Logged in to comment and glad someone else got there before me. What about women!? As someone who has sunk £500++ into Zoe and in the phase post my results, am I to believe that as with most medical diagnosis it’s biased towards men and does not take into consideration the biological differences? This gap should be explicitly acknowledged regardless of the reason

What about a study on women, as we generally have different reactions and most of medical testing is done on men and can't necessarily be generalise to us

Why are the studies only done on men??

Excellent podcast please do the same trial with women

Yes understanding about women would be good. At different parts of the life cycle would be excellent. To be honest it’s a little disappointing that the studies followed the cliche of starting with middle aged men

@saoirseconnordesai646

5 ай бұрын

This is a general problem with a lot of research on humans and animals sadly

The takeaway for me is exercise first thing when you get up, then a little exercise after each meal to get the best of both worlds.😊

@fibber2u

10 ай бұрын

I agree. I think though the real problem is about sedentary jobs. If your breaks are taken to rest from intensive activity you should get the best of both worlds if you start eating at first break. When I became morbidly obese it was because I took up reading again after years of not doing it. The reason is because up till then I always went for brisk walks in my breaks and suddenly I used the time to read and wound up eating more at the same time and yes I took breakfast. Exercise and diet eventually sorted me out but only after I became ill enough to get motivated.

@MostAlpha

8 ай бұрын

Zone 2 as soon as you wake up.

@CaroAbebe

3 ай бұрын

For men, it certainly seems to be.

Would be interesting to test this for women at different stages of life ( I am menopausal) and would love to know what intensity and duration is needed for optimal result !?🙏🏻

@CharlotteDesorgher

10 ай бұрын

Nazeen, the study wasn't even done on women of any age!! It was solely men!! I'm so angry. I'm also a post menopausal woman and I'm sick of these studies on exercise that only study men! I really would have expected better of Zoe.

@rseanvolrath8505

10 ай бұрын

A careful listen will reveal that Xavier wants to do a study featuring women, so why not contact him & volunteer. I agree that there has been a history of what might be called ‘medical misogyny’ over the history of medical science, because of physiological differences between the male & female bodies & metabolism, a separate study would be needed in order to realise its’ full potential.@@CharlotteDesorgher

@garyweir8587

10 ай бұрын

Looks like attitudes really need to change even in the science community. Stating the study was done on men and not on females just sums it up. Men are never male but women are always female in conversations.

@GillStorey-kq9zn

10 ай бұрын

With you on this one. Maybe we should be contacting Davina McCall to get things rolling.

@claremelton9914

10 ай бұрын

There is a study that this doesn't necessarily apply to women, especially those who are peri- and post menopausal. It's really important to do some more reading on this. I train 6 days a week and eat before my low intensity workouts (longer runs) but fast before my high intensity and strength sessions. I find I perform best with this pattern but also hope I'm getting the benefits described by Javier. Would love one of the @zoe team to do a bit more work on this though!

This study was performed on men and not women. This is helpful for men but not necessarily for women. There is a study performed by University of Surrey in 2016 to suggest that women burned 22% more fat if they exercised after eating a meal. As women represent 50% of the population, please please do not neglect this half of the population in your study.

@yogie15

10 ай бұрын

Couldn't agree more

@yogie15

10 ай бұрын

Couldn't agree more

Can I echo what others have said. The research involved 30 men. Which Prof Gonzalez pointed out a couple of times. Despite this the presenter kept referring to people. Im a 67 year old woman. Im not even hormonally like a pre menopausal woman, so Im really not sure if this research applies to me. Too often medical/scientific research has been done on men with the assumption this applies equally to women. Can Zoe not use the term people when it means men. What is the advice for women?

@adrifheery

10 ай бұрын

Dr Stacy Sims is a specialist in women's physiology and exercise. I'd love it if they could interview her.

As a 60 plus woman I have been pleasantly surprised to see that doing fasted cardio exercise in the morning is a reliable way to lower my fasting blood sugar the NEXT day.

Why was this study only conducted on men - not a group of men and women at the same time!!

Looking forward to female research, esp women in different hormone stages of life (from puberty to post menopause)

Fascinating! I switched my exercise tro early morning; daily outdoor cycling 0530 - 0630, gym (3 times a week) 0700 - 0800, followed by breakfast. Gained muscle, shed fat and feel so much better.

