A Sports Dietitian on the potency of Fasted Workouts


Dr Caryn Zinn ‘Low Carb, Healthy Fat: Weight Loss and Sport’

Video taken from the channel: Low Carb Down Under


Keto, Carb Cycling & Fasted Exercise for Athletes w/ Drs Peter Attia & Marc Bubbs

Video taken from the channel: High Intensity Health


Why you should do Intermittent Fasting | Joe Rogan feat. GSP, Dr. Peter Attia, Dr. Rhonda Patrick

Video taken from the channel: Will.


Fasting before exercise and the effect on endurance, aerobic, and strength training | Rhonda Patrick

Video taken from the channel: FMF Clips


Will Fasted Training Make You Faster? The Science

Video taken from the channel: Dylan Johnson


Podcast: Physical Activity and Fasting Good or bad? I Buchinger Wilhelmi

Video taken from the channel: Clinic Buchinger Wilhelmi I The Fasting Experts


Apex Athletic Performance Nutrition

Video taken from the channel: Palmetto Health-USC Medical Group

Having a mix of fasted and fed training sessions is potentially more effective for improving weight and performance than relying on one or the other method exclusively. In the end, more research is needed on long-term outcomes of fasted training regimens, different effects between male and female athletes and different effects between training and. Fasting can compromise your performance as a result of insufficient energy and carbohydrate intake for speed or endurance, as well as reduced concentration and/or skill.

There is also a high risk of poor recovery if you are training on fasting days, as meals and snacks are unlikely to be able to meet nutrition recovery targets. There is also the potential for rebound weight gain. The effects of nutrition on exercise metabolism and performance remain an important topic among sports scientists, clinical, and athletic populations. Recently, fasted exercise has garnered interest as a beneficial stimulus which induces superior metabolic adaptations to fed exercise in key peripheral tissues. For the body to be in a “fasted” state, it takes about 8 hours with no calories at all.

As a result, fasted training usually takes place first thing in the morning after an overnight fast. Are fasted workouts beneficial for weight loss? Yes, but there’s a catch. Fasted training improves several physiological markers that are especially relevant to people with type 2 diabetes. For one, it improves insulin sensitivity.

The basic definition of type 2 diabetes is “extreme insulin resistance”; fasted workouts counter that insulin resistance. Asian Journal of Sports Medicine aims to provide a platform for all researchers around the world to share the results of their studies on various aspects of shortterm fasting, particularly Ramadan-style fasting, and its probable effects on sports and exercise performance. All accepted manuscripts will be published in a special issue. Effects of Ramadan fasting on training induced adaptations to a seven-week high-intensity interval exercise programme. Science & Sport.

2012; 27:31–38. doi: 10.1016/j.scispo.2011.03.004. Faye J, Fall A, Badji L, Cisse F, Stephan H, Tine P. Effects of Ramadan fast on weight, performance and glycemia during training for resistance. During daily fasts, the laser sharp focus your brain experiences should be taken advantage of and used for increased concentration during sports or even weight training. This translates to improved performance such as fewer errors, quicker reaction times, smarter choices, and (in some cases) quicker strength gains.

How to do i. It has been hypothesized that performing aerobic exercise after an overnight fast accelerates the loss of body fat. The purpose of this study was to investigate changes in fat mass and fat-free mass following four weeks of volume-equated fasted versus fed aerobic exercise in young women adhering to a hypocaloric diet.

The pros of fasted workouts: You may burn more fat There’s some evidence that fasted cardio workouts (i.e., not eating before you hit the gym) can burn more fat. “Glycogen is the stored.

List of related literature:

Another study on endurance athletes suggested that fasted training may more quickly activate muscle protein translation, especially compared with athletes who ate carbohydrates before training(36).

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Many elite athletes are becoming more interested in the advantages of “training in the fasted state.”

“The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting” by Jimmy Moore, Dr. Jason Fung
from The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
by Jimmy Moore, Dr. Jason Fung
Victory Belt Publishing, 2016

Based on it, a combat sport athlete aiming to maximize his/her body composition and preserve muscle mass must be aware that resistance training and adequate protein consumption (i.e., proper amounts of high-quality protein ingested at the best times throughout a day) are key aspects for success.

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

In this respect, when studies require study participants to commence exercise in a fasted state, ergogenic outcomes are more consistently reported, yet other authors have questioned the ecological validity of this approach for competing athletes [43].

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Another study on endurance athletes suggested that fasted training may more quickly activate muscle protein translation, especially compared with athletes who ate carbohydrates before training, resulting in improved muscle recovery.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Some individuals prefer to work out in a fasted state, and professional athletes sometimes train in a fasted state.

“Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle and Reap the Benefits of Weight Loss and Better Health” by Dr. Jason Fung, Eve Mayer, Megan Ramos
from Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle and Reap the Benefits of Weight Loss and Better Health
by Dr. Jason Fung, Eve Mayer, Megan Ramos
Hay House, 2020

Athletes often are encouraged to ingest high-glycemic carbohydrate to enhance glycogen resynthesis after exercise, which may also have an effect on weight loss and lean muscle mass changes during a period of dieting.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Many endurance athletes believe arduous training increases protein catabolism (and consequently its dietary requirement) to sustain the energy requirements of exercise.

“Exercise Physiology: Nutrition, Energy, and Human Performance” by William D. McArdle, Frank I. Katch, Victor L. Katch
from Exercise Physiology: Nutrition, Energy, and Human Performance
by William D. McArdle, Frank I. Katch, Victor L. Katch
Lippincott Williams & Wilkins, 2010

A nutritionist or dietitian who is well versed in sports nutrition is obviously most helpful if the goal is performance-related.

“Athletic Training and Sports Medicine” by Robert C. Schenck, Ronnie P. Barnes, American Academy of Orthopaedic Surgeons, American Association of Orthopaedic Surgeons, Robert S. Behnke
from Athletic Training and Sports Medicine
by Robert C. Schenck, Ronnie P. Barnes, et. al.
American Academy of Orthopaedic Surgeons, 1999

In situations where this is the main goal of the exercise session (e.g. in training sessions, as opposed to competition, where performance is the aim), it would be advisable to perform exercise in fasted conditions (e.g. first thing in the morning) or many hours after CHO ingestion.

“Biochemistry for Sport and Exercise Metabolism” by Donald MacLaren, James Morton
from Biochemistry for Sport and Exercise Metabolism
by Donald MacLaren, James Morton
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hello Dylan, love the substance in your videos.
    Since the goal of fasted rides is to help the body become more fat adapted, was wondering whether unfasted long zone 2 rides is perhaps less effective than fasted long zone 2 rides?

  • My work environment is a big challenge, I am constantly being sabotaged by work colleagues even though they know what I am trying to do. In fact, it seems worse when they know that I am trying to lose weight.

  • Just did an 18 hour fast on my first day and I feel great! Drank a lot of water and green tea. Don’t feel light headed at all. So weird because I usually do.

  • Eh Mike……Think you are talking about “Targeted” and “Cyclical” ketogenic diets. Siim Land has written some books on this since 2016. His books are available on Amazon for under$10 (kindle versions). He also has a great YouTube channel!

  • I’ve been learning a lot from your channel combined with other podcasts and personal experience. I am a middle-aged Endurance MTB racer. One idea for fasted type training is to put in extra time at lower intensity after a higher intensity workout as you are moving into a fasted state. Trouble is, riding fasted is painful ( relatively) to the leg muscles and maybe mentally tough too. Most good training points that we learn are only useful in periodized program of training. Im going into my fourth Season of a Personal Training program. This year, im just starting look at aerobic decoupling stats in my best trained state and my current base phase.

    Thanks for the great videos on training, keeps me motivated!

  • Keto diets and intermittent fasting are helpful to many people with weight loss. I have a friend who has changed his eating times and foods and lost almost 100lbs. To me its a sustainable change as he eats many veggies. I get the bro comment, but it came of as dismissive and a bit condescending. I do not live a keto lifestyle, btw.

  • Reading all these comments about people losing a lot of weight doing this….so if you’re pretty skinny but want to work up to gaining muscle mass and weight should you not be doing any of this fasting stuff?

  • I don’t think your glycogen is depleted after a mere night’s sleep.. sure, liver glycogen, but not muscle glycogen. You have to burn that up.

  • I eat Keto OMAD at 7:00 pm, work out at 5:00 am and never have problems with performance. I gain or lose weight by adjustng the amounts of protien and calories at dinner. I don’t believe timing is important for meals, as long as it is within 24 hours. ��

  • Takes time to adapt (correctly) to a keto based diet &/or strategy with principal “gain” of losing unwanted fat stores, BMI wise; most studies (what few there are) dont afford this “time” per individual proclivities/idiosyncrasies. Only advantage i can think of towards keto based diet, lifestyle is on longer efforts/rides….especially in Ironman competitions. (again, via time to adapt to it; varies per individual)
    On training advantages/disadvantages one can only speculate at this point. I have my own experiences/ideas per my own body/training response(s).
    In short, everyone needs to STUDY & experiment (intensely) Keto diet(s) to the nth degree; not just parrot the MSM (putrid) versions of it, to better utilize it & “pass judgment” upon it.
    I myself like to cycle (no pun intended) in & out of it, for various reasons. Yet i’d love top athletes of all sports to be Keto “tested/studied” and view that data…..but, we’re not there yet.

