Is Fasted Training Actually Bad for Women in Perimenopause? | Dr. Lauren Colenzo-Semple
Why It Matters
Understanding that fasted training is not inherently harmful empowers perimenopausal women to choose nutrition strategies that fit their lifestyle, improving adherence and overall health outcomes.
Key Takeaways
- •Fasted training doesn’t impair muscle growth or strength for most women.
- •Performance drops only in high‑intensity or very long sessions when fasted.
- •Personal preference and GI comfort should guide pre‑workout nutrition choices.
- •Time of day matters less than consistency and individual energy patterns.
- •Short‑term cortisol spikes from caffeine or fasting aren’t harmful for healthy adults.
Summary
The video tackles a common dilemma for perimenopausal women: whether exercising on an empty stomach harms performance or hormonal health. Dr. Lauren Colenzo‑Semple explains that, for typical gym sessions, fasted training yields comparable strength and muscle‑gain outcomes to fed workouts, with the main exception being very high‑intensity or prolonged cardio where performance may suffer.
She emphasizes that individual comfort—especially gastrointestinal issues—should dictate pre‑exercise fueling. Some participants report better energy with a light snack and caffeine, while others prefer the simplicity of a fasted lift. The discussion also debunks myths about mandatory post‑workout meals and the supposed dangers of cortisol spikes from fasting or caffeine, noting that short‑term elevations are physiologically normal and only problematic in chronic conditions like Cushing’s syndrome.
Key quotes illustrate the pragmatic stance: “Do what’s convenient for you… experiment with both, then decide what works.” The conversation also touches on training time, concluding that consistency outweighs any inherent advantage of morning versus evening sessions, though late‑day high‑intensity work can disrupt sleep for some.
Overall, the take‑away is that fasted versus fed training is a personal choice, not a universal prescription. Women in perimenopause can safely incorporate either approach, focusing on overall calorie balance, stress management, and sustainable habits rather than rigid protocols.
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