Fasting And Exercise | Should You Exercise While Intermittent Fasting?

Summary

Dr. Mindy discusses the benefits of exercising in a fasted state for weight loss and muscle building. She emphasizes that while fasting and exercise both increase cortisol, combining extreme forms of both can lead to adrenal fatigue. For those on longer fasts, she advises against exercise. However, for shorter fasts like 13-15 hours, working out in a fasted state can help target glycogen stores for energy. She also recommends consuming protein post-workout to aid muscle growth and suggests that the type of food you break your fast with can influence your health outcomes.

Takeaways

• 🏋️‍♂️ Exercising in a fasted state is beneficial for building muscle and accelerating weight loss as it targets stored glycogen and sugar.
• 🚫 Avoid extreme exercise combined with fasting to prevent adrenal fatigue and overstressing the body, especially for women to prevent progesterone drop.
• 🧘‍♀️ Longer fasts, such as three to five days, should not be paired with exercise to allow the body to heal without interference.
• 🕒 For shorter fasts like 24 hours, moderate exercise is acceptable, but not extreme workouts.
• 🔄 Intermittent fasting and autophagy fasting (13 to 17 hours) are great times to exercise in a fasted state to utilize glycogen stores effectively.
• 🍏 If you don't want to lose more weight, consider what you eat post-workout to manage muscle gain or maintenance.
• 🥚 Consuming protein after a fasted workout can help build muscle, while a carb load can replenish glycogen stores for endurance athletes.
• 🧠 For improved brain cognition, breaking the fast with fats after a fasted workout can nourish the brain with essential nutrients.
• 💊 Dr. Mindy recommends Perfect Amino for muscle building post-workout, especially following a fasted exercise routine.
• 🌐 Fasting is positioned as a key health habit to combat chronic diseases, improve mental clarity, and slow down aging.
• 🔗 Customizing a fasting lifestyle is crucial for individual health goals, and Dr. Mindy offers further guidance through her Reset Academy.

Q & A

What is the main topic of the video script?

The main topic of the video script is whether one should exercise during fasting and the benefits of doing so, especially in relation to weight loss and muscle building.

Why does Dr. Mindy encourage people to fast?

Dr. Mindy encourages people to fast because she believes it can help get rid of chronic diseases more quickly than any other health habit.

What is a hormetic stress according to the script?

A hormetic stress, as mentioned in the script, is anything that raises cortisol levels, such as exercise and fasting.

What is the potential issue with combining extreme exercise with extreme fasting?

Combining extreme exercise with extreme fasting can potentially lead to adrenal fatigue and overstress the body, especially for women, it may lower progesterone levels.

Why does Dr. Mindy not recommend exercising during longer fasts like three to five-day water fasts?

Dr. Mindy does not recommend exercising during longer fasts because the purpose of such fasts is to allow the body to heal without external manipulation, and exercise could interfere with this process.

What type of fasting is Dr. Mindy a fan of exercising in?

Dr. Mindy is a fan of exercising during intermittent fasting (13 to 15 hours) and autophagy fasting (17 hours) because it helps in burning glycogen stores more effectively.

What does Dr. Mindy suggest for those who don't want to lose more weight but still want to exercise in a fasted state?

For those who don't want to lose more weight, Dr. Mindy suggests exercising in a fasted state but being mindful of what they eat to break the fast, focusing on protein intake to build muscle or carbohydrates for endurance.

How does Dr. Mindy recommend breaking the fast after a workout for muscle building?

Dr. Mindy recommends breaking the fast after a workout with protein, such as a protein shake, sausages, or eggs, to aid in muscle building.

What is the role of glycogen stores during a fasted workout?

During a fasted workout, the body first goes after glycogen stores in the muscles and then in the liver, using up the excess sugar stored over the years.

What does Dr. Mindy suggest for those looking for better brain cognition through exercise?

For better brain cognition, Dr. Mindy suggests exercising in a fasted state and then breaking the fast with fats, which nourish the brain.

What supplement does Dr. Mindy recommend for muscle building after a fasted workout?