  • Yogurt is so simple to make. Why does no one suggest doing that? Simply draining it through cheese cloth or a clean dish towel will give you ‘Greek’ yogurt. (Note: This name is a marketing label. When you go to Greece, you will be disappointed. They have a drained yogurt aka ‘yogurt cheese’, but it has another name.)
    We also need to beware of the fruit! It is so easy to eat a bunch of carbs in a hurry with fruit, especially the modern varieties that have been heavily selected to be very sweet.

  • For years and years, I would always have a pre-workout meal. Just recently however, I began experimenting with strength training before breakfast, and at the end of a 16 hour fast. I have much more energy, I’m losing body-fat and gaining muscle! I train 5 days per week and my workouts do not exceed 30 minutes. At 62 years of age, I am very happy with the results!

  • Well said.
    What you state at 06:32 is what I am doing well/full fed 1h intense training (TTT) in the EVENING then sleep (no food) followed by a fasted ride or run in the morning (60-90 min) an the fuel very well after that!

  • I don’t think any credible sports dietitian would recommend the “standard” diet as Caryn has pointed out. Especially for a female boxer. Cherry picking at its best

  • People get so dogmatic about a particular diet then they’re afraid to go against it, not fond of that cult like attitude.
    So happens today I did eat all animal products but tomorrow may be a different story, without fear, without shame.
    Don’t be afraid of experimenting and don’t be afraid of following what you discover works for you.

  • Fructose is a good source of carbohydrates. Yeah, but no. The problem is that humans cannot utilise fructose for energy production and 100% of it is transformed into fat in liver. The other thing is that most of such studies looking at performance at low carb diet are done with people doing these diets for short periods of time, like a couple of weeks. It’s no wonder that their performance drops. It’s completely different thing if a person does keto for years. I do rides of up to 4 hours at medium intensity without eating anything and I’m fine. Yeah, I’m not a pro and I can’t perform like a pro but how many people watching this channel are pros looking for the absolutely best performance at all cost? If you are starving in the morning it means that you cannot burn fat and you are dependent on carbs only.

  • Curious if you’ve ever had a request for an athlete who fasts the month of Ramadan? Every year millions of people abstain from water and food during daylight hours. I’ve always struggled to adjust my program to this practice. Thoughts?

  • Honestly, 3 days into the 16 hour daily fast (incl. 8 hrs of sleep), the pre-sleep and sleep bloating went away 80%-90%, no waking up during the sleep feeling gassed, which cant be fixed by all the medicine I have been taking, this is REAL stuff! Ppl around me are surprised that how can human stay unfed in 16 hours or more in a day lol, we have become so food reliant in modern era!

  • you are right. even people on keto do not need to be afraid of carbs. for me, i am afraid of too high cortisol. this is why i eat a small oatmeal in the morning. it keeps cortisol low and so i can lose weight again. the same would apply for workouts. cortisol is a huge deal for me. for others, the liver might react to small cortisol elevations with enough gluconeogenesis and therefor the cortisol does not need to go high. the distribution of body fat will show that. if the fat is mainly in the belly, then there is a cortisol problem, that need to be addressed.
    dr. berg calls them adrenal body type.

  • I try to carb back load, I use the same vegetables as my normal keto diet though. I just eat more of them, garbanzo beans are one of my favorite. I do limit them to once every couple weeks though.

  • I feel exactly the same way. I hate this idea you have to eat every two hours or you are going to store fat. I just don’t get that much pleasure out of eating.

  • Thanks for the great videos, been watching you alot recently. There is 2 topics id like to suggest:
    1. Carb loading or general pre workout food
    2.Can yoga reduce muscle tightness and what are the best ways to reduce muscle tightness to prevent overuse/imbalance injuries such as runners knee, it band syndrome and tendinitis etc

  • This is where I struggle immensely. I’m 48yrs old now and after being ketogenic the last 18mos and really physically active the last 15mos, I’m struggling to find a balance while getting peak performance. That’s what I get for starting late after 25yrs of a sedentary lifestyle I suppose.

  • I play ice hockey and I always feel like I have no explosion when im on Keto. Can I eat like 80-100 grams of carb 1 day weeks, play my hockey game and then go back to Keto the rest of the week? Will it kick me out of ketosis?

  • I am amature cyclists and always do my rides in fasted state.
    The biggest ride I have done is 65 mile ride. By end of ride I was 23 he fasted. I only consumed salt water and a cup of coffee. On keto diet reduced my weight from 123+ kgs to 82 kgs now. Cycling speed increased from 9 to 15 miles per hour.
    Love your videos Dylan.

  • How can I implement carbs when I want to play basketball or other intense sports? I am new to the Keto but starting to feel great with it!

  • I did 16/8 for a year and lost 120 pounds.works great.the beginning sucked for me until the 3rd week then water was my friend between 9 at night and 1 the next day.Works.…just have to have will power.

  • I have been fasting most of my life. You need to give your body a lot of time to adapt to this. All my rides on Strava are fasted and it’s all high intensity. I can do a hundred plus mile ride and just drink a few bottles of water depending on how humid and hot it is. You treat your body like a pussy that’s what you’ll end up being. A gigantic pussy.

  • The first guy goes way over board with his fasting, litterly all you need is 5 to 6 hours of fasting maybe less, your body needs enough nutrients to function and if your depriving your body of it, your putting yourself in harmsway, and possibly taking years off your life.

  • I watched the whole segment, but I like these little clips! Really helps pinpoint specific topics. Love your workout Dr. Patrick! I think since I’ve been sharing your work, or work that you’ve promoted, it has positively impacted people’s lives around me.

  • I’ve been doing OMAD for a while and it’s helped out a great deal with my heart a condition. I hardly ever have chest pains anymore. And my energy level is through the roof. I also noticed that even though I haven’t been working out lately (no gym cuz of COVID-19), my body composition still looks great. Of course, I’m gonna start a home workout regimen but it’s pretty remarkable because in the past, if I went two weeks without working out I’d have lost a lot of muscle and put on fat.

  • Let me share my experience with running decadese ago, where the training science in endurance was still young. I wanted to be a miler, but the only long runs by a large group was Sundays. So, I joined it, even if the runs were slow. I didn’t know it then, but the slow runs were the building blocks for endurance. I just wanted to do long 2 hour runs. Yes, it was easy, as I was trained to run fast. But the first time I did 2:11 hours, I was really spent.
    Now, where is the diet or fasting is in here?

    Well, I used to have no breakfast in the morning. I didn’t have the appetite, but I never grew dizzy or weak even by lunch time. So, in the morning, I’ll probably just have tea with some sugar. That’s it. Sometimes, it’s just water (1-2 glasses). Then I’d do that 1:40 2:00 plus slow runs. I did that for several months.

    The result? My endurance improved. No, I didn’t do fasting on my interval or tempo days. Besides, I couldn’t do that as they were usually done in the afternoons or evening. Regardless, the hard workouts were always done late. I think as far as endurance goes, this “fasting” is good if you do easy workouts in it. Slogging reallly slow runs (or LSD as they call it on those days), is ok. But you have to know your body. And you don’t do fasting on your hard days. Some may say long rides or runs are still hard. Well, not if you are on zone 2, or 1. AT least that’s what it is for me. IF you want to try it, just do a long ride/run for a fraction of that (75-80 min for runs, maybe 1:30 1:45 for rides). Then slowly increase the time or distance. I’d like to go for time, because as you get fit you get faster and cover more distance. Besides, the body does not understand km or distance. It understands time working and the effort of working. So, go for time and stick to zone 2.

    Now, doing it this way is not for everyone. If one wants to try it, fine, but don’t do a 2- 2:30 long run, or half a day bike ride on empty.

    Because of arthritis, I couldn’t run long anymore. It hurts. But I went for cycling. As I am older now, I now eat before a ride, even if light. But as my fitness grows, I can now go 3 hours or maybe even 3.5 hours on a bike without eating. Just water. But this is for endurance or base work. Again, zone 2. Maybe I have to go zone 3 for some segments due to some mild hills or I have to move out of traffic quickly or overtake some vehicles on the road, but that is not going to last 5 min. Then at 3-3+ hours, that’s the time I eat.

    I find that this works for me. I have tried it in the Audax and it helps that I can go 2-2.5 hours on tempo pace and not bonk out. That’s probably zone 3-4 speeds. Though I am on zone 2 on training, that has helped in the endurance. Running on empty has made me utilize my fat better. Of course, running at zone 3-4 per segment for 2-2.5 hours is not the proper way to give your body nutrition. I try to eat or take something every 30min, no more than 45min. But knowing I can go 2- 2:30 on a fast clip without food (only water) helps. And it happened many times in the Audax. We were on a 600km and on the way back at the 450km point, it was early morning, and the stores and eateries were still closed so very early at 3-5am. My companions bonked out as there were no food. I was still ok. Mind you, there were no 7-11’s or convenient stores to fuel up in our part of the country.

