Unlock Your Full Potential: Walking with Weights, Fasted Training, and the 1-Second Decision That Will Change Everything

NUTRITION
Should You Train Fasted?

Fasted training which is by definition: exercising without eating beforehand (typically after an overnight fast)—has been debated in the fitness world for a long time. Some claim it’s a fat-burning tool, while others say performance drops and it causes muscle loss. So…what does the research say?

Fasted Cardio: Does It Burn More Fat?

Fasted aerobic exercise (think running, walking, etc.) has been widely studied for its effects on fat oxidation and endurance. While eating before exercise can improve long-duration endurance performance, research shows it doesn’t significantly impact shorter aerobic sessions.

When you train in a fasted state:

✔️ Your body mobilizes more stored fat. Fasted exercise increases circulating free fatty acids, meaning your body pulls more energy from stored fat.
✔️ Fat oxidation improves over time. This may enhance your metabolic flexibility—the ability to switch between fuel sources efficiently.
✔️ Performance may not suffer in short workouts. But for longer endurance sessions, fueling beforehand can be beneficial.

💡 Key Tip: You don’t have to skip protein. A 2021 study found pre-exercise protein doesn’t blunt fasting benefits but supports muscle function. Up to 40g of whey protein won’t interfere with fat oxidation like carbs do, making it a great option.

What About Resistance Training and Muscle Gain?

The research on fasted weight training is mixed—and it’s important to note that most of these studies were conducted on men.

One study found that intermittent fasting reduced body weight and fat mass without negatively impacting lean body mass. However, many participants trained during a feeding window, meaning they weren’t truly fasted.

For example, one of the best RCTs (randomized controlled trials) on resistance-trained men found that lifting in the evening after eating—combined with an overnight 16-hour fast—didn’t harm muscle mass or strength but did result in fat loss.

So, what happens when you actually lift in a fasted state?

✔️ A 2024 study found no significant differences in strength or total training volume between fasted (12-16 hours overnight fasting) and fed (post-breakfast) resistance-trained individuals.
✔️ Another study found that skipping breakfast before training led to fewer reps on squats and bench press. However, a follow-up study showed that even a zero-calorie “breakfast” (like black coffee) helped restore performance.

The problem? Most studies only track performance in a single session rather than long-term adaptations from weeks, months, or years of consistent training. We still don’t know whether fasted training negatively affects muscle growth and strength over time—especially in women.

Does Fasting Increase Hunger?

Despite concerns, research shows fasting doesn’t necessarily cause overeating:
✔️ Many people naturally consume fewer calories when fasting
✔️ Hunger responses vary—some feel fine, while others experience cravings
✔️ Studies show fasting may reduce overall calorie intake over time

💡 Key Tip: If fasting makes you overeat later, a balanced pre-workout meal may be better for you.

Should Women Train Fasted?

Fasted training affects women differently than men due to hormonal sensitivity. While some women feel great working out on an empty stomach, for others, it can lead to fatigue, cravings, disrupted hormones, and slower metabolism.

The Hormonal Factor: A key player in this is kisspeptin, a neuropeptide that regulates hormones and metabolism. Women have higher kisspeptin levels, making them more sensitive to fasting. When fasting—especially with low carbs—kisspeptin drops, which can cause:

✔ Increased cravings and erratic hunger cues
✔ Hormonal imbalances – irregular periods, lower estrogen, progesterone, and testosterone
✔ Slower metabolism – reduced thyroid function, making fat loss harder
✔ Higher stress hormones (cortisol) – linked to more belly fat storage

Women Already Burn Fat Efficiently: Women naturally use more fat for fuel than men, thanks to estrogen. But fat oxidation isn’t the same as fat loss—men’s higher muscle mass means they often burn more total fat, even when they rely less on fat for fuel.

The Risks of Fasted Training: Fasting before workouts can worsen hormonal imbalances, increase stress, and make recovery harder—especially for women with irregular cycles, high stress, or slow recovery.

