I learned something recently that I couldn't wait to share with you: On Mel Robbins' podcast, Dr. Stacy Sims explains that if you're working out on an empty stomach or a single cup of black coffee — don’t.
You need to eat a little something within the first half hour of waking up.
Women and men have fundamentally different metabolic responses to fasted training (working out while fasting). Let me share some eye-opening facts about why that morning bite matters so much for women:
The Morning Metabolism Myth:
For years, we've been told that exercising on an empty stomach is the secret to burning fat. But here's the truth: this advice is based on research done primarily on men.
Women's bodies respond completely differently. When we wake up, our hypothalamus immediately starts searching for nutrients to regulate our stress hormones. Without that fuel, our body enters a protective mode that can actually:
- Break down muscle tissue instead of fat
- Spike cortisol levels
- Disrupt hormonal balance
- Reduce workout performance and recovery
The Science Behind the Difference According to Dr. Stacy Sims, expert in female physiology, women NEED to eat within 30 minutes of waking up. This isn't just about hunger - it's about providing our bodies with the essential fuel needed for proper hormonal function and muscle preservation.
Scientific research backs this up (here is a CNN article that deep dives into the science)! A study followed two groups of women for four weeks – one group doing fasted cardio and another having a pre-workout shake. Despite the common belief that fasting burns more fat, there was no difference in fat loss between the groups. In fact, some research suggests that over a 24-hour period, fat burning rates might actually be higher when training in a fed state!
More importantly, experts warn that fasted training can disrupt female hormones in the long term. It negatively impacts glycemic control throughout the day, leading to blood sugar crashes that can trigger overeating. It also disrupts leptin and ghrelin – crucial hormones that regulate our appetite and maintain a healthy body weight.
My Personal Journey I spent years fighting my body, chasing thinness through fasted workouts and ignoring my morning hunger cues. The result? Fatigue, hormonal issues, and a strained relationship with exercise.
Today, my approach is completely different. I fuel my body first thing with a nutrient-dense bite and some coffee with oat milk before my morning swims. The difference is remarkable - sustained energy, better performance, and no mid-workout crashes or post-exercise exhaustion.
Your Morning Ritual Solution: The Daily Bites
I invite you to try this simple change: eat something nutritious within 30 minutes of waking up, especially before morning workouts.
- Seaweed Superpower: Seaweed is your metabolism's best friend! Just one Daily Bite delivers your daily dose of iodine that fuels the metabolism control center of your body (hello thyroid!), providing the energy it needs to keep you going throughout your workout and beyond.
- Sustainable Energy Source: The organic dates in Daily Bites provide carbohydrates that release energy gradually into your bloodstream, creating a steady, sustained fuel source that powers your workout without causing energy spikes or crashes.
- Goldilocks size: Daily Bites are intentionally crafted to be the PERFECT size - they've perfectly replaced the half protein bar I used to scarf down to get a little something in my tummy before a workout. Not too light, not too heavy: just right for providing essential nutrients without weighing you down during exercise.
Try incorporating a Daily Bite into your morning routine and notice how your energy levels, performance, and post-workout recovery transform when you properly fuel your body.
I'd love to hear how this works for you! How do your workouts feel with proper morning fuel? Has anyone else discovered the power of breaking the fasted training myth?
Here's to honoring our bodies' unique needs,
Sachi, CEO & Founder of Rootless