Dr. Mindy recommends Perfect Amino for muscle building after a fasted workout.

Outlines

00:00

💪 Benefits of Fasted Workouts for Muscle Building and Weight Loss

Dr. Mindy introduces the concept of exercising in a fasted state, emphasizing its benefits for building muscle and losing weight. She discusses how fasting, as a form of hormetic stress, can be combined with exercise to target stored sugars and glycogen more effectively. However, she warns against extreme fasting and exercise combinations that may lead to adrenal fatigue and hormonal imbalances, particularly for women. Dr. Mindy advises against exercising during longer fasts, such as three to five-day water fasts, to allow the body to heal without external influences. She also highlights the importance of the type of workout and the timing of breaking the fast, suggesting that a fasted workout followed by a protein intake can aid in muscle growth.

05:01

🏋️‍♀️ Tailoring Post-Workout Nutrition to Goals in a Fasted State

In the second paragraph, Dr. Mindy delves into the specifics of post-workout nutrition depending on individual goals. For those looking to build muscle, she recommends consuming protein after a fasted workout to support muscle growth. Athletes training for endurance events like marathons should load up on carbs after exercising to replenish glycogen stores, taking advantage of the body's heightened insulin sensitivity. For individuals seeking improved brain cognition, breaking the fast with fats after a workout is suggested, as fats nourish the brain and support cognitive functions. Dr. Mindy also mentions her preference for amino acids, such as Perfect Amino, to enhance muscle development post-workout. She encourages viewers to share their fasting and exercise experiences and to consider fasting as a health habit to combat chronic diseases, improve mental clarity, and support overall well-being.

Keywords

💡Fasted Workout

A fasted workout refers to engaging in physical exercise while in a state of fasting, typically after an overnight fast. The concept is central to the video's theme as it discusses the benefits of exercising in this state for muscle building and weight loss. The script mentions that a fasted workout can help target stored glycogen and sugar, which is beneficial for accelerating weight loss.

💡Hormetic Stress

Hormetic stress is a type of stress that, when moderate, can potentially trigger a beneficial response in the body, such as increased resilience or adaptation. In the context of the video, both fasting and exercise are described as hormetic stressors that can raise cortisol levels. The video cautions against combining extreme fasting with intense exercise to avoid overstressing the body and causing issues like adrenal fatigue.

💡Adrenal Fatigue

Adrenal fatigue is a term used to describe a collection of symptoms that occur when the adrenal glands function below the necessary levels. The video warns that combining extreme fasting with intense exercise might lead to adrenal fatigue, as it could overstimulate the body's stress response, leading to a potential decrease in hormone production like progesterone.

💡Glycogen Stores

Glycogen is a form of glucose storage in the body, primarily in the liver and muscles. The script explains that during a fasted workout, the body first depletes glycogen stores for energy, which can be beneficial for weight loss as it targets excess sugar stored over time. This concept is integral to understanding how a fasted workout can accelerate the process of using up stored energy.

💡Intermittent Fasting

Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. The video suggests that exercising during the fasting window of an intermittent fasting regimen, such as a 13 to 15-hour fast, can be advantageous for autophagy and weight loss. It is a key concept as it ties together the practice of fasting with the timing of exercise for optimal health benefits.

💡Autophagy

Autophagy is a cellular process in which the body breaks down and recycles its own tissues to maintain health. The video mentions autophagy fasting, which is a longer fasting period, as a time that can be particularly beneficial for exercise due to its potential to enhance cellular repair and rejuvenation.

💡Stored Sugar

Stored sugar, in the context of the video, refers to the excess glucose that the body has converted into glycogen or fat for later use. The script emphasizes that a fasted workout can help target these stored sugars, which is particularly useful for individuals looking to lose weight more rapidly.

💡Perfect Amino

Perfect Amino is a brand of amino acid supplements that the video recommends for muscle building post-workout. The script suggests finishing a fasted workout with Perfect Amino to support muscle recovery and growth, highlighting the importance of nutrition timing in relation to exercise.