    So, what’s my take on fasting? Yes, do it, but do it on easy days or non interval or hard workout days. You need carbs for those if you want performance. But I found out if the goal is fat burning, you can train yourself to do that if you get out empty (or close to empty) and do a 2-3 hour stretch at zone 2 steady with only water for hydration. Also, don’t try to do 3 hours on the fist go. Build it. Normally 1:40-45 hours should be a good starting point. Then work to 2 hours. 2:15, 2:30, 2:45, then 3 hours. I haven’t tried going more than 3:30 hours, but I think it’s too much already. I think 2:30-3 hours on water only is just fine.

    Finally, if you are on a tempo or long lactate threshold session like a 60min at zone 4ish, I also don’t take anything. This burns out the carbs and you run on fat eventually. I try to go 1:15 1:30ish if I can. I usually don’t go further than that. But then again, I don’t think you should. The goal is to manage lactate on more effort and make fat burning as an alternate fuel once you are almost empty on carbs. It will be hard, but then again, that’s the reason you train for this. I suppose this is the reason why I can go for 2:30 hours on zone 3 without fueling. But as a caution again, don’t do this asap. Train for it. And don’t get discouraged if you can’t do it. We are all different. Just go see how far you can go. And like any training, build on it. Don’t rush it. Endurance and the ability to hold a fast pace or higher zones (4 or maybe even 5) requires patience and step-by-step calculated buildup.
    As I write this, I will be going on my 3 hour no food, water only long ride for the week. It will be done on relatively flat grounds (around 85m elevation on the highest segments). I’ll eat at 3 hours and rest for 30-45min (hearty meal here). And ride back home for 3 hours or 3:15 for a total of over 100km (104km or so, depending if I do some side trips). Then I eat. In each 3 hour segment, I can stop and rest for maybe 20 seconds tops, just to drink or check something on my bike or computer. I may have to stop in some sub segments anyway, as there are traffic lights and I am on a stop. AT most that is 1 min. So, I do get some in-between breaks. But once I am out of the city, it’s usually cruising at 20kph, 22-25kph on open segments and 18kph on some segments. A good zone 2 workout with some zone 3 interspersed, but not too long (maybe 1-2 min). This is how I build my base.

    As I grow stronger, I extend it then pull back a bit the next week to recover. And as I gain more endurance, I slowly introduce some hills in the non-endurance long ride days of the week. Then I slowly do zone 3-4 in some of them to get to ride fast, but not far or long (1- 1:20 hours). It’s not steady, but spurts. That’s when I know when my endurance work the past 2 months is working as I don’t get tired easily and I even go on 2nd wind fast and love the speed of the workout.

    I hope this helps. this is not a controlled scientific program, but it has worked for me. I believed in Periodization and building a solid base before attempting VO2 max or LT workouts. That’s the carry-over from my running days. Arthur Lydiard, the NZ coach was the exponent of this in the 1950-60’s. And no matter the advances in science, equipment, the basic principles of progressive loading, periodization, base build-up is still the same. The only things that change are mixing and matching of the workouts and finding out what works for you. So, experiment.:)

  • I gain weight if I exceed 1200 cals/day. I’m on a 600-800 cal LCHF diet (<10 g.carbs/day) and losing about 1 to 1.5 lbs/wk. How can I possibly meet the RDI requirements without using vitamin supplements? And if vitamins and minerals are so essential, why, after 4 months on keto with some 72 hr. fasts, am I not dead now?

  • I see all these people making joke but IF is no joke best way to loose weight, learn some fucking discipline and live a lil longer and be healthier doesn’t even seem like a trade off to me

  • maybe it’s bc i was in incredible shape at the time, but i swam competitively for 13 years and i could eat whatever i wanted and always felt great. i was 6’1 and around 165lbs-170lbs so i wasn’t massive by any means but i had a decent amount of muscle on me, if i had to guess i was around 4%-7% body fat, absolutely shredded. but i could eat as much bread and pasta as i wanted and never felt an energy deficit, only time i ever felt tired was directly after a training session. and yes my metabolism was incredible and yes i’m aware that swimming is literally the best exercise you can do for burning calories. but like id go to walmart after practice and down a box of krispy kreme doughnuts before i got out of the parking lot.

  • you are fucking up your thyroid and metabolism doing anything fasted, do you think the Kenya’s are doing this shit? No, eat plant based carbs, go fast, stay slim, its very simple but there is little money behind this simple concept

  • I mean IF is all cool and shit, but saying shift-workers get cancer because of the time-window they eat in, come on that is a really undercomplex, so many more physical, psychological and social correlations playing a role here….

  • Hi Mike, how bad is milk? One article says it increases aging, another says its highly inflammatory, now they’re saying it shortens the telomeres. Is milk really that bad? If it’s really that bad, would you recommend to stop it all together?

  • Hi! I’m always looking forward to your updates.
    I really appreciate this video, but today I would like to ask you something, which is totally off the topic.
    It is said as you get older, your power decreases. I’m now 50 and I actually feel this way. First, is what is said about aging scientifically correct? And second, if so, are there any ways to maintain, or at least, minimize the decreasing of my current power?

  • Dr Fung says fasting is key if you fast 6-7days ketosis will occur th e human body can do it…its hard If u did a fast every other day for 6 to 9 mos u will get results

  • Hi Dylan, I have a question on Intermittent fasting, as it has multiple health benefits I think is good to try maybe once per week? but I understood this may affect the muscles as the body goes into reducing muscles first not the fat. Do you have any advice on this matter?

  • Keto wasn’t my thing.. I couldn’t sustain the fat intake. It made me ill. I am higher protein (1.5 g/kg) and lower carb, but lower fat too. I’m one of those that’s very sensitive to carbs, and will get fat in what feels like minutes…. Diet is one of those topics that’s tough to learn and even tougher to teach because what works for one person will not necessarily work the same for the person standing next to them.

  • All I want to know now is how I’m going to fit a Pinaple into my backpocket to eat it when i’m on a ride?
    Why a Pinaple?
    cause it needs to taste the same as my Gels ��

  • I continue to have much success with fasted rides, some days are better than others, I use time ETA as an algorithm because I don’t have a heart monitor nor a power meter not that I compete, But I have moved the scale in the right direction.

  • This whole video I was getting ready to ask you about female metabolic differences and then you did mention it near the end! There does seem to be growing evidence that female metabolic processes naturally preserve carbohydrate stores in favor of fat during extreme endurance events. I’m hoping this leads to greater understanding of female nutrition and we can see some amazing lady athletes set some records.

  • Haven’t tried fasted, but I have tried Tour de Donut bicycle race where you get time subtracted for every donut you eat during the ride (have to keep them down). Definitely the opposite of low-carb

  • if the default energy source after glucose used up is body fat, how do we get ANY autophagy until all body fat has been used up???

  • I have seen that the flat look change when increase my protein intake and mix it with creatine post work out after breaking my fast (20-22H daily). Did it for 2 weeks and had great results. But I’m with you, everyone should experiment to see how the body reacts. I’m a black belt in jiujitsu, 42 years old, train 2 times a day, BJJ + weigth lifting, and I cycle between low carb and keto, never go over the 80-100g of carbs, and only consume “Paleo Carbs” specially after a competition, because that close a cycle and starts a new one every 2 months.

  • For Lent 2019, I fasted for 45 consecutive days for 22 hours a day and began my feeding window once the sun set each day. I also abstained from meat during this period. For Lent 2009, I also fasted with a fasting period ranging from 19 to 22 hours. Therefore, I trained in a fasted state. In 2009, I was training with the Olympic lifts and karate while for 2019, I trained with kettlebells, pull-ups, bar dips and running. On Sunday, I would generally take in a 60 minute run during the 14th to 16th hour of my fast. I did not notice any recognizable decline in my workout performance but do recall in 2009, having a period of adjustment when training with the Olympic lifts. Once that adjustment occurred, it seemed like I was able to train to the best of my abilities. My personal experiences seem to align with some of the talking points included in this video. I continue to fast and am currently following 18:6 but allow myself flexibility just because I deserve it. Thanks Dr. Rhonda Patrick for your good works and kudos to Mr. Maser, I use the Zero app and find it to be a great tool in my fitness, health and wellness toolbox.

  • I like your videos, but making your videos all the same makes it look kind of boring. Maybe change backround or do something differnt!

  • Time: 08:00I was actually told (approx 40 years ago) that one should boil (blanch) the cutted vegetables for
    15-30 secounds, before freezing, to maintain as much nutrions as possible.
    Thank you

  • Thanks, Dylan this is great stuff. I tests fasted MTB rides vs fed rides and noticed better performance when fed. I also noticed that I respond better to carb gels like Hammer gels vs pure sugar like Clif Bloks. When I consume the Clif Bloks during a ride I feel like my legs turn to jelly. Is this a body type thing or am I not adapting my body to use Clif Bloks types of fuel?

