniques, where as before it was just random and by convenience and by accident. Art, During a workout I usually have an excess amount of energy but will quickly dehydrate. Nothing: before 88 mg/dl, 30 mins into FT workout 93 mg/dl. On a low budget I then only ate 1 meal a day on good months, 2 meals a day every now and then. eg. Too much in respect to WHAT?!? I feel slow, heavy, and I tend to get side aches. And up your carbs on intense training days to keep up with energy expending so you don’t tank out during your fasts. I just bought a container of BCAA’s to try and get some extra boosts to muscle growth and haven’t tried it yet. The study compares overweight participants who engaged in either the 5:2 fast or a daily caloric restriction (CR) diet. from maxing out at 20 pull ups, where I have been stuck for years, to 25 last week), which surprises me, as I wasn’t really training any differently. I added the Mon & Thurs fast just a couple of weeks ago and I’m really enjoying it. At any rate, IF and fasted training is working for me and I don’t plan on changing that anytime soon. Coming from the Leangains approach are you doing the 10g of BCAA a couple of times between your crossfit session and your fast breaking? It’s not that I feel like I can’t; it’s just that I don’t want to. If you are training too much or too hard, as I find most people are, then you will not find fasting enjoyable, and you will not be coherent or productive during a fast. I’m kind of the opposite. Historical records tell us that fasting has been used for health recovery for thousands of years. Before fasted training, it was such a hassle to plan workouts. Hunger and thirst are highly evolved feedback mechanisms, listen to them. In terms of Grok, this makes sense. after lunch. I try to balance these two goals. I do drink water though. What benefits, if any, have you noticed? I have used a glucose meter, BP monitor, BF monitor, Chol meters, urinalysis, scales and other health analysis tools to monitor almost everything within my own documented records. Welcome to the Mark’s Daily Apple Ketogenic Diet Hub! He offers a variety of ways to approach it… because we lead a variety of different lifestyles. As we often say around here, we eat WHEN – When Hunger Ensues Naturally. Liberty, that is actually how my very first fast started. I actually feel like I have more energy. Right off the bat, then, I’ll say this: don’t even consider fasting and training if you’re not going to hydrate, sleep, and become fat-adapted. I prefer it actually. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Can we exercise in the fasted state and live to tell the tale? I can’t imagine enjoying running that much. I have exercised twice now at the end of a 24 hour fast. The constipation is not so fun though. I don’t always work out fasted but when I do, it’s not usually planned. I absolutely love IF and Primal as a lifestyle and will continue it indefinitely. I suffer no ill effects. I have been doing a 16/8 daily IF for 1 1 /2 years and training in a fasted state. Among other things, I am benching around 170 (Not sure how much the bar weighs.) Due to economic restrictions I cut down a lot on foods that I would normally over eat out of boredom or time of day. My carb/prot/fat ratio was 70/20/10 for 15 yrs. You don’t eat the animal then hunt it… you hunt it then eat it! I have also been following the Body By Science Big 5 workout since Christmas 2011. Instead of training for & signing up in the next marathon I think I’ll just keep drinking my butter coffee & keep my body in a ketogenic fat burning mode by restricting carbs. Fasting is often touted as an effective method for losing weight, but new research finds it may also help save lives by reducing risk of strokes, and helping tissues recover after a stroke. When you workout with BCAA you are giving your body much of the protein it needs for protein synthesis while you are working out, so why would your body adapt to synthesize more if you didn’t create the demand for it? Still had the tingle of hunger, but nothing that wasn’t easily manageable. While I absolutely recommend that people play around with it, and most people find that Primal eating makes it easier, fasted training is not required. A recent study found that this effect is heightened when combined with exercise (in this case four days of endurance training each week). . Check out Mark’s articles on lectins and see if you are consistently eating foods on that list. I have a friend at work with the same issue. Thanks again for great, live changing info. Keep exercise light, such as walking, on other days. I prefer 2-3 meals in a 7-8 hr window per day, for 7 days a week. Many people who are fasting are also staying up late to pray for a good portion of the night. Or would you not be in a fasted state and take BCAA’s and then eat after? :~}, I’am on a paleo diet for just over 6 months now, but I can’t do a fast of any kind and always hungry. It creates the same healing effects today. Does anyone have similar issues? If you did just that, you would NOT NEED to binge yourself after the 3 days of fasting. I have been eating primal for over two years and last year did most of my long distance cycle training in a fasted state. I am not Primal…Yet! You can’t go half ass into it and expected it to have the same results. How often do you guys normally fast? Are the large GH spikes during fasting utilized when you finally break the fast for better growth response from muscles or does that all evaporate with the insulin reponse? Since I cut out all grains (2 years now), I have noticed my performance and recovery have improved. No plastic bottles on the flatlands! Towards the end of the month, I started loading up on even more fats, usually in the form of double cream, and/or fatty meats and found that I did not need to get up for the pre-dawn meal, so was able to sleep through and get a full night’s sleep. My glucose levels throughout the day range between 82-97 regardless of eating or morning fast. I haven’t tried any kind of heavy lifting or strength training while fasted, so I can’t say for sure on that matter, but fasting + moderate cardio for me = WIN. I typically workout between hours 16-18and of my fast, my fasts are usually 16-20 hours with no problem. I offer all my online clients a fasted workout protocol and meal guidelines. I often will skip breakfast and go for a quick 20 mile ride on the bike. That’s great that you understand your body’s signals. I’m only going on my second week of eating this way and incorporating your fitness advice, and I am already feeling terrific results. I was actually doing no carbs except fruit and veggies (no grains) and no sugar except fruit and veggies, and my “binging” was fruit or other acceptable foods- just too many calories, I think. Hard training shouldn’t extend past an hour. Just like your muscles adapt to imposed stressors by getting stronger, your body adapts to low glycogen training by learning how to train under low-glycogen conditions, thus sparing glycogen for when it’s really needed and boosting performance when glycogen is actually available. However, it should also be noted that simply getting regular exercise, eating a healthy diet on non-fasting days and implementing lifestyle practices to reduce stress also reduce the chances of heart attack and stroke for not only overweight people, but those with a genetic predisposition. Wa-la!