💡Insulin Sensitivity

Insulin sensitivity refers to the body's ability to respond effectively to the hormone insulin, which regulates blood sugar levels. The video mentions that after a fasted workout, the body becomes more insulin sensitive, making it an optimal time to replenish glycogen stores with carbohydrates for those training for endurance events.

💡Brain-derived neurotrophic factor (BDNF)

BDNF is a protein that supports the growth and survival of neurons and is associated with improved brain function and cognition. The video suggests that exercising in a fasted state can increase BDNF levels, contributing to better mental clarity and brain health.

💡Customizing Fasting

Customizing fasting in the video refers to tailoring the practice of fasting to individual needs and goals. The script encourages viewers to consider their specific health objectives and adjust their fasting practices accordingly, whether it's for weight loss, muscle building, or cognitive enhancement.

Highlights

Fasted workouts combined with Perfect Amino supplements are beneficial for muscle building.

Working out in a fasted state is advantageous for weight loss as it targets stored sugar.

Dr. Mindy's mission is to get a million people fasting to improve health and prevent chronic diseases.

Exercise and fasting are both considered hormetic stressors that can raise cortisol levels.

Combining extreme exercise with fasting may lead to adrenal fatigue and overstress the body.

Longer fasts, such as three to five days, should not be combined with exercise to allow the body to heal naturally.

Intermittent fasting of 13 to 15 hours, also known as autophagy fasting, is an ideal time for exercise.

Fasted exercise depletes glycogen stores in muscles and liver first, promoting weight loss.

Eating a protein source after a fasted workout can aid in muscle building.

For marathon training and endurance, a fasted workout followed by carb loading is recommended.

Fasted exercise followed by a high-fat meal can improve brain cognition and nourish the brain.

Customizing the type of meal after a fasted workout can help build muscle or maintain weight.

Amino acids like Perfect Amino are recommended for muscle building post-fasted workout.

Dr. Mindy encourages viewers to share their fasting and exercise transformation stories.

Fasting can help overcome chronic diseases, improve mental clarity, and slow down the aging process.

Dr. Mindy offers a Reset Academy for more personalized fasting lifestyle guidance.

Transcripts

fasted workout finish it with perfect aminos  

is a great way to build muscle  if you're trying to lose weight  

it's amazing to work out in this fasted state  because you're going after the stored sugar

Dr. Mindy here and all this week we're talking  about fasting and exercise and on this video I'm  

going to answer the question that I get so much  which is should I exercise when I fast so if you  

are new to my channel I just want to say welcome  super happy you're here I'm on a mission to get a  

million people fasting this year. Fasting is  going to get us out of chronic disease quicker  

than any other health habit so super happy you're  here hit the subscribe button notification bell  

so you get all the new videos and live Q&A's  that I do and you guys that share the video is out  

you that share this information you the guys that  are the fasting warriors just from the bottom of  

my heart so grateful for you I love being on  this fasting journey with you okay should you  

exercise when you're fasting now I've got newbies  listening to this for the first time I've got some  

of you been with me for a while so bear with me  as I give you the principle and then I'm gonna  

walk through the answer to the question the  first thing is that when you are exercising i  

want you to remember that exercise is a hormetic  stress what's a hormetic stress hormetic stress is  

anything that will raise cortisol okay well guess  what fasting is hormetic stress and exercise is

a hormetic stress so one of the challenges we  have if we have an extreme exercise  

lifestyle if we pair that with extreme  fasting that is not a great combo  

because what you've done is you've created two  hormetic stressors you've put them together and  

now you're going to cause potentially adrenal  fatigue you're going to overstress your body if  

you're a woman you may tank your progesterone so  if you are an extreme exerciser adding fasting on  

the days you're going on long distances with your  exercise pushing your body really hard not a fan  

of that so that would be the first thing I would  say the second thing I would say is that you have  

to remember when you go into some of these longer  fast like three and five-day water fasts the  

idea in those fasts is we are literally backing  away from the body and we are saying okay body  