  • I think that the most high-profile proponents of keto diets (like Tim Noakes), despite really going against the science in terms of performance, are mainly arguing actually that being a high carb athlete, despite burning that carb and having good bouts of insulin knock-down, still puts you at serious risk of developing T2 diabetes later in life I think through their personal experience (see Steve Redgrave for an example). Perhaps something to consider once you’ve been a high-carb athlete for 20-30 years!

  • I do have great fasted 2 hour long workouts because im training to be fat adaped for endurance OCR events, and I’ve talked to several people in my gym and they’ve all asked what I’m training for because of how intense my workouts are! I’ll do circuits that last a good few minutes long per round….
    But I’ll have carbs with my next big meal 50% of the time just to keep that metabolic flexibility.

  • You probably need to go through a long phase of adaptation similar to keto to make this work. Ive tried fasted strength training and my results remained pretty stagnant, i didnt lose weight, muscle, or strength, but i sure didnt gain any and it was far from optimal, i find it better to eat 2 hours before weight training

  • Excellent Dr. Zinn. Thank you for the great work you do. Good luck enlightening the establishment: archaeology is not the only discipline which deals with fossils.

  • I really like the short clips, as usually type A people have little time for youtube consumption. But I always make time for RP’s vids. My best ever was a 52 hour fast including weight training. Thank you for making these informational excellence.����

  • I’ve been on Intermittent fasting for 5 days and man I feel amazing.
    Goal To Lose weight
    Body Size 5’10”
    -492LB when I started on 5/3/2020
    -Fasting between 20-24 hours each day
    -Am eating once a day, nice good meal, no snacks.
    -Exercising everyday walking 1.25 to 1.50 miles the past 5 days
    -Weight myself this morning 489LB

    I fell great from my upper body and which coming from a big buy this is awesome. My new lifestyle!!!

  • This was amazing. And perfectly coincides with what Thomas Deleur was saying. Thank you so much for doing these Dr Rhonda. You’re truly guiding the globe.

  • @ 10:00 That’s by far the fastest I have seen someone guzzle liquids at an aid station!:-O

    You should do a video on fueling during a day-long race (on the bike & off the bike).

  • It astounds me when i learned that carbs intake during exercise doesnt get processed thru insulin. Its metabolized via cathecolamines. During strenous exercise u can healthily eat carbs, hence those energy gels are still a good idea for sport performance.

  • About that part with Rhonda, you can count sleep as a fasting period, so you can for example eat the last meal on 20pm and the next meal in 16 hours would be on 12.

  • the last sentence you said got me confused:” dont follow the bro science and follow a low carb or Kitogenic diet”. was it ironic?

  • So keto is not the best, but, can you be a competitive keto cyclist?
    I ask because I´m doing Keto for medical reasons, but also want to keep doing cycling

  • great video!!! I have a question regarding training and carbs. For sweet spot type workouts lasting over 1.5 hours would you say it is necessary to take in carbs? I do train in the am and often on an empty stomach and I get through the sessions but I am thinking that doing this is not optimal

  • If you are like me and would be faster if you lost fat even at that cost of watts, a low carb diet can be a good choice, but only while cutting weight.

  • I’m confused. I have never noticed a performance benefit from carbohydrates. I can perform just as well 40 hours fasted as I can in a fed state (carbs or keto). I have tested this extensively.

    I will say that the aesthetic thing is real. I look huge when incorporating carbs.

  • I am not an athlete but when I work out around 20 hrs into a fast I don’t have as much endurance. I am training to both get stronger and burn fat. 30 minutes on the exercise bike and 40-50 minute lifting. I seem to be doing both at age 67. It is disappointing to see my numbers go down, (compared to after feeding) but I am only competing with myself, and burning fat is still a big deal to me.

  • I lost a bunch of weight accidentally using method just by only eating dinner then snacking soon after I’d eaten you feel full but relatively haven’t eaten that much

  • What are you a Dr in?… “eeeeeerrr…”

    So he’s not a dr then.

    For info calling yourself a Dr and you are not a qualified or registered Dr is a criminal offence that carries 10 years in prison because it’s FRAUD.

  • God damm it. So many different studies. That’s why I tested it myself. I found fasting before and during 98 mile 6k feet of climbing and speeds as high as 36mph has to be followed immediately with a boat load of protein fat and carbs. When I didn’t, it took me a week to recover. When I did, I felt great the following day.

  • I don’t see where you have covered the science of blood lactate threshold testing, along with the development of a training plan centering around that number, and its relevance or lack thereof?

  • Everybody’s different, however I find that the the fear of letting go of carbs is mostly psychological. Once fat-adapted, there’s no need for carbs, plain and simple. If eating sweet potatoes while working out makes you feel good so be it. I personally haven’t lost a step since going keto/carnivore and have been able to build muscle while being free of inflammation. Don’t overcomplicate things, just eat clean and your body’ll do the rest.

    That’s just my personal experience.

  • What about fasted riding as a weight loss tool? Rather than as proper training for improved performance per say. I’ve heard pros doing fasted riding, maybe black espresso only to kick start their metabolism, riding at low intensity for 1-2 hour first thing on the morning to help shed off season ‘protective layer’ i.e. unwanted fat.

  • The Prophet (pbuh) said:

    “The son of Adam does not fill any vessel worse than his stomach. It is sufficient for the son of Adam to eat a few morsels to keep him alive. If he must fill it, then one-third for his food, one-third for his drink, and one-third for air.” (al-Tirmidhi –saheeh by al-Albaani)
    {O you who believe, fasting is prescribed to you as it was prescribed to those before you, that you may [learn] to be fearful of Allah.}

    [Surah Al-Baqarah: 183].

  • I feel like since since started IF and low carb my workouts have totally suffered and it’s been about 2 months. Not sure if I should go back to some of my old ways or just accept a less intense workout?!

  • “If it doesn’t make you faster, what’s the point of fat utilization…”
    Heh, Get back to us in 35 years..

    Kidding aside, nice synopsis

  • Attia has spent loads of time discussing Z2 volume training. ALL the elites spend 90% in this training zone. And eat tons of carbs. FASTER showed us keto athletes were no better for performance. Hell even Bitter uses tons and tons of carbs before his 100 milers

  • I workout fasted because it fits my goals, but I’ve watched my numbers on weights and they were noticeably higher on lifts if I’ve eaten even just 150cal of carbs prior. So it depends on your goal. If I were a pro athlete, I’d feed prior to heavy resistance training or sprints.

  • Does this mean that you spend the complete workout fasted, or should you consume something at some point during the workout? Lets say that I want to do a 3 hour bike ride, should I start fasted and at what point if any do I need to start carb intake?

  • HELP needed adap! I’m as we speak sat in a peruvian hospital with out travel insurance.stupid yeah i know, i’v got 2 options… 1 i go to lima and have my appendix removed and i pay the bill. 2 i wait for more tests here and hopefully the inflammation goes down. Right i’v chosen to stay here more tests and also fast… I’m thinking that the less strain i put on my body so if i fast i reduce the inflammation on my body and it’s not using energy to break down the food. And if go for a prolonged fast after 24 that would increase stem cell growth and help repair enough and give me time to fly straight home tomorrow to the UK…. Thoughts plz bro or am i being fucking ridiculous? Im not a lover of surgery and already got rid of galstones in the last 3months myself because I’m extremely stubborn and refused surgery in the uk. You wouldn’t believe the day i’v had �� it started out great

  • It’s interesting, in Ronnie Coleman the King the bodybuilder Kevin Leverone talked about how Coleman trained so hard and always dieted and was so close but could never get to that peak condition seemingly because he was so obsessed. Coleman came to Leverone’s room the night before the Olympia and Leverone told him to relax and gave him a shot of vodka. Coleman never drank alcohol so he really felt the buzz and liked it so Leverone kept giving him shots of vodka. Leverone said the next day Coleman looked better than he ever had and went on to win the Olympia 8 times in a row. Obsessiveness is a killer. (I’m not suggesting alcohol is good for getting rid of the flat look, just that obsessiveness isn’t either ��)

  • Yes 100% agree with you�� I had my dogmatic years of die hard keto and OMAD after having experienced their personal wellness results. However my glycogen levels were getting way too low and knees buckling to weakness point during or after long endurance running and training despite the electrolyte lemon salt water. Nowadays my best OMAD strategy is still majority keto based but with added extra carbs and macros (cheese and cassava lover here). Its all about moderation in many ways, and seeing performance results with training and intermittent fasting. Don’t go too extreme otherwise metabolism will catch up down the line and deliver us a hard blow!��

  • I heard some years ago that exercising on an empty stomach at a constant rate can make you lose muscle mass, but i’m not sure. Would have been good if Rhonda could have touched on this. Also how does exercising on an empty stomach effect fat ect.

