Why I Stopped Fasting Before Workouts After 50 (and You Should Too)

Summary

In this video, Brad shares his experience with intermittent fasting and the challenges he faced as he transitioned to a new workout program. While his initial fasting and carnivore diet helped him lose fat and gain strength, he struggled with muscle gain as he aged. After switching to a conjugate training program, he realized that eating before workouts improved his performance and muscle growth. He emphasizes the importance of strength training for aging, particularly to maintain balance and prevent injuries. Brad also highlights the need for increased protein intake as we get older and how eating before working out has enhanced his results.

Takeaways

• 😀 Brad has been practicing intermittent fasting and following a carnivore diet for four years, which helped him lose fat and get in better shape.
• 😀 After switching to a new, more intense strength training program, Brad found that fasting before workouts affected his performance, particularly in the second half of his workouts.
• 😀 To address this, Brad started eating before workouts, which allowed him to perform better and gain muscle again.
• 😀 Strength, rather than aesthetics, is the primary focus for Brad now, as it’s more important for aging well and staying independent.
• 😀 As people age, sarcopenia (muscle loss) begins around age 30–35, which can impact quality of life and mobility. Strength training is crucial to combat this.
• 😀 Squatting is emphasized as a key strength-building exercise that helps with balance and leg strength, which are important as we age.
• 😀 Brad stresses the importance of maintaining muscle mass for aging adults, citing that falls and broken hips can lead to major declines in health and quality of life.
• 😀 Protein absorption decreases as people age, making it essential to increase protein intake (1.2–1.5 grams per pound of skeletal muscle) to maintain and build muscle.
• 😀 Brad still practices intermittent fasting, but he now adjusts his eating schedule to fuel properly before intense workouts to maximize performance.
• 😀 While fasted workouts increase testosterone and growth hormone, Brad has noticed no negative effects from eating before workouts, and he’s still building muscle and performing well.

Q & A

Why did Brad initially follow intermittent fasting and the carnivore diet?

Brad started intermittent fasting and the carnivore diet because he was carrying a lot of body fat and weighed about 270 pounds. The approach helped him shed a lot of fat and get into better shape.

What led Brad to change his workout routine?

Brad changed his workout routine when he began working with a coach to get stronger. He switched from a 45-minute intense workout to a new program that required more energy, but he couldn’t complete the workouts fasted.

How did Brad’s performance change when he started eating before his workouts?

When Brad started eating before his workouts, his body adapted well, and he was able to complete his workouts without performance issues, unlike when he was working out fasted.

Why does Brad believe strength is more important than appearance as he ages?

Brad believes strength is crucial as it helps with balance and injury prevention. He emphasizes that strength keeps people safe as they age, especially in preventing falls, unlike just having an aesthetic physique.

What is sarcopenia, and why is it important to Brad’s approach to fitness?

Sarcopenia refers to the loss of muscle mass that begins after the age of 30 to 35. Brad is focused on counteracting sarcopenia by maintaining and building muscle to stay strong as he ages.

How does Brad’s new diet differ from his previous fasting regimen?

Brad’s new diet still includes intermittent fasting, but he now eats two meals a day: one around 10 or 11 AM and the second in the evening, to allow him to train with more energy and strength.

What does Brad say about the benefits of squatting?

Brad explains that squatting improves leg strength and balance, which are vital for maintaining mobility and preventing falls. It’s a functional skill that contributes to overall strength and safety.

Why does Brad focus on resistance training in his fitness routine?

Brad focuses on resistance training because it strengthens muscles and bones, helping with balance, injury prevention, and longevity. He believes it’s essential to keep strength high, especially as you age.

How does protein intake affect Brad’s muscle growth as he gets older?

As people age, their bodies don’t absorb protein as efficiently. Brad highlights the importance of increasing protein intake to 1.2 to 1.5 grams per pound of muscle to support muscle growth and prevent muscle loss.

What is Brad’s perspective on training fasted versus eating before workouts?

Brad initially trained fasted, but now he eats at least two hours before his workouts to improve performance. While he acknowledges the hormone benefits of fasted training, he finds eating before workouts gives him a better result for strength training.