💡 Key Tip: If you feel great fasted, keep going! But if you notice mood swings, fatigue, or cycle changes, eating before workouts may be a better approach. For most women, fueling properly supports better performance, recovery, and long-term health. Listen to your body and adjust as needed!

How Much Should You Eat Before Training?

A pre-workout meal doesn’t have to be huge. While 30–50g protein is ideal for muscle growth, a smaller protein-rich snack can also support performance and recovery.

The Bottom Line: Fasted training can be useful, but it’s not for everyone. Experiment to see what works for your energy levels, goals, and performance.

FITNESS
Why You Should Start Walking with a Weighted Vest

If you're looking for a simple way to burn more calories, improve your endurance, step up your posture and strengthen your bones—all without adding extra time to your workouts—walking with a weighted vest might be the solution. This easy-to-implement strategy turns an everyday activity into a powerful fitness tool that nearly everyone can do!

The Science-Backed Benefits of Weighted Vest Walking

1. Increased Calorie Burn/ Burn More Fat
   Adding extra weight to your walks is a great way to lose more weight. We know weight loss is calories in vs calories out. You must burn more calories than you consume to lose weight. Increasing daily movement by just 3k steps has been shown to improve BMI amongst other health markers. Adding weight makes your body work harder and increases the intensity of your walking , therefore increasing energy expenditure (burning more calories!). A 2020 study published in Medicine & Science in Sports & Exercise found that walking with a weighted vest equal to 15% of body weight increased calorie burn by approximately 12% more than walking without one. Anther study found that compared to walking alone, adding weight can help burn 2-2.5 more calories per minute- which really adds up!

2. Stronger Bones and Reduced Risk of Osteoporosis
   Weight-bearing exercise is crucial for maintaining bone density, especially for women as they age. A study in The Journal of Strength and Conditioning Research showed that walking with a weighted vest enhances bone-loading forces, which helps slow bone loss and prevent fractures.

3. Improved Cardiovascular Endurance
   Experts at Harvard report that walking at least 20-30 minutes per day can reduce the risk of heart disease by about 30%! The added resistance forces your heart and lungs to work harder, improving overall aerobic capacity. Research in The European Journal of Applied Physiology found that participants who regularly walked with a weighted vest had greater VO2 max improvements than those who walked without added weight.

4. Better Strength and Posture
   Wearing a weighted vest engages your core and upper body muscles to maintain stability. Over time, this can lead to better posture, core strength, and functional fitness, making everyday movements easier.

5. Increased Speed and Power for Athletes
   If you’re training for a sport or simply want to get faster and stronger, weighted vests can help. A 2017 study in Sports Medicine found that athletes who incorporated weighted vest training saw improvements in sprint speed, jump height, and lower-body strength.

   How to Get Started

• Start Light: Begin with 5-10% of your body weight and gradually increase as your body adapts. A good starting weight for most people is about 8-12lbs. Many vests allow you to add weight chips as you gain strength and endurance.

• Limit Your Sessions: Try 10-20 minutes at a time before progressing to longer walks. You can even start just wearing it around the house doing your daily chores before heading out for a walk.

• Pair with Inclines: Walking uphill with a weighted vest maximizes benefits for strength and endurance.

  Best Weighted Vests on Amazon

If you're ready to try walking with a weighted vest, here are some options you can snag on Amazon:

🔹 Vest Option #1 – Lightweight/Can choose weight from 6-30 lbs 

🔹 Vest Option #2 – Adjustable Weight for Progressive Overload

Weighted vests are an easy way to upgrade your walking and get more results in less time. Try it out and let me know how it goes!

MINDSET
The 1-Second Decision That Changes Everything

When you’re exhausted, overwhelmed, or doubting yourself, your mind tells you to quit. But quitting is just a decision—a 1-second decision—and so is choosing to keep going.

Instead of focusing on how far you have left to go, ask yourself:
➡️ Can I do one more rep?
➡️ Can I give it one more minute?
➡️ Can I take one more step?

The difference between winners and everyone else isn’t talent or luck. It’s the ability to push through the moment when their mind says “stop.”

When that moment comes, decide in one second: Keep going.

Your future self will thank you.

Make yourself Better Today.