I love ZOE content and get a ton of value out of your stuff but I have some serious issues with what's (or rather what isn't) being discussed here. Number 1 that people are exercising to lose weight when the majority of every commercial gym I've ever been in is people trying to gain weight or trying to reach an athletic goal. Both of which are almost certainly benefited by eating carbs before gym, as pretty much any PT or sports scientist worth their salt will tell you. And Number 2 that exercise lowers blood glucose intraworkout when it very much depends- I have the luxury of being type 1 diabetic and being able to see what happens when I vary insulin on board, carbs before a workout and other variables and seeing what happens. I've also been olympic weightlifting and powerlifting for close to 6 years and even at 40% of my 1RM I'm almost certainly going to see an increase in blood glucose unless adjusted with insulin, even and including when I haven't eaten carbs for 16+ hours. While things are slightly different for non diabetics you ARE still going to see a bump in blood glucose followed by reduced insulin resistance for the next 12-48 hours as you glanced over for the extreme majority of anaerobic exercise or high intensity aerobic exercise. As you also skipped over in the last minute of the video, glycogen is a huge factor here. I think you're dramatically ignoring the reason most people are in the gym and instead using the effects of activity vs inactivity on postpandrial blood glucose as an explanation for why eating before you train is somehow a bad thing or at the very least you're dangerously reducing the variables involved. tl;dr under specific circumstances (you're doing mostly light to medium aerobic exercise like swimming, jogging or cycling, you're not eating low carb and you're not trying to gain or maintain weight and you're primarily concerned with blood glucose) this might be a useful take but otherwise it's very probably going to detract from your training and you should probably be eating carbs before, and carbs and protein after you work out relevant to your needs and goals.

Hello!! Women exercise too . Please try to be inclusive

finally!! a new zoe episode ❤❤i love this podcast so much🥺thank you for providing such valuable and informational content

@CharlotteDesorgher

10 ай бұрын

Chloe, I love the podcast too and I'm a member of Zoe, but you do know that the content only referred to men don't you? It was a study done solely on men and excluded women.

Thanks SO MUCH for your knowledge and time for Us 😊!

Interesting but I would have loved to have more detail. Did the study feature a cardio or strength workout? What zone / intensity? When referring to most people having enough fuel for a fasted workout from the previous day, what sort of diet were those people following? Also, it would be so much better to see episodes like this drawing on multiple studies that support the same conclusions rather than a single study. Interesting but not really enough to go on.

@panyan1960

10 ай бұрын

It's impossible to give all that detail in such a short time. Anyone who is interested can do a search to find the studies. They most likely will involve athletes rather than the general public. These podcasts give us an insight into such studies and the main points extrapolated to provide general information which may or may not be helpful.

Many thanks. This was very useful. I have found that if I eat breakfast before going to Pilates at 9.30am I tend to feel nauseous after about 20 mins into the session whereas if i wait to eat afterwards, I feel much better throughout.

@endgamefond

10 ай бұрын

Same. Feeling like car sick after exercise and somehow energy is so depleted. So i wait around two hours after ingested a meal. But if I have a small fruit I will wait around 30 minutes

@pilatesyogataichifit

9 ай бұрын

Definitely! (from a Pilates instructor of 20 years)

My understanding is that it is the opposite for women. Does age make a difference?

I feel so much better cycling fasted, than if I've eaten beforehand. I feel like my energy isn't being diverted to my digestion. Thanks, this was very interesting.

@christine460

10 ай бұрын

The tennis player jockavich says he doesn't eat solid food before exercising for the very reason of not having energy diverted to digestion.

@user-mq5qv2lg3y

10 ай бұрын

Agreed but does energy become less of a priority if you need to reduce your blood glucose more?

I would have never been able to exercise on an empty stomach. I simply can't imagine being able to go for a 20-30 km run in the early morning without a decent fueling of my body.

This was a fun episode and confirmed my intuition. I wanted to also request an episode: chronic pain, autism and other chronic conditions impacting gut microbiome and what that implies about dietary needs in chronically ill people. It seems chronic illness and diet are so intertwined but so complicated it's hard to know what to do - follow cravings or fight them.

This feel very male centric!

Would be good to understand more about meal timing for optimal energy before max output, i.e., for a high intensity competition lasting 30-60 mins.

