In this episode, I’m breaking down one of the most persistent myths in fitness: that fasted cardio is the best way to burn fat. I walk through what fasted cardio actually does in your body, what the research says (including a key study done specifically on women!), why fasted training can be particularly problematic for women's hormones and muscle mass, and what I’d recommend instead if your goal is body recomposition. If you've ever skipped breakfast to "maximize fat burn," this one's for you.
If you’ve ever woken up, skipped breakfast, and gone straight into a workout because someone on the internet told you it would burn more fat, this episode is for you. Fasted cardio is one of those fitness trends that sounds like it makes sense. Your glycogen is low from sleeping all night, so your body should go straight to fat stores for fuel, right?
Well… sort of. Your body does burn more fat during a fasted workout. That part is true. But what happens over the course of the full day—and what happens to your hormones, your muscle mass, and your metabolism when you do this consistently—is a very different story. Especially for women.
In this episode, I’m getting into:
The landmark study on fasted vs. fed cardio that was done specifically on women (and what they found)
Why your body compensates for that extra fat burn, and what that means for your results
What Dr. Stacy Sims says about why women respond to fasted training so differently than men
The cortisol connection and why fasted cardio can actually work against your body composition goals
What I did differently after my second baby that led to gaining 9 pounds of muscle and losing 7% body fat
What I’d recommend, instead, if your goal is body recomposition
Why pre-workout fuel is ultimately a personal preference (and how to figure out what works for you)
I used to be the fasted cardio queen. I did it for years after my first son (see photo above!) and my body didn’t change. What I do now is the opposite—and the results speak for themselves. I’m sharing all of it in today’s episode. 🎧
If this episode resonated with you and you want the full step-by-step framework—the nutrition, the training, progressive overload, all of it—check out The Strong(er) Body Blueprint.
It’s a 56-page guide built on years of coaching women and my own postpartum body recomposition experience. Designed for women with their hands full and zero interest in obsessive tracking. Get your copy here!
