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Dec 27, 2018

Consider this...

Billions of people around the world don't know what or even when their next meal will be. Because of this uncertainty, they move as little as possible so as to conserve as much energy as they can.

Meanwhile, you and I have the luxury of actually choosing notto eat while food is in abundance. And then actually burningcalories while we are in a fasted state.

This podcast is the recording of a talk I gave on the topic of Fasted Exercise to the Live It to Lead It conference in Las Vegas, NV this past month.

In this episode, you'll learn...

-How I got introduced to the concept of pre and post-workout fasting during my years as a body builder...7:05

  • Conventional thought at the time:
    • Eat a lot right after workout, to get into the "recovery window"
    • Snack and graze
  • Explored other options when I got into endurance training
  • Discovered "ketosis" in 2013
    • Amino acids
    • Dominic D'Agostino

-Busting the myth of snacking and pre/post-workout meals...12:45

  • Importance of the post-workout meal is vastly decreased if you haven't been fasting prior to the workout.
  • Only benefit from a performance standpoint is if you workout again within 8 hours.
  • After 24 hours, the body naturally replenishes its glycogen levels.
  • If you've eaten prior to a workout, you don't need to replenish aminos, glycogen, etc.
  • I bend the rules if I'm working with someone who needs to build body mass.

-What fasted exercise actually is...18:05

  • Exercising in a state of glycogen depletion
  • A light workout in a fasted state is preferable (in the morning)
  • For evening workouts, you'll have not eaten since lunch, then you can eat after working out, but it's not essential to do so immediately.

-The 10 benefits of fasted exercise...25:10

  1. Burning more fat
  2. Anti-aging effect
  3. Better brain function
  4. Increased growth hormone levels
  5. Improved insulin sensitivity
  6. Increased testosterone
  7. Enhanced fat loss
  8. Better endurance
  9. More stable gut during exercise
  10. Hunger management

-Practical ways to do fasted workouts...41:15

  • Exercise before breakfast
    • Need to include carbs in breakfast? Only if you're going to workout again within 8 hours.
  • Don't eat dinner for an hour or two after late-afternoon or early-evening workout.
  • Use supplements
    • Amino acids
    • Ketone salts
    • Potassium
    • Electrolytes

-A few cautions...47:10

  • "Bonking"
  • Decreased intensity (depending on the scenario)
  • Post-workout hyper caloric compensation (stuffing your face)

And much more!

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Got a question about fasted workouts? Just drop a comment below and I'll reply ASAP!