@brucejensen3081

10 ай бұрын

That's going to depend on the size of the meal, type of food and how fast your digestive system is. If you start and you feel food in your stomach it's a bit early, if you feel a bit hungry, it's too late

Oddly enough, I feel way worse (weaker and sick to my stomach) exercising without having eaten breakfast beforehand. Just a piece of toast will get me through an elliptical session way better. And I can go longer too! (disclaimer: I am underweight. Gaining weight is hard for me.)

@niamhleeson3522

10 ай бұрын

You are probably going hypoglycemic when you exercise without eating breakfast. Normally you would metabolize energy from fat stores or glycogen stores, but if those aren't available you will have a bad time.

@lizwilliams14

10 ай бұрын

Yes. It would have been better if they tested both men and women.

@firstspar

10 ай бұрын

it is because you are addicted to refined carbs and sugars. you need to adjust your diet first before you start exercising in a fasted state.

@niamhleeson3522

10 ай бұрын

@@firstspar this is highly unlikely for underweight.

Thank you very interesting Podcast. I always exercise early in the morning without eating and this works well for me. I would love to see a study that includes middle aged women from a diversity of backgrounds.

@timbranton7950

10 ай бұрын

It wouldn't be a ridiculous idea to contact Dr Gonzales directly with your idea. These studies often struggle to recruit despite the fact that you'd think that fat middle aged white men aren't exactly in short supply (DOI I am one). If you could find others like yourself and his department can wrap a grant application around it you might find yourself one of the subjects.

I wonder why the men’s study was done first rather than at the same time? anyway, look forward to hearing the results for the study on women.

I am happy to volunteer!

I’m pretty sure women also exercise but I might be wrong…?

Very informative, thanks guys👍🏴󠁧󠁢󠁳󠁣󠁴󠁿

Significant update, thank you.

Exercise in a fasted state might be fine at home or in a gym. However in my experience it was dangerous when out on the road on a bicycle. After an hour of riding I became confused and light-headed from low blood sugar. My judgement was impaired and I was almost knocked off my bike by a car!

Loved it, very interesting

Dr. Stacy Sims is an excellent source of information on women and exercise.

This was very informative. Thanks. I prefer working out before I eat breakfast. Works for me!

You've answered a question I have wondered about for some time, thank you. Will Zoe ever be available in Canada?

I have just subscribed first time I’ve seen you on KZread but my girlfriend is always sending me podcasts to my phone that she listens to while driving. She has just got your Zoe pack in the post and I’m thinking about doing that myself. Look forward to this session❤

Very interesting study, I have tried both options, breakfast before or after. I do a one hour personal trainer session and not eating breakfast left me totally knocked out after (tired) for a large part of the day. I would happily vounteer for the Bath study on women. I am post menopause by a good few years.

@adrifheery

10 ай бұрын

Dr Stacy Sims did some studies with women. I'd recommend looking for an interview with her. She explains how working out on an empty stomach works differently for women. The study they talk about on this podcast was based on men only, unfortunately.

Didn’t Javier mention that more studies were needed for females? This is a useful podcast 👌

@aishatummon9981

10 ай бұрын

I understand your point and I think an acknowledgement belittles the fact that women make up 50% (ish) of the population and without any data I would warrant a guess that women make up a much higher percentage of Zoe customers, which to me demands more

@mizzmjm

10 ай бұрын

@aishatummon9981 I understand what you are saying but the study was done at the University of Bath a few years ago, not by Zoe for Zoe. There's no belittlement intended by me or the team that did the study I'm sure. What I was suggesting was that the comments saying it was male centric were not understanding that Zoe were not responsible for that. I'm sure also that the team at Bath University would be happy to conduct more studies that were more representative if they can (have the funding) 😊

@aishatummon9981

10 ай бұрын

👍🏽Yes I take your point, I suppose it’s disappointing for me that we all just settle for this instead of saying there is no real data for 50% of us. Hindsight is 20:20 and all that for Bath uni but Zoe can do better in my opinion.

