A while back, one of our clients was getting ready for her daughter's wedding and wanted to kick up her results a little. So she asked us about doing “fasted cardio.” Technically, fasted cardio means working out before breakfast when your body's quick-fuel stores are low, so it taps into stored fat instead. Sounds great, right? But it's not that simple. Here’s what you need to know: If you’re already stressed or your hormones are in flux (especially through perimenopause and beyond), your cortisol levels can be higher than they used to be. Cortisol is your body's main stress hormone, and it's naturally higher in the morning. Exercising on an empty stomach can push it even higher, which can slow recovery, increase inflammation, and make it harder to maintain muscle… It can also affect your blood sugar, leaving you feeling drained. For some people, a fasted walk feels fine. But for most (especially if you're lifting or doing intense workouts!), fueling first gives your body what it needs to perform and recover. You may have heard that some studies suggest fasted cardio can increase fat burning by up to 30% during the workout itself. But if you eat before your workout, you're usually able to push harder, lift heavier, or go longer—and that often means you burn more total calories overall. Here's what usually works better: ✅ If you love a little morning walk before breakfast, try it out… just keep your heavier workouts for later. ✅Eat something light with protein and carbs before strength training. A small smoothie, Greek yogurt with berries, or half a banana with peanut butter. ✅ Pay attention to how you feel afterward. Lightheaded, shaky, or overly tired? That's your body asking for fuel. So no, fasted cardio isn't a magic fat burner. It's a tool, but not one that works for everyone! Make it an amazing day, Method3 Fitness is conveniently located in San Jose. Our team of personal fitness trainers serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities. If you found this blog useful, be sure to let us know and SHARE it on your favorite channel!
The Method3 Fitness Team