  • I personally like working out fasted & breaking my fast with a protein rich meal…Salmon, liver, bison, steak & eggs are my staple foods…I was able to lose over 100 lbs without surgery & build muscle at the age of 44 yrs old…Keto, low carb & Carnivore lifestyle is what’s working for me. Good luck to you ����

  • I lost massive amounts of fat while building muscle in a relatively short time by HIIT training in the morning on only coffe/pre-workout mix/and or BCAAs… followed workout around hour or less with 20grams whey hydrolosate. That’s it. I ate pastries every day like they were going out of style. Cheers-

  • It’s amazing how quickly advertising switched people from the more traditional eggs and bacon, or eggs and ham, or steak & eggs breakfast to sugar and starch for breakfast. At least in some areas, it was not uncommon to have some greens with that breakfast, usually cooked with fat, maybe even sauteed in a tasty fat. Sure, bread, too. It was used to clean the fat the eggs were fried in and any remaining egg yolk from the plate, but bread used to be a minor part of the meal, and was served with lots of butter.

    Or boiled eggs. There was even a thing called and egg cup, to hold the egg and make it easier to eat a soft-boiled egg in the shell.

    Why not recommend a return to that way of eating? If one must have breakfast at all? Time can be an issue, I guess, but it literally takes minutes to boil an egg, or fry one.

  • Love the short clips! I’ve been doing 16 hour fasting, and I train for sprinting. 50m and 100m. But I should take in some protein when I train fasted in the morning but it’s in the middle of my 16 hour fast. In those days should I take in protein after weight/strength training?

  • I made my best gains in the past on a mostly meat diet(beef) with about 60 grams of low GI fruit(berries). Still very much meat based. 

    I’ve been steadily loosing weight on a strictly Carnivore diet for quite a while now. But as I’m about to reach my goal, I think I’m going to add back in a little fruit(40 to 60 grams of carbs a day) and see if I feel stronger and better. I think I already know the answer. Not sure if I’ll put the carbs before or after my workout.

    I’ve had good luck with fasting as well, but I think I’m going add back a bit and see what happens. Probably more like 16/8.

  • protein synthesis does not increase until 4 hours after a workout and it is at its highest, 200 percent, 24 hours after the workout.
    So the one hour myth is just that, a myth.

  • A lot of the studies are flawed and need to be “fixed” but glad you aren’t sitting firmly on one side of the fence or the other. But that is the problem with modern media is once something gets out there it becomes gospel if either good or bad. In my case a lot triathletes are doing is they only do fasted for “long/slow” and they very much managed their guts with a nutritionist over the season. The more I read…the more I come down to “it depends” and “it really DEPENDS” if at pro level. I just encourage everyone to get their gut tested and figure out if they general eating strategy actually makes sense (test…DON’T guess). Some people might rock pure carbs and some people might rock being a meat eater and all of us are somewhere in between.

  • Interesting review of studies assessing short duration studies. However, check out the fueling strategy of the current world record holder for the 100 mile and the 12 hour run. Zach Bitter follows a high fat diet and he is the fastest 100 mile runner on Earth.


  • You are really hitting your stride here Mike. Synthesizing and optimizing several different streams of information and making them simple, approachable,a nd taking the dogma out of it. It is really helpful to have someone with your skill set and educational background who can wander into the research, but turn it into actionable, direct concepts for people. Very rare, and you are one of the best there is at it.

  • Great video as always! I appreciate the “flexible” idea when it comes to health. It is something I have struggled with for years (all or nothing). Regarding the flat muscle thing, could it be related to or tackled in part with adding creatine to increase water in the muscle?

  • I “intermittent” fast, I do train in low-intensity mode fasted sometimes. There are other values people are finding in intermittent fasting dealing with recovery/repair/genetic cleanup and the roles these play in longevity…now that I am an “old man” at 58. I am not training for ultraevents…or events in general other than to grab some koms from other old dudes here in AZ retirement ville. I do train to bring my weight back in line, decrease my potential for heart disease and because I enjoy it and enjoy being outside. And it means I can eat more tasty foods:-)

  • Tried the fasting and training last weekend. No food for 24 hours then a 40 mile ride. Not very hard riding but plenty of hills. Felt like crap at the end of the ride and did not feel well the rest of the day. Also, did not feel like riding the next day. So I would say its a fail. I have no idea if I taught my body to burn fat. My guess is not with one effort.

  • While you’re here, please consider subscribing to my channel and watching some of the guitar and music I play. Thanks for watching, I appreciate you! Good luck on your fitness and personal journeys, I’m with you! Will

  • I Have Delayed Sleepphase Disorder Non-24
    can eating just for 9-hour window help Reset My Sleep Cycle?
    Remember my Circadian rhythm is Non_24 Hour
    it means Every Day my sleep cycle Rotates Forward

  • I don’t ever get hungry until midday so i stopped having breakfast. Helped me lose weight and my top end seemingly hasn’t gone down

  • Great video Dylan. Isn’t there a difference between keto diets and fasting? Keto diets require the body to adapt over a period of time to low carbohydrate conditions, whereas fasting is training in an energy depleted state. They may be undertaken for different scenarios or objectives. Personally I am too hungry in the morning to head out the door for a ride without eating something beforehand.

  • I’ve been doing intermittent fasting for like a month now. I swear everything they are saying is true. My focus is off the roof, I can now focus for an hour at a time. I feel like my muscles got bigger which is crazy because I wasn’t working out as much due to the pandemicI didn’t know it was the diet that led to this feeling or change before watching the video.

    I don’t longer feel hungry at all, I just eat because I want to eat. When I started ofc it wasn’t like this, it took me about three weeks before I started seeing and feeling changes. When I started I couldn’t focus because I would be so hungry, but that changed.

    Anyways I want to try a full 24hr fast, so I’m watching this for motivation. I want to challenge myself.

  • Thanks for the great info! This keto craze is getting on my nerves. I’ve been laughing at fellow cyclists trying or considering it.

  • Mike,perhaps it depends on the individual or the way in which you use the carbs, as you stated. I’ve actually been on a keto style diet for 3+ yrs now. During this time, I’ve done 3 bodybuilding shows and competed in strongman comps while on prep for the show (at 7% bf). Did very well in all (1st places). Performance and physique was on point all times. Still continue this while hitting PB’s in my big lifts during fasted states (300lb dead, 165lbs bench, 235lb squat @116lb bw and 9.5% bf). And, I’m in my 40’s. Something to think about in your search for answers.

  • Due to my time constraints and to keep sleep quality high, I choose to do early morning workout(5AM) and this lead me to do fasted training. Woke up 4:50, quick prepare, 5 to 6 workout, 6:30 wrap-up, 7 breakfast and prepare for commute. I tested some training(on TR) and find out tempo to sweet spot trainings can be done in fasted state. However for some near-vo2max workout, I feared to do them in fasted so eat something prior to those. I haven’t tried to do high intensity sessions in fasted state and this video seems agrees that strategy to eat something for high intensity interval traiing, so will keep going.

    I have one question though. Do you have any food recommendation for high intensity workout early in the morning? I tried espresso/soy bean drink(before workout) and two tablet dextrose(during two interval inter rest. one at a time), and they seem fine with me(trainerroad mary austin -1 workout). I take breakfast after the workout so some quick intake would be great.

  • Let’s everybody keep in mind: racing & training vs all the other kinds of riding; 1 hr vs 3-6 hr vs 12-24+ hr events; general health now vs after; results measured in 6 weeks vs 6 months. It’s not surprising that results vary and credit for those results is scattershot.

  • Watching this video at a so much later date and Joe always says he loves bread and pasta and eats it all the time and in the video he castrates people who like bread and pasta lol

  • Great video Dylan. Yes I have found that after riding fasted on long steady state zone 2 rides my endurance improves but not my “speed” or high intensity. I would never fast on an intense day. Also, carbs are king. Plant based complex carbs have been a game changer for me. Thanks for the awesome videos!

  • Eh, do boys still use the term p***y as an insult post the 90s’? Lol so lame! Joe you should know better, the p****y is more durable and fully self sufficient when compared to a male’s penis. Create a better insult to express your fragile boychild ego without having to talk down about others sexual organ, you loser.

  • insulin is not our enemy, glucose intolerance is, insulin doesnt cause hyperinsulinemia but the glucose resistance does, hence why we get fat, fat is a defensive mechnism against the damage from high glucose. it is not just that you eat to much or get to many caloires but that your fat cells are there to not only store energy but also recycle cholesterol which gets oxidized and damaged to by glycation, the cells dont want the sugar not necessarily due to be overfull (otherwise the overeating is being caused by some other factor) but rather they lack some nutrient or enzyme or some other thing that the cell cannot handle gasoline (sugar). when the fat cells get damaged they increase in number (more hands make the load lighter) not because lyour eating to many caloires per say. another defensive mechnism against the damage of this gasoline. but as time goes by and more damage is done (from dieting, low fat diets, junk carbs etc)the more fat cells you need to survive. when do you stop getting fat from allthis? when you die. so as we age and eat junk or low fat or crappy fats, the more damage we are doing and the more fat cells we need and the more stressed the fat cells are.with me so far? the problem araises for those who cannot get fat. those diabetics or insulin resistance who do not have the thrifty gene to get fat when your body is being destroyed by our crappy diets. this is my thinking anyway. also something about fats, ever see those people who show the body work of someone to show how much fat is sitting i the blood? well fats are benign. they dont harmthe body (except crap oils) so they sit inthe blood to be used as energy and doesnt affect insulin levels. so they dont do any damage, so they are allowed to be in the blood all the time for energy and fats are also used to repair cells and to clean the body out of toxins too. this is my theory anyway. what do you think does this  make sense? I am on lower carb but not aiming for ketosis, but rather to lower the glucose load and allow my body to heal itself so it can be glucose tolerant again (but only healthy carbs not junk).