@mizzmjm

10 ай бұрын

@aishatummon9981 so true, but I take comfort that the fact that it's being highlighted now by something as big as Zoe means that the medical establishment will hopefully 🤞 respond with the appropriate measures. Without companies like this 'pushing' the point and being so visible, the studies might not get done. My point being that Zoe could actually help females whereas before we stood no chance x

Prof Gonzalez is very clear with his facts

Would be great if we could do this test on women please as our hormones can greatly effect hkw we process our insulin as Dr Mindy Peltz always references.

How does this eating after affect people living with CFS?

One thing not clear is if you exercise after eating, what duration/intensity is needed to have a positive impact on blood glucose?

I tried exercising on a fasted basis in the morning - usually tennis which lasts 90 plus minutes. I then added a continuous glucose monitor (cgm) to see how my blood sugar responded during this session followed with a high carb breakfast. To my horror my blood glucose rose during my tennis session peaking at 11 mmol! (Diabetic levels) when I finished my session. That quickly crashed to 3.3 mmol. I then had a big bowl of pasta which got my blood sugar levels to normal levels (around 5 mmol). I now take Lucozade during my morning exercise session which has helped with my performance.

@bobadams7654

9 ай бұрын

Have considered a similar, but not UPF, type drink?

@myronm5338

9 ай бұрын

squeezed orange juice or raw honey diluted before the activity. The idea is to get your body ready to absorb glucose when pushing yourself in high intensive activities and minimise the body (liver) to produce too much glucose@@bobadams7654

An excellent podcast. Loved it. Could you do one on RED-S? Love to hear your take on how or if it can effect the general population.

The issue seems to me very important. The explanations and recommendations given here are crystal clear. Many thanks. I just would like to know, Please, if exercising before meal does not take up some important nutriment -I am thinking specifically about proteins- from the body, which would otherwise fulfill more important tasks than fuel ?

A good study would be to take people from all groups at different stages in life, including a group of people who have metabolic disorders. Then measure their energy levels, sugar levels, and hormone patterns during exercise.

Exercise before eating just makes more sense. Evolutionarily, we would have needed to expend energy to get food before eating then eat and relax. Reducing the glucose spikes surely isn’t the priority, rather reducing insulin resistance. Two xmases running, I put on a lot of weight on mother’s cooking. Following that, I deliberately ran in the morning before eating, and the difference was stark. A regular part of my routine became to run before breakfast, although later in the day also good but I would never dream of doing so after dinner. Food interferes with vigorous exercise and experience confirms what I was always told, not to do vigorous exercise foe an hour after eating.

@rokayiaathar4450

10 ай бұрын

Yes I agree , there is no way I can do a vigorous workout session for 50-60 mins after eating ! Fasted state workout works best for me !

Thanks i subscribed to your channels awesome Jonathan

Interesting podcast. I totally agree, one must study women too on how exercise before or after a meal affects them, to get a more clear all round outcome on such a study.

Again another podcast that highlights the invisibility of women's perspectives in research!

@firstspar

10 ай бұрын

Bloody hell, where are women not getting attention these days. Sheesh.

@eddieoconnor8560

10 ай бұрын

@@firstspar? It’s very well known that most research has been into the impacts on men not women . The same with the research on which this podcast is based

Thanks for another interesting podcast. I commute to work by bicycle, its a good bout of exercise taking around 40 minutes with two hills to climb. I always eat breakfast before I leave, but I cycle home before eating supper. So for me, and probably other cycle commuters, it would be interesting to see if the findings are consistent (a) with women and (b) in the evening before supper

@patrickstarrfish4526

10 ай бұрын

Why would you eat breakfast, that makes no sense. First of all, Intermittent fasting or “time restricted eating” shows health benefits for all by reducing the number and extent of insulin spikes thru the day. Secondly, the body is already fasted and burning fat in the fasted state when you wake up. The first thing the guest said was twice the fat was burned by exercising before breakfast. This is most relevant if you are weight training and trying to build muscle with strength training. More muscle is built if protein is consumed after the workout. You say you cycle home then have supper. So I assume you are having breakfast and supper, and possibly lunch. Bottom line if you want better results, skip breakfast and have your first meal of the day at work as lunch. The guest discusses insulin midway thru the video, and discusses insulin sensitivity and resistance. Later, The guest said the insulin response was far better when exercise was performed before the meal. So Everything you are doing is wrong in the morning when having breakfast before cycling to work. Watch the video again and listen to what he is saying.

