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0 (1s): Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. All right. Welcome to the get lean eat clean podcast. My name is Brian Grant, and I hope you had a great weekend. Happy Tuesday. If you're listening to this on Tuesday, hopefully you listened to my Friday interview with doc parsley. 0 (42s): We talked all about optimizing sleep and his, his experience with the Navy seals. I think you'll really enjoy that interview if you haven't listened to it. So today I'm going to touch on working out in a fasted state and should you do it? Who should do it? What are the benefits? And, you know, personally in, in my life, I've, I, I didn't use to work out in a fastest state. I used to work out later in the day around probably five o'clock. And so I had a small meal midway through the day, and then I would work out later on, but I have just found recently that not bad recently, actually probably a few years now. I w I, I tend to work out in a fastest state. 0 (1m 22s): I enjoy it. I enjoy that feeling of having nothing in my stomach. I'll do a little baby, a pre-workout drink. That'll have a little bit of caffeine in it, you know, sort of a clean drink, nothing too crazy. And then I'll get into my workout and then usually break my fast, typically about an hour after the workout. Now, why would someone want to work out in a fasted state? Well, fast that exercise mobilizes, stored energy, such as glycogen and fatty acids, as well as ketones for use with the workout during the workout. Now, you know, demanding that the body use stored energy instead of ingested calories can promote insulin sensitivity and regulate fat and ketone Berg. 0 (2m 5s): So just to repeat that, instead of using your stored energy, that's from the, let's say the calories that you ate before the workout, your body can get into its own stores and use that for energy and sort of upregulate fat and ketone burning. Now, this might take some time to get to this point. I will say for most people, I would be having a, sort of a low insulin eating pattern for about three weeks before you start doing fasted workouts. Because a lot of times, if you, if you've never done any type of fasting, and then you start working out with nothing, you know, with nothing in your system, you might sort of bonk you're used to running on glycogen, and you might just sort of lose all type of energy and not really enjoy the process. 0 (2m 47s): So before you even think about getting into a fastest state for exercise, I would probably go at least three weeks of eating, you know, perhaps a lower carb, lower insulin producing state for that period. And you know, a lot of times this is, this is, you know, again, this is just a tool. This doesn't have to be used every time, and you can sort of find what works for you, but, you know, there there's that conventional wisdom that you should urgently refuel after exercise and you, and, and you know, you're not going to create any type of recovery. You're going to hinder muscle repair. We've, we've learned that that metabolic window, that, that window that you have after you work out, I meant to say, anabolic window growth window is actually probably about two days. 0 (3m 34s): So you don't have to chug a protein shake right after your workout. And essentially a lot of fat and keto adapted athletes, which there's a lot of them. I actually had an interview with Robert Sykes, definitely check him out. His keto bars, actually, I'm sorry, they're keto bricks. And we talked all about that in our interview, Dr. Rob, Robert Sykes. So check that out, but you know, a fat and keto adapted athlete will experience a diminished need for glucose during exercise because, and, and also an hours after exercise, just because you're used to getting into your stores of energy and use that for an, excuse me, your stores of body fat and use that for energy, you know, refueling with carbs immediately after exercise will indeed replenish glycogen stores as conventional wisdom always talks about, right. 0 (4m 31s): And people think they need to do this, but once you become keto and fat adapted, you don't necessarily have to replenish your glycogen stores right away, because when you're refueling, you're releasing insulin and you sort of removing the adaptive hormones and fatty acids from the bloodstream that may and may shut off Quito, ketone burn. So refueling after exercise, you know, not, I'm not saying that you shouldn't, especially if you're trying to really grow, but those that are keto adapted and fat adapted don't necessarily need to do it right away. And if you're really looking to lose some excess body fat, this may really help if you work out in a fastest state and then continue facet for, you know, a few hours after that. 0 (5m 20s): So it sort of depends on your goals, right? If you're looking for maximum growth. Yeah. I would say you want to replenish glycogen stores have a carb dependent meal after the workout, but if you're listening to maybe ex lose some excess body fat and you know, you've done some, you know, you've done some low insulin eating for a while now, I would definitely give it a try. Maybe, maybe you've plateaued at a certain point fast, the workouts are great in mobilizing fat stores. So definitely give that a try, especially if you've sort of hit this plateau, which a lot, you know, most, a lot of people get to the point where they just can't burn any more body fat, perhaps faster workouts is something you want to try. 0 (6m 4s): Like I mentioned before, you definitely want to get into, you know, a low insulin state for, let's say three weeks, like I mentioned. And when you pair fasting with intense exercise, once you get used to that, you know, then you can pretty much do it every time if you want. I mean, I would say most of my workouts are done in a facet state and bear in mind, this is just one tool that someone might use to deplete one muscle muscle glycogen, and sort of enhance fat burning. But it doesn't necessarily mean that all exercise has to be done in this state, especially if you're going for a long, long period of time, but there's a lot of limited. There's a lot of keto adapted athletes and they rely on and they love these fasted workouts. 0 (6m 50s): So again, use this as a tool and sort of do some, some self-experimentation on yourself because you might actually find this to be even more beneficial than working out with some food. And yeah. And so let me know if this is something you want to try, or if you have any questions regarding this, because the conventional wisdom, like I mentioned of, you know, needing to have this high carb high insulin producing diet for energy before workout is not necessarily the truth, especially if you get into a fat adapted state. So give that a try. Let me know if you have any questions. 0 (7m 30s): My answer for you is there's not necessarily one right answer, right? It sort of depends on your goals, how much growth you want as far as muscle growth, I've still been able to build muscle over the last gosh, three years of doing this, working out in a fastest state, eating two meals a day. I take DEXA scans every six months and I'm putting on muscle. So it it's possible. People think that you can't, that you, you know, you can't put on muscle. If you're always sort of in a facet state when you're exercising, I think that's false. So give it a try. Let me know how it works for you. And let me know if you have any questions, you can email firstname.lastname@example.org and yeah. 0 (8m 13s): Look forward to talking to you on Friday with my next interview. Thanks so much. Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show email@example.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. Who's looking to get their body back to what it once was. Thanks again, and have a great day.
This week I discussed why you should try working out in a fasted state and the benefits around it. Fasted exercise mobilizes stored energy, such as glycogen and fatty acids, as well as ketones, for use during the workout. Demanding that the body use stored energy instead of ingested calories can promote insulin sensitivity and upregulate fat and ketone burning. Bear in mind that fasted exercise is one tool that someone might use to deplete muscle glycogen and enhance fat burning, but that doesn’t mean that all exercise sessions need be conducted in a fasted state in order to be effective. I recommend easing your way into it and eating in a low insulin state for at least 3 weeks before you try fasted workouts. Let me know if you have any questions!