  • taurine + sodium bicarbonate + fasted training => super fat burning + PGC-1Alpha!!!
    fasted HIIT is fine too. it is not about performance, it is about PGC-1Alpha.

  • Thanks Dylan, a really interesting video, but one thing I was kind of hoping you’d cover is the effect of fasted training on weight loss (perhaps a more indirect pathway to increased performance.) Does fasted training help with weight loss, make it quicker, easier?

  • One of the best ways to do intermittent fasting is to roll one up and smoke it right before you eat. It makes it just that much more tremendous, to quote Joey Diaz.

  • I never eat pre-ride, always waiting until at least 1000 kJ output to begin fueling, unless it’s at a low intensity whereby I push it to 1500 kJ. From then on, I consume carbohydrate at 30-70 g/hr and as either gel/gummy or mix, depending on intensity. I notice that I have better endurance than nearly all my cycling peers. Also, no meat or dairy consumption, but high protein, and carbohydrate level is dependent on energy output for the day. Also note that I’m only 59-60 kg, so 1000 kJ comes at 75 min of more intense riding, or up to 3 hrs to hit 1500 kJ if riding recovery.

  • I would really appreciate a video on having a training plan and the local hammerfest group ride(s). I see a lot of fast riders who seem to do nothing but a steady diet of hard group rides throughout the season. Say 3 a week. On the flip side, most training plans only call for doing structured interval sessions. Is the hammerfest a good way to get in all your hard training days? Or, is there a good way to integrate the hammerfest into a training plan? Personally, I like both interval workouts and a good hammerfest. Would love to hear you insight on this topic I’ve always wrestled with. Thanks

  • Re: the lovely Dr. Rhonda Patrick, many advocates of intermittent fasting are saying coffee actually helps. In any case, I’ve been doing it for 13 months now-with coffee- and have had excellent results.

  • Fasting is speeding up. Animal are nature dominant (gene dominated) where as human has more room to be bit more than nature. Also, birds who fly or bear hibernate and fast do that after / in preparation (natural seasonal demand). Again nature assisted. In general body and inside are inversely related. Higher external activity reduces internal activity & vice versa. Fasting is to focus on internal and external activity is ideal to be conditioned (as per system). But yes, Objective leads….Body type and history of training gained plus Objective keeping condition of person is what is criteria considered. Fasting is using space dimension (body / matter) to manage Time dimension (Mind / Energy).

  • What’s the point? Well I guess A) to loose weight and B) Train your body to use fat more efficiently and preserve those precious glycogen stores for when intensity goes way up during a ride.

  • I just finished off a cup of oatmeal with a banana&almonds..Wieghts and cardio..I was hungry..I am way too lean not too..lots of fish oil thru omeaga 3s

  • It takes days of fasting before your digestion will stop and you go into a “super healing mode.” If you do this, you can’t just start eating again. You risk “refeeding syndrome” which can kill you.

  • I play soccer and am Carnivore/Keto most of the time. I only take in carbs pre-game/training, I found out the hard way that steak and eggs are not a good energy source for soccer, which is a glycolitic sport. I took the entire season last year trying to figure out how many carbs I needed before training sessions and games. Post game/training, I would usually eat steak, eggs and some bacon, with a glass of kombucha for a little carbs. I do this to lessen the inflammation from the training, but should I be taking in carbs to replenish glycogen?? Any opinions are welcome!!!

  • About the flat look… do you think supplementing creatine could help mitigate the muscle water loss and keep a not so flat look, by keeping some level of intramuscular water, even when glycogen is low? I don’t know the mechanism by which creatine holds water in the muscle.

  • I eat 4 5 times a day and I’m always feeling like I didn’t eat enough protein, I wouldn’t be able to lift a dumbbell without eating for 24 hours

  • Using fat as an energy source is the equivalent to using low octane as a fuel source for your car. Sure it will work, but your car’s computer will also “reduce the power” to prevent damage to the engine. Your body’s performance will just decrease to compensate.

  • From meals eaten the day before any type of ride, we are able to store about 3000 calories worth of glycogen in our bodies. Because our bodies will burn mostly fat overnight, then most of those 3000 glycogen calories will be available for burning once you wake up. If you are going out on a training ride and you skip or miss breakfast, you would have enough calories in your body to carry you for several hours, regardless of intensity. So anyone who eats normally the day before a training ride can do that training ride fasted. Will training fasted make you faster? No idea. Maybe ask Romain Bardet.

  • Even if “we” like a keto or lowcarb lifestyle doesn’t mean we have to demonize carbs. If we do so, we wouldn’t be so different from those who demonize fat.
    I like to workout in a fasted state and typically I do a single TRF meal in which I include some healthy carbs and I’m pretty sure I’m still in a keto state (don’t check my kb as I believe lifestyle is something we should enjoy and not be stressed out about).

  • I’ve been targeted keto for about 2 years now. Carbs are great for us glycolitic athletes. I have about 90g carbs most nights after a training day. I do strength and conditioning and BJJ. Pre lifting and BJJ I usually have a glucose tab. I’m also a type 1 diabetic and my A1c is 5.6.

  • I think you need to consider how far into your fast you are. 16 hours, generally, releases growth hormone; 18 hours initiates autophagy. Both incredibly beneficial. I would make way for that instead of eating before a workout if it is prior to those time-frames. If I haven’t worked out yet and I reach these intervals, then I might have my greens drink, c/w other nutrients before working out. And always ‘go with how you feel’.

  • i been doing carnivore diet for about 5 6 weeks now i eat only once a day at around 5pm i work out every morning fasted around 10.30am for about an hr including light weights, i’ll have a bulletproof coffee around 3pm coffee butter and mct oil

  • Great video Mike! I’ve been doing strict keto /If for the last three years and I had great results I got super shredded and my mental clarity was amazing, Im into bodybuilding and currently studying exercise science, I’ve never felt better health wise doing straight keto but honestly my gym performance and strength went a down even tho I Was taking care of electrolytes, sodium and protein intake etc. Looking for any solution in the low carbs blogs l/profesional to overcome that performance was still ok but tired of looking flat, I was really closed minded of putting back the carbs, training 6x a week, honestly ever since I started eating around of 50gs of carbs before training and like 70g afterwards but still fasting for 18 hours the results are amazing in terms of performance and aesthetics,about the carbs, i eat mostly rice bc I felt I was digesting it pretty good, even since I’ve been doing this 4 weeks ago, my performance has been through the roof getting PRs, and I was tired of looking flat even tho I’m on single digit body fat, my physique has improved a lot muscles look crazy, I got really shredded doing strict keto so when I introduced back the carbs the change was really impressive, but I Still fast for 18 /20 hours and my body I Believe is so fat adapted i still able to wake up in ketosis, I check my ketones levels in the morning noon I still be in mild ketosis! Just wanted to share my experience as I was someone really strict in my approach of carbs, and maybe someone could benefit from just be open minded and trying it

  • I’ve been waking up to run at 4-4:30am for a number of years (since 2010) and the hardest thing to do has been to wake up in time to eat before I run. This means that I’ve done the vast majority of my runs fasted long before this became the recent fad. This means I’ve done almost all my interval and tempo runs fasted as well.
    Because of this, I’ve been able to easily complete half marathons without taking a single gel without bonking at the end, and even running negative splits. However, it would likely also explain why I haven’t seen some of the improvements I’ve hoped for in my overall speed with my PR coming right at 2 hours.
    In the past two years as I’ve gotten into triathlon and done a lot more cycling, I’ve been hearing more and more about doing hard workouts after eating and doing my lower intensity recovery and/or endurance workouts fasted, and then also adding in nutritional training. I can definitely tell a difference in the effort I can put in to my higher intensity workouts. I’m very happy to see this video showing the science behind the theory. Thank you for all your great videos!

  • Hi Dylan! Very nice video as usual! Let me share my experience. I train fat oxidation to cut my in-race fueling (I do iron distances) to void GI problems and as weight management. You can”t eat 70-90 g of carbs (maybe someone can but not me) every hour cause you simple will be too busy consuming all that gels and bars:) Cutting all carbs after 18:00 the day before and to have recovery/LI training (running or cycling but not for swimming) in the morning works great for me. If I have HI training in the morning (not very often more in the evening) the picture is different. I get up 30 min earlier and eat bananas or some shakes with carbs. Otherwise HI workout will move to zone 3 automatically. Thanks!