@adrifheery

10 ай бұрын

@@patrickstarrfish4526 These are the results for men. Women are different. Perhaps you could research Dr. Stacy Sims who did some studies with women.

@MB-up3mh

9 ай бұрын

@@patrickstarrfish4526 Depends, during zone 2 you burn fat but also glucose so if it is prolonged (for example cycle ride) having eaten beforehand is useful or even necessary. There's no single best way, IF might not be optimal, it all comes down to the individual. Healthy person with strong muscles will burn calories like crazy, obese and sedentary (or fat acceptance cult victim) will not have same capacity and might benefit from stricter diets or timing. So don't judge his choices, it might work for him.

@AliHanki

7 ай бұрын

@@patrickstarrfish4526 I eat breakfast because I'm hungry in the morning

What if I have a very light breakfast and I do exercise about 3 hrs later before eating lunch? Does it help or I do I need an entire night of fasting to obtain the beneficial effects? Thank you!

Agreed. The cycling experiment is a cardio exercise so uses less muscle energy than heavy weight lifting for example. And it depends on how hard the participants were cycling!

Would also be interesting to know whether exercising before breakfast also has a positive effect on blood cholesterol

What do they mean by 'breakfast' for this study? That could be a whole range of different foods or amounts of food

Woman?? Was mentioned in the short podcast, but definitely need more highlighting at end that a lot of this research was on men only. Hope you update shortly Zoe

Interesting, thank you. Like others have said, I'd be interested to see how the results compare for women

It starts at 2:05

Oo interesting. I've always believed I'd have no energy to do an intense workout before eating. I will give it a go :) thank you

Absolutely fascinating. The clearest description of insulin resistance I have ever heard.

@timbranton7950

10 ай бұрын

I've got simpler one 'Too fat for your pancreas'

@knitrundig4663

10 ай бұрын

Not always. My partner is and always has been slim and has T2. Had to have extra blood tests to make sure it wasn't T1. I am however too fat for practically my whole body and have T2.

Might have missed picking this up, but does exercising prior to breakfast effect the insulin response for the entire day? Or just post the following meal. Also what level of exercise is enough?

@MrAamirio

10 ай бұрын

The former. At least that’s what I learnt from the video.

@darrendoheny9768

10 ай бұрын

It positively affects your insulin sensitivity in the general sense. So yes, the effects are longer lasting than just one meal.

Apart from the obvious question noted by others (women!), what about people/men who are not overweight or even underweight? Surely the different metabolism will also produce different results?

Start all my exercise fasted as I'm not good digesting anything on the go. But for long bike rides I take gels after the first hour/hour and a half. I properly bonk on a 3 or 4 hour ride if I don't!

@simonbailey6592

10 ай бұрын

The same, though tend to have a gel/high sugar thing as an emergency back up and eat something slower burning

Fascinating research, thank you for the podcast. I'm a type 1 diabetic so am aware that doing exercise increases my insulin sensitivity as I have a real time readout of my blood glucose on my phone and can see it dropping. But I've never tried doing exercise without first eating (and without taking any insulin) as I've always thought this could be dangerous for me but perhaps I should try it.

@nodders1

10 ай бұрын

He is speaking about healthy subjects. In your case, I would be very careful. Exercise can send you hypo unless you adjust your basal/bolus insulin. Certainly exercising is very good for you, especially long term.

@PhilipBuckmaster

10 ай бұрын

Also, as a type 1 diabetic (like myself) you probably don’t need to lose much weight, so burning fat is less important than keeping bs level from going high.

@elizabethzheng1488

9 ай бұрын

Peter Attia interviewed Iñigo Dan Millan on his podcast The Drive in 2019 where they talked about T1DM, exercise, non-insulin dependent glucose uptake and working with a Tour de France team made up of athletes who all have T1DM. Very interesting and might contain some useful tips for you to try (:

Put simply : Not eating before exercise = more fat loss as the body is using glucose as an energy source and when this runs out it breaks down the fat and coverts it into energy. Eat before exercise = the body is actively in the process of breaking down the food and not using the glucose reserves = less fat loss BTW the body cannot do both at the same time!

How much (emphasis on quantifying this) difference is there in these findings if we exercise before lunch or dinner? Also how does this differ for non aerobic exercise?

What about women?!?!? At different life stages ?!?