I'm going to trust you that there's an  intelligence inside here and you know what to do  

so if you're going three days or longer  I don't recommend that you exercise  

I don't recommend you take supplements because  what you're doing is you're telling your body  

like okay I'm just gonna step back and let you  do the healing I'm not gonna manipulate it all  

so I'm not a fan of exercising on longer  fasting days and if you're doing something  

like a 24 hour fast, I'm not a fan of an extreme  exercise on that day but intermittent fasting  

13 to 15 hours autophagy fasting 17 hours that's  actually really an awesome time to be exercising  

so what happens when you exercise in a fasted  is you're going after glycogen stores first  

you're going after it in the muscles second  you're going after it in the liver so a lot of you  

guys were doing the standard american diet doesn't  matter where you live the standard  

american diet went worldwide unfortunately but you  you just didn't know about the habits around food  

and you've been putting on a lot of weight over  several months or several years and so you come  

to fasting and you start to lose weight  but you want to accelerate your weight loss  

well this is where exercise can come in because if  you go into a workout a in a fasted state  

you are creating a very focused energy at  those glycogen stores those excess that  

excess sugar that you stored years ago you're  using fasting to go for it and you're using your  

exercise to go for it as opposed to if you eat a  power bar or you drink a smoothie before you go to  

exercise you're not going after the stored sugar  you're only burning the energy of the food that  

you just ate so I love with intermittent  fasting I love with autophagy fasting  

you guys doing that in a fasted state so  that you can lose more weight now I know what some  

of you guys are thinking like well what if I don't  want to lose weight I know this happens in fasting  

we lose so much weight that then we have this  issue of like I don't want to lose any more weight  

so if you don't want to lose any more weight I still recommend that you exercise in a fasted  

state I'm going to ask you to think about  what you break your fast with and this is how  

it would look let's say you run in the morning or  you do weight lifting in the morning you're fasted  

you come back into your house it's been  maybe a half hour since your workout  

I really like if you're trying to build muscle  that you eat some protein doesn't matter how  

much just a protein shake you know you  can do sausages you can do eggs if you eat meat  

I love fasting exercising and then eating protein  that's one of my favorite if you are training for  

a marathon you're looking for endurance you  want and you are the weight that you already  

want to be then work out in a fasted state and  then when you go to break your fast or post  

workout you're gonna do a carb load you will be  the most insulin sensitive then so lean into your  

carbs your fruits so that you can replenish those  glycogen stores because you're going to need them  

you need the glycogen stores for the longer  workouts if you are looking for better brain  

cognition like a lot of times I go running because  I want to get that bdnf and I want that I love  

having my mind work really sharp then you would  exercise in a fasted state and then you come back  

and you're going to break your exercise with fat  and when you do that your you that fat is going  

right up into the brain and it's nourishing the  brain if you are already the weight you want to be  

you can use this tool of glycogen and use  the tool of breaking your fast post-workout  

and really be able to start to build your health  in new ways so when you hear this and you're the  

weight you want to be or you're too thin I'm not  saying don't work out in a fasted state I'm saying  

think about what you're going to break your fast  with after your workout in your recovery meal  

another thing for those of you that are trying to  build muscles by the way I'm a huge fan of amino  

acids so perfect aminos is my favorite amino acid  that will help you that's a great routine fasted  

workout finish it with perfect aminos is a  great way to build muscle if you're trying to lose  

weight it's amazing to work out in this fasted  state because you're going after the stored sugar  

so a lot of little tricks there let me know if  that's helpful again if you guys have transformed  

your weight your muscles with fasting put it in  the comments you guys are a little dubious of  

fasting you're new to fasting go look at those  comments I really want to start a movement of a  

world that is adopting fasting as our go-to health  habit to be able to overcome chronic disease  

weight loss resistance to be able to get better  mental clarity, to slow down the aging process you  

name it fasting has the capability of doing it you  just got to customize a fasting lifestyle for you  

and if you need more customization come join me in  my reset academy just put reset academy in  

the comments and my team will give you a link but  there you go should you exercise well intermittent  

fast fasting the answer is yes and I just  gave you the and as always hope that helps