  • This is not a good video it’s a great video. I embrace everything about Dr. Zinn’s approach and philosophy. I just bought the book. Practical, reasonable, and sustainable. Even if you don’t buy the biochemistry, an LCHF diet is a great platform with which to break a carb addict like myself off of the nasty habit of popping carbs WHEN I’M NOT REALLY HUNGRY. With a relatively (calories still matter….) free pass on fat and protein, my mindset isn’t not denial, its on form. Ultimately, the key to long term life style change is only eating when hungry. Therefore, focusing on the highest satiation/calorie, is the opening we need for long term adaptation to a healthy lifestyle.

  • This is a different generation if you fast 16 hours N Train weightlifting powerlifting your performance will go down simple as that our ancestors just threw a f**** Arrow and kill their prey there’s nothing intense

  • Hi, since I train early in the morning I can’t eat much and then wait 3 hours to digest. Is there any good advice for that? Loading carbs evening day before? Thanks!

  • I’m excited to start alternate day fasting. I’m going to approach it as a simple approach. whole healthy foods on my eating days, and keeping my low intensity workouts to fasted days. then if I’m getting ready for a hard ride or a race, ill just fuel as normal. but really the main benefit for me is just going to be losing weight, in addition to the insulin sensitivity and preservation of muscle mass.

  • If you’re fat adapted, the flat look is mostly due to dehydration (low salt and water). Most people don’t need ANY carbs because you will NEVER train so much that you deplete glycogen to such extent, since ketones and adequate protein will spare glycogen during training.

  • hmm
    I think endurance runners are doing damage. She says we KNOW they are getting a health benefit.
    And I also think resistance training is beneficial to health.

  • Great info and thank you for sharing.
    I’d really appreciate your thoughts and a possible vid on muscle cramps and muscle tears what’s the difference and how to recover from each?

  • For the past 2 months ive weight trained in the AM and dont eat until 1PM. Gained about 12 lbs of muscle. BMI is 22. Age 61. Male. Feel great.

  • I always ride fasted not a good idea but if I put efforts in I get stitch if I’ve eaten.
    For some reason I train on trainerroad I do really good but when I go on club rides I do rubbish. I’m doing something obviously wrong. ��

  • Dr. I ( 40 years, Asian men )started with 102 kg and now 91 kg after 3 month nearly with following steps.
    1. 16:8 fasting
    2. Low carb
    3. Walking 1 hour every morning

    Even 11 kg low it’s not appearing so advice me please tnx

  • Stupid question, so does water count then? Cause obviously your body processes everything but because that’s what the body does but because water does(isn’t supposed to) have anything in it,I would think it runs through the body and starts the digestion process does it counter act the process like they just said coffee does

  • Hey Mike, just to put it out there. The athlete Colin Jackson the former 110m hurdles world record holder and still the 60m world record holder was on a high protein very low carb diet. I saw him in a documentary many years ago where he swapped diets with a vegetarian female athlete for a month to see what would happen. She improved her best times whilst he became slower.

  • On nuts and seeds It seems that nuts and seeds can be a useful part of a keto or low carb diet. Yet overconsumption of nuts and seeds can be a problem. They contain anit-nutrients and other substances that we should consider before eating them in quantity. From the Ancestral Health channel on YouTube: ‘The Risks and Benefits of Eating Plants’ by Dr. Georgia Ede https://www.youtube.com/watch?v=YdRBFiBWQZQ

    Nuts and seeds should probably not be gobbled down like boxed cereals, or a bag of Doritos. That said, it seems that the habit of mindlessly ingesting large amounts of food does gradually diminish as one becomes adapted to a low carb or keto diet. Many people have found that the switch to higher quality, low carb, less processed, and more nutrient dense foods does naturally, effortlessly lead to eating less.

    Eating less but higher quality food can offset the higher cost of the better quality foods that are low in carbs and ketogenic. Some have even seen their food costs drop as they become adapted to burning fat instead of sugar and starch.

  • I just watched this woman on breakfast. She actually has No idea what she is talking about when it comes to meat. Im amazed shes still in business.

  • finally a voice of reason. I do olympic weightlifting and occasionally kettlebell sport. My training with both tanked by going 100% carnivore with practically zero carbs. I felt like a fail. People told me to give it time. but I’m not a weekend warrior athlete nor a person who just does exercise for fitness. I compete. I can’t wait 6 to 12 months for people to tell me to get adapted. i found implementing carbs prior to my training helped so much. But I was told I was not a true ketoer. not a true carnivore, even if 99% of the time I was fasted, I was carnivore but it was only for preworkout that I ingested carbs. It got to the point, I lost my way and went down the rabbit hole of perfection, eventually training while not fueled properly, getting weaker and smaller. And smaller, not in a good way. I was so afraid of carbs and being out of ketosis, not being a “true carnivore” and getting fat from carbs, not only did my performance suffer, my past eating disorder reared its ugly head. I now have reimplemented carbs back prior to my hardest trainign sessions, and sticking with it, no matter what the detractors say. It’s me on the platform doing barbell snatches and clean and jerks, not them.

  • 2018 The Diabetes Code

    2017 Dr Berg’s New Body Type Guide

    2014 The Big Fat Surprise

    2010 Food and Western Disease Health and Nutrition from an Evolutionary Perspective

    2007 Healthy Aging a Lifelong Guide to Your Well-Being

    2006 Real Food What to Eat and Why

    2005 We Want to Live

    2000 Eating Well for Optimum Health The Essential Guide

    2002 The Recipe for Living without Disease

    1939 Nutrition and PHysical Degeneration

  • also all oats barley rice bread high carbohydrates will always keep you out of ketosis raising insullin levels 3times higher stupid advice see butter bob briggs dr joel wallach on you tube to find out what foods to eat to lower insullin and all blood lab tests god wants you to unlearn theese mistakes before you injure prople

  • If you speak English and in an English speaking society, pronounce Angel like you normally would. You wouldn’t pronounce David, Daveed.

  • From reading the comments I would say it depends on your goals mostly. If you are shooting for weight loss then fasted exercise would be the way to go. I’ve lost over 30 lbs(in 6 months) using 16:8 intermittent fasting and doing fasted cardio between morning and noon. I’ve maintained all my muscle mass and probably added some muscle now that i’ve sprinkled in some resistance training. I refuel with protein from eggs and meat afterwards. I’m also doing it for Autophagy and those deeper benefits. Otherwise if you are looking at this soley from a muscle building perspective then I guess no need to be overly critical about when you up on protein. I would just listen to your body and ease into whatever you are trying to take on. I can run through cardio and basic resistance training without hitting a wall now that body is use to it. I guess it is like she is saying your mitochondria become better adapted to using fat as a primary fuel source.

  • I would argue that most of us meaning 99.9% are nowhere near the stress and demands competing elite athletes put their mind and bodies on.
    And like 90% just being enthusiastically “active” in a broad sense.
    But advertisement and marketing kinda normalzises the unfathomable mindset and exponentially higher body demands those 0.1% need on us mere mortals.

    So what are your goals?
    If you need an excuse for eating more carbs, go ahead.
    But I strongly doubt just by scaling that it has any measurable effect on the “performance” you are delivering on a given day.

  • Great point about not being scared to add more carbs when warranted! In cases where you are doing some intense high intensity training! I’ve done that and have seen great benefits and it won’t ruin your ketogenic lifestyle!

  • No one talks about the best part of intermittent fasting, LESS COOKING.
    I cook and eat one meal a day in a 2 hour period and it makes life so much easier.

  • No!!! I’m over 55 with high blood 205 to 220 and AC1 of 8.2 never took medformin PSA was 16.4 weighing 208 lbs wth belly fat that’s the culprit the belly fat did fasting praying 3 days in a row no food just water raw carrot juice and celery juice along with liquid vitamin (Mary Ruth’s) 5000mcg of-vitamin D and Fish oil sleep 8 hrs and did cardio along with weight Training no heavy weights
    After fasting/praying 3days I started to intermittent fasting along w/ praying about 1wk 5 days got check-up. Afterwards My weight was 192 my AC1 is 6.9 no medformin avg blood glucose 95 to 124 during day PSA 11 no cancer all my blood work minerals kidneys thyroid cholesterol heart rate good ect.. All Remarkable all good except PSA and blood pressure need to get it normal feel good will get better always had high blood pressure that medicine is not working lisinopril (30mg )got off of it 18 mos ago just eating healthy organics drinking lots of water 80-90oz juicing my goal 170-175 weight normal PSA 3 to 4 continue to eat clean will get this done by March 1st

  • Best approach I’ve had is, carnivore with carb back loading on intense high volume phases,
    The flat look maybe add a little fruit every few days and salt,
    or eat more protein

  • There are studies on fat adapted athletes and they may have superior longer interval aerobic training. The 60 minute limit is in carbohydrates adapted athletes.