@susiehooper2798

10 ай бұрын

Yes , I quite agree that more studies are needed for women at different life stages. Since being menopausal with endurance exercise my blood sugar crashes. General advice on nutrition doesn't work for menopausal women. I've had to use the recommendations that comes from excercise physiologists to consume regular glucose to keep my blood sugar up. My fasting blood glucose and HBA1C are great but my need for fuel during endurance exercise is massive and contrary to ZOE recommendations. About to use my ZOE kit and interested to see what happens to my blood sugar when I bike with dextrose in my water compared to snack bars when I'm losing the plot!! And also my low metabolism when I'm not biking!!

@Muddipaws1308

10 ай бұрын

Completely agree

@pamelajarvis7728

10 ай бұрын

Really annoying that one has to watch 9 minutes before being informed that it doesnt apply to you as you’re the wrong gender. Started career in the Art and Science of Movement, later sports medicine, 50 years ago ….cannot believe that the imbalance of gender research still persists so strongly today!! Really respect the Zoe programme etc but goodness me…come on chaps!!!!!

@Vandababy

10 ай бұрын

In 2021 research showed that 99.9% of all exercise, nutrition, endurance, fitness in general was based on men. Search out Dr Stacy Sims. She speaks on this and peri menopause and menopause. She breaks down our needs at these stashes where high quality carbs, protein etc is needed. And the type of exercises that we need at these different stages in our lives. I’ve struggled for years on this path. Swimming, gym, biking, you name it. Now I’m seeing results based on somethings she’s suggested.

@roelvanes1711

10 ай бұрын

Did you listen to the podcast?????? A) he references a study with middle aged men. B) he states the need to repeat the study on women. These people are doing their very best to educate us on lifestyle, within the means available to them.

This research happened a few years ago. Has the research on women been planned to take place yet?

I've been accidentally cycling fasted while cycle touring for many years. Essentially, I pack my tent up and then fail to find a café or shop until lunch time. This probably makes me lose weight by missing a meal. I rarely ride after my evening meal. Maybe I should make that happen.

Please change the title of the episode to 'Best time for Men to exercise' given that the information is based on research on men. Then for balance, please do an episode with Dr Stacy Sims whose research focuses on women and exercise at different life stages. It will need to be a much longer episode given the wealth of her research!

@adrifheery

10 ай бұрын

I echo you on that. Dr Stacy Sims would be a brilliant guest to talk about women and exercise.

Always have prefer doing exercise on an empty stomach. It would be interesting to find out more about how this affects women...(insulin blood sugar, weight loss or not.)

Can I please ask a serious question? To get the benefit from exercising before breakfast, does it need to be a proper "session" such as going for a run or going to the gym? Would we gain the same benefit from doing some housework and taking the dog for a short walk before breakfast? How much movement do we need to do before breakfast to enjoy the health benefits described? (I'm a runner who is pretty much always in marathon training, so I'm really no fan of fasted runs because of increased risk of overuse injury/excessive muscle or ligament fatigue from fasted training)

I'm on the Zoe personalised nutrition plan and it still amazes me that exercise is not factored in to the diary / daily scores. Sometimes I'll have a higher carb snack 30-45 minutes before an intense exercise session only a couple of days a week, which completely blows my daily scores - but I know the impact won't be what the app thinks it is because I'm basically burning off the sugar. This podcast seems to suggest my assumptions are correct! Lots more reading up to do.

training while fasted also helps not to shit yourself or puke under heavy load

one thing coverred is that as an athlete wanting max performance, one does not eat a heavy meal e.g full English breakfast. The reason much energy blood chemicals go to the stomach to digest the food hence why we feel tired after lunch ( graveyard shift for first lecture after lunch wil attenddees falling asleep in the lecture room)\. |For max best effort, one neds easily digestable foods only |& at least 1-2 hours gap before hand. I woouuld love to hear the experts put the exact science behind what is known

@jerryhoffmeister4532

10 ай бұрын

I feel tired after lunch because my blood sugar spikes then falls... or at least that's what I think.

I would basically do whatever Javier told me to do.

No mention of the group that did no exercise

In other words, do both.... But on a personal note- try going for a 90-120mins run unfueled... Short exercise sessions = fasted Endurance = unfasted.....

