if you prefer to train fasted, and you just feel better, doing your cardio in a fasted state, great. Do it fasted. If you can't stand doing fasted cardio and you'd rather have a breakfast beforehand, then go ahead and do that. Just know that that's not going to necessarily hinder your fat loss efforts, as long as you're net hypocaloric by the end of the day, or the end of the week. Those recommendations can change with the type of cardio you do, especially higher intensity stuff, or certainly competitive types of sports that involve
intake just to exist and not get into any kind of endocrine or hormone dysfunction and appetite dysfunction. For men, it's 15 calories per kilogram of fat-free mass. For women, it's 30. So, we start to see men do really well on things like fasted training. We see men do really well on calorie restriction because the hypothalamus is not as sensitive to lower calorie intake or to low carb intake or to high protein and um high fat intake. But for women, because the hypothalamus has more areas that are sensitive to nutrient density.
And then I don't have to skip a workout entirely just because I didn't get a good night's sleep. A lot of people ask whether or not you should train fasted or fed, and this is a very controversial area. I personally prefer to do my cardiovascular work not having eaten anything in the previous 3 to 10 hours. And typically that's because I wake up and I'll do the cardiovascular training within about an hour of waking up, sometimes later, because my first meal generally falls, generally, not always, falls around 11:00 AM. I don't do any kind of formal intermittent fasting, but typically my meal schedule somewhere between 11:00 a.m. and my last bite of food is around 8:00 p.m. but I'm not super strict about that.
04 · Andrew Huberman · guest: Lauren Colenso Semple
Answers part of it
when we wake up in the morning, we ate dinner last night, right? We have stored glycogen. And most resistance training sessions aren't extremely glycogen depleting anyway. So unless we're going to do some really long form endurance training, in which case, yeah, it's probably wise to have something to eat beforehand to fuel that that long session. The decision to train fed or fasted should be based on personal preference. >> Do you have a personal preference? >> If I go in the morning, I always train fasted. If I go later in the day, I've
really I just what do you need before you work out so I always like to be my own guinea pig so I tested for a month doing fast workouts and then I went in and I could push so much harder so here's how I designed this and this is really fasted when you weren't when you weren't fasting you could when I was not fasted now I'm kind of obsessed with Dr sat and Panda's work like I think this this the it just makes sense that you should eat based on your chronobiology so eating about two hours after I wake up I like to wake up meditate cold plunge red light and then and we just got a really fast on us so we can do
morning can be beneficial again for digestion for gut health for creating an appetite for food so that you're eating earlier in the day and another benefit of early timer shifted feeding is is by that time you've had one or two meals you're not really hungry for dinner you're like i'm good i've had enough food and again the importance of those early meals is they influence the peripheral clocks unlike light which influences the central clock meal timing and exercise can influence the peripheral clocks which is great so that's one of the benefits i think of early morning exercise and the last benefit is most people are not having food right before they go to the gym because they just had well
off I realized I jumped the gun a little bit asking you about supplementation for before during and after a workout um because what I neglected to ask about was training in the fasted State this is something that we talked about in an earlier episode but I think it's worth highlighting now um Sometimes the best way to supplement if you will a workout or pre-workout is ingesting nothing I I'm one of these people I actually prefer to do my weight training somewhere between 7 and 8: a.m. each morning sometimes a little earlier sometimes a little bit later I drink fluid water and I do ingest caffeine prior to those uh training days um on days when I don't train I do as I often recommend uh people do delay my caffeine
who was full of energy and her husband wasn't able to keep up. That's another kind of maybe a myth about fasting which is that it suits men better than women. Have you heard that myth and what is your experience being with that? Yeah, I've heard this myth before that women shouldn't fast or they can't fast or they don't get results from fasting. And it's really, I think, just not true. Like not all men do well. Like there's lots of men who don't do well. You just don't hear about them. The women can fast. Like there's nothing inherently dangerous about fasting in women. They do probably respond a little
hormones, and we never include progesterone. And yet, progesterone is is significant. That doesn't mean a woman can't fast, but it will mean she's having a much harder time um doing so. and and and thus perhaps uh it would be a time to be a little more generous with yourself and kind to your body and not fight it quite so hard. But fasting would not be favorable to pregnancy if it happened too much. And and moreover, especially not at the beginning of pregnancy where she needs to grow not only her own body but also potentially the body of another little human. And so she wants the body wants to prime itself to be hungry. And so in the in the event
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