  • The home of bro science. Lol
    If you fast you don’t start burning fat, your body will use the glucose in your muscles until you’re depleted

  • I am 70 yrs in about 1 month have recently been introduced to the LCHF concept by my doctor, I am doing as much research as I can find, I have RA, recently have had a total knee replacement and have a goal of loosing perhaps 15-20 kgs.

  • I train everyday when fasted no problem. What is the issue here? World class that’s probably different, but it does not apply.

  • I love doing intermittent fasting and 72 hours fasting, the problem that I am facing is constipation. One or two days… I worked out regularly…but I don’t like this effect, please advice. I drink water with hymalayan salt and I fill in a good mood. But constipation is becoming serious.

  • I’m a marathon runner and have seen great benefits from the keto diet especially in recovery. Feb 9th I will be running my 4th marathon this year where I am looking to PR. Recently, I have been focusing less on whether I’m in ketosis (I dont need to test my ketones to know I’m a fat burner running) and trying to incorporate the proper amount of carbs pre and during the race to maximize speed without bonking. Pre-race meals I have played with and have had success with so far is: 1 large avocado, 1 banana, cover in MCT oil and olive oil, 1 butter coffee. Today I did a 15 mile run and tried the following: 5 scrambled eggs with cheese, 1/4 cooked sweet potato, mct coffee. If anyone else has advice on marathon pre-race meals let me know. Thanks Mike from all the knowledge bombs! I cant tell you how many miles Ive put away with your interview and talks in my earbuds.

  • Hey, how would you periodise your training for the first 2-4 weeks after coming back from lay off period? Just bunch of z2 work with once or twice a week interval blocks? If yes, then what intensity/duration?

  • These clips are gold. Seriously, Dr. Patrick can provide “best science guidance” better than any other expert I listen to, and one reason is that she’s able to examine a specific question (such as the one discussed here) from multiple perspectives using solid, applicable research results. Very much appreciated.

  • This video is lacking all kinds of facts. Hormones, amino acid breakdown, and you barely said anything about metabolic rate.. down vote. IF increase HGH for example. Also taking glutamine prior to HIIT aids in recovery. Eating before exercise is not the way to go and for all the people out there that take WHEY, throw it in the garbage. Dr. Berg is way more informative and qualified for a question like this.

  • I love this mike. I used to be very dogmatic when I started keto 5yrs ago. I started implementing your stuff last year. It opens up so many possibilities. I’m hyper active so taking carbs while working out or before is a must for me now.

  • Here’s what I know from my own personal experience of cycling while fat-adapted eating a strict Keto diet: I recently rode a fatbike on a loop of what is known as the Cabot Trail in Cape Breton, NS Canada. 300km over three days with 4100 meters of climbing. I did all three days riding FASTED. I ate 1 meal a day each day at supper for a total of about 1000 calories each of the two nights on the road. No bonking. To be fair I wasnt racing but that said as long as I stay below anaerobic level (for me 180-190 bpm) i have endless energy. Slam low carb all you want but i was the only one of 28 in the group who wasn’t loading up on food… just to make it to the next snack stop. Lol

  • What are your thoughts on 3 training sessions in a 24 hour period?
    For example, 1 hr on Friday morning, say 6a to 7a, another session mid afternoon like 2-4pm, then Saturday morning another 60 to 90 minutes from 630 to 8 or similar?

    My thoughts are Friday morning maybe some intervals, then mostly zone 2 work in the afternoon with a bit of zone 3. Then more zone 2 on sat morning.

  • The echo in the audio is really unpleasant and does not contribute to an atmosphere of competence around this whole topic.
    Speakers and presenters: you have to be concerned about the technical quality of your presentation because lordie knows, the technicians paid to look after you really don’t give a shit.

  • I am 60 and have minimal body fat.I lift weights and do rowing after my wieghts..I would lose hard won gains if not for eating oatmeal,banana a hour before the gym..TRT helps burn the unwanted fat

  • 8 pm noon fasting doesn’t sound so bad I think I’m going to try it out. The only trouble is I love my morning cup of coffee and it has honey and almond milk hmm

  • I’m sure there is merit to IF and exercising faster when it is eased into correctly. As a personal trainer though I have had WAY too many deconditioned people try it on their own without telling me and then completely fail at their workouts, wasting my time and their money. Some of this seems to be because people are trying to force results too fast. Fitness is a lifestyle, not a two month transformation.

  • If you train to failure, having carbs before training can make you do more reps vs fasted but I think that reaching failure is the most important for muscle gain not the number of reps. Unless you have studies which show otherwise.

  • Creatine supplementation was what I thought of initially. I’ve also seen firsthand that I can stay in ketosis post workout (High intensity) with a 50 gram carb intake. I literally ate a piece of cheesecake (Not the best choice obviously), had a huge keto dinner (bed of spring mix, 8 ounces of venison cooked in a generous amount of coconut oil, an avocado, handful of cherry tomatoes, shredded Parmesan, and sour cream based ranch dressing), measured my BHB and glucose an hour or two afterward, and was at 2 mmol and 87mg/dL. We know exercise upregulates AMP kinase which helps dispose of glucose in the muscles through glut 4 activation independent of insulin. Looking forward to MHS 2020 in a week!

  • she is using margirine wrong oil also you need the fat from chicken for high fat to reduce insullin levels she needs to go to dr joel wallach videos on you tube and learn some of the mistakes that will kill her clients and you, also dr glidden,butter bob briggs videos

  • Minimum daily requirements are set up for standard American diet….of course processing is entirely different when a body is in ketosis….sodium intake comes to mind…..

  • Watch the full episode:

    FoundMyFitness episode page:

    More clips from this guest:

  • Hey mike, aren’t we just talking about “targeted” or “cyclical “ keto. I’ve been doing this for a little and notice a difference in powerlifting.

  • Our body’s are not the same then as a true warriors form the pass they must have had ate mostly a meat base die as well.This carnivore way of eating must might effect us for the good the longer your on this type of eating style. My son is 3 and he gets wired up after a heavy meat base diet. We’ve been eating 3 times a day and every day for long as we’ve lived. Our system is geared to burning sugar and our minds also have grown to burning sugar. Switching it up mid life and thinking you’ll be in perfect health is crazy. I eat more meat in one day then I would in a two week time frame. It might take many years eating only fat and cycle protein to get the body and its DNA in line with the right way of eating. I know I might not have explosive power on keto but I do recover many times quicker after a long day of hard work. I also sleep better. If I do a run and get kinda tired I rest for only a few minutes and my energy level goes right back up and I get a big boost. It’s all about cycling. Needing a extra sugar to burn for quick energy to get your workout done is proof that person is not fat adapted at all. A young man in his low 20’s might have a shot getting his health fully back cause of his age. Being older just might mean that you need to take a chill pill and train longer and more often then a quick surge of a workout. In the woods you would only get a surge of energy when a animal was chasing your ass in the woods. Hormones plays a big part here.

  • Bro, your videos are crazy! I found this channel 1 month ago and I think I’ve learned more here than in 3 years on the bike. You’re all about facts and I appreciate that a lot. Also back cap Dylan is kind of cool

  • A good talk, but I found Dr. Stephen Phinney’s ‘Acheiving and Maintaining Nutritional Ketosis’ more informative. Also talks by Dr. Tim Noakes, among others.

  • Thanks, Dylan. Lots of great info. Question: The studies (from 2010 and 2011) that you cite at the beginning of this video that tested high-fat dieters vs. high-carb dieters used high-fat test subjects who had been on a high-fat diet for only 6 days before testing. But from what I understand from my keto friends, fat adaptation takes anywhere from 30 to 90 days to kick in. Are you aware of any updated studies where the high-fat test subjects have been on high fat diets for at least 90 days before the testing? This seems to be the number one objection I hear about those earlier studies. In doing my own research I did find plenty of studies and research backing the idea that fat adaptation does take that long.

  • Oh I appreciate all the fabulous content you are sharing! I am learning so much from you all and am very grateful! This is perfect timing as I went for a long bike ride after a 44 hour fast and was quite tired after. I was curious how long to wait after fasting to exercise, even if a short fast as just two days. Thank you

  • Hi Dylan, i read training fasted during low intensity rides in fact increases lactate threshold. It forces the body to produce energy more aerobically than anaerobically and since glycolysis is what produces lactate during anaerobic activity, less lactate for a given power output the higher the lactate threshold? What are your thoughts? thanks and great vid!

  • A standard diet that actual real people eat doesn’t look anything like that presented.
    What I perceive as a standard diet in practice is for example:

    * Breakfast: 2-3 slices of white bread, butter, ham/cheese. A bowl of cornflakes cereals with milk.
    * Lunch: A mountain of macaroni, 12 meatballs, Ketchup.
    * Dinner: A mountain of rice, half a plate of chili con carne.
    * Snacks: Cinamon bun, Donut, Fizzy drinks.

    This is hardly anything but carbohydrates and very nutrient poor.