Thanks. There are numerous research exclusive to women but few to men

So does this mean that the Zoe blood glucose test when fasting varies on whether we have exercised around the time of doing the blood test?

Cycling Running Swimming etc is better on empty stomach but when it comes to strength training like lifting weights then I have to eat 30min -1hr before hitting the gym.

I started traing at rhe gym befoe breaking my fast. Had 1 pint lemon water and a blsck coffee. Amazingly I can train just as intensley, have as much power, strength and endurance as when I used to trsin later in the day.

Definitely champion the women tests. If I exercise without food I get very dizzy 😢

@CaroAbebe

3 ай бұрын

Same for me.

At the moment, until this same study is performed using both pre and post menopausal women, this information is only relevant to one half of the population - men. I would suggest that you make this clear in tag line. Please consider waiting until you have performed the same study on women and then report findings as this would be the most interesting and relevant information.

I think that a lot of folks eat a high carbohydrate breakfast. For those that eat a higher protein small breakfast such as a 200 calorie 20g protein bar, insulin won't be affected like this study showed. Any thoughts?

Please speak to Dr Stacy Sims about how this doesn't apply to women. As she says "women are not small men". It's very important that female specific information is provided and is the expert on the topic having researched it for 10+ years.

Great episode, would be interesting to know from Javier if "the fuel in the tank" from the day before will be there even if one didn't have dinner the previous day (due to intermittent fasting)

@willcook403

9 ай бұрын

Some. Glycogen stores would still have some depending what you had and when …

How about exercise before AND after eating? What about 'eating' (a suitable, from scratch, home made 'shake') whilst on the move?

@andreabirtwistle6847

10 ай бұрын

A shake, if made with fruit, will raise your blood sugar significantly unless you add protein and fat, too. However, the exercise will bring it back down more quickly than not exercising. I assume you won't get the extra benefit that exercising fasted would bring. As seen in the male only study.

This is what I was trying to figure out, what is the best time to go for a glucose lowering walk.

@kamanashisroy

10 ай бұрын

Also we need a podcast about a recovery walk after exercise.

Is there a transcript to read? Thanks.

Another study done just on men! Are men the default?

@mingardiner5825

10 ай бұрын

Irritating isn’t it. Lots of evidence available that women have different responses to fasting and exercise. Feels like a lazy piece of research

@susiehooper2798

10 ай бұрын

At least they said they need to repeat it with women. Hope they do!!

I am on the high end of the range and I know I have the symptoms how do I know if I have insulin resistance? or high insulin?

I find I have to have something before I train or I feel really weak ?? Any reason for that

This approach extends the overnight fasting window, then further reduces blood glucose through the exercise, hence training the body to need less insulin to deal with breakfast. I wonder if the same result happens for people that eat breakfast, skip lunch, then exercise, then have dinner hence have a shorter fasting window than overnight? If this exercise in the morning will help improve insulin sensitivity then it's important for the millions (40% of the population) of people with type 2 diabetes or pre-type 2 diabetes❤

my question si: better eat before running (I run 1hr and 40 minutes 3 times a week) or eat after? After such a long run you would eat a good bbreakfast. So, better have it before or after?

I have just listened to this video and I have also listened to Zoe’s other video ‘How to control blood sugar spikes’ with J Inchauspe. However the 2 experts disagree. This one advocates exercise before a meal and the other one states the complete opposite. So who is right?

I primarily trail run around 30miles a week and only recently started doing my 3 midweek sessions (around 1hr) fasted on just a black coffee as opposed to eating my breakfast an hour before and have noticed a few things. 1. I procrastinate less than before and find it much easier to get out the door. 2. I’m less hungry throughout the day. 3. I snack less. 4. Much less of a crash in the afternoon 5. Less brain fog throughout the day. 6. I have lost noticeable amounts of fat. 7. Breakfast tastes even better 😆 My weekend long run tends to be over 2hrs, I eat around 2hrs before I get out to allow digestion. May actually start trying them fasted but start fuelling from an hour in.

@andreesmith7051

10 ай бұрын

It looks like Intermittent Fasting is your kind of thing.

Fasting training, in endurance sport, is great for you. In moderate doses. It promotes the release of growth hormone. This is what improves your insuline sensitivity. Works better for men, who have higher testosterone levels. But can work for women as well.