… the true and original IF method! If fasted resistance training has you hitting PRs (or at least feeling like you could if you wanted), keep doing it and disregard studies that suggest “THIS IS IMPOSSIBLE. In the fasting state, the body will scour for dead cells, damaged tissues, fatty deposits, tumors, abscesses, all of which are burned for fuel or expelled as waste. If immediately stuffing one’s face was required for optimal gains after a workout, you’d think we’d all be ravenous after lifting heavy things, but we’re not. I’m 5’4, 135 lbs and want to get back to 105lbs.Lauren Los Angeles. Start of the ride was about 36 hours into fast. In any case I am going to investigate fasting with my workouts. And by the way, I’m very glad you’re writing about this! Magazines, television, social media networks are all touting the benefits of intermittent fasting for weight loss, yet little has been said about the many benefits it can confer upon those who are in the process of recovery from an addiction to drugs or alcohol. My weight stays under control ( I was 240 when I started and I’m now at 185). I have written extensively on the benefits on fasting and strength straining on my website. If you’re pregnant or diabetic, fasting in most instances is not right for you. This subject is treated extensively elsewhere on this website as well as in “The Art and Science of Low Carbohydrate Living” by Stephen D. Phinney und Rd Jeff S. Volek. I read somewhere that I should stop eating 2 hours before a work out. I'm now almost 50 and have fasted for extended terms as long as 22 days many times. When I’ve done those one day fasts, I feel good working out, both on the day I’m fasting and the next morning (so now two nights and one day of fasting later). There are some great books on this type of ‘eating window’ lifestyle. Some people have more difficulties than others. Do what works for you and if you find that fasted training qualifies, so be it. Anyway, today my diet consists of a prot/fat/carb ratio of 70/20/10. preserving a healthy cardiovascular system. For folks with easy access to the fat-burning switch, skipping a meal (or three) doesn’t ruin the day and preclude exercise. Martin, over at leangains is a bit obsessed with preventing protein catabolism, but the protein catabolism that occurs during fasted training is catabolism of damaged proteins by autophagy to be recycled, and this is actually beneficial to health. I noticed after cutting out sodas and junk food I lost Mabay ten or so ibs. The Olympian isn’t going to be well-served by doing the main event on an empty stomach, but he just might benefit from occasionally training on one. This is basically a home made gatorade. Thanks for the article! If these plaque build-ups burst, travel to the brain, become lodged, and restrict or prevent blood flow to the brain, an ischemic stroke will occur. In other words, fasting boosted (physiological indicators of) post-workout muscle growth. It is so awesome being fat-adapted, because you never really deal with ravenous hunger or loss of energy levels like many of those who rely on carbs for all of their energy needs. Many people break addictions, but fasting accelerates this process, speeding up the detoxifying of the body from drugs and alcohol, healing damaged cells and reestablishing a healthy homeostasis. With those levels, the Doctors always recommend prescribing Metformin as a basic diabetic induction until further analysis. able to go as hard as I want when I want to (although for me that certainly doesn’t mean 100% every day anyway)) while able to incorporate fasting and there’s not much. Your main thoughts after coming out of surgery are about how fast healing will take place so you can get back to your normal life. Improved performance during a given training session isn’t really the point of fasted training. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples. I will discuss the pros and cons of each, and how it can be directly applied to athletes. I find that I work harder when I have a hot dish waiting for me, and it feels super rewarding to finally eat. I said “HOG WASH!! I need to buy more weights and new clothes! Here’s the entire series for easy reference: Dear Mark: Women and Intermittent Fasting. Every now and then, especialy when I feel not quite well I fast longer 2 -3 days which is easy after the first day anyway. In this article, the two forms of fasting I will breakdown for you are Full day fasts (FDF) and daily fasts. The general principle I use is for every 2-3 fasting days, you should have at least one recovery day. I did a google search and found that indeed some claim that there is an increase in free radicals after exercise. If I’m on a long distance bike ride, I will eat just a little every hour and drink a bottle of water every hour. Thanks everyone! A Prayer for a Breakthrough. I even did light weight work outs 3 or 4x/wk. I give it something like 70/30 guru/blog helpful ratio. You will also most likely lose the increase in protein synthesis that completely fasted training provides. For the first time over the years, I had decided to fast during Ramadan. If you’re sedentary, you can probably get by without guzzling water, but if you’re an athlete, or even just someone who dabbles in a bit of lifting, some walking, and maybe a few sprints, your performance and results will suffer without adequate hydration. Just remember during your IF fasts to intake 50g +/- 25g carbs non training days, and 50g +/- 100g carbs on training days depending on your intensity and muscle size. The more LDL-P in the blood, the higher the chance the LDL-P will penetrate the endothelium or artery wall, which can then result in inflammation and plaque buildup.