Should I Workout While I am Fasting? - Dr. Berg Answers!

Is it more beneficial to exercise while fasting or to eat before exercising? Find out.

Timestamps:
0:00 Should you exercise while fasting?
0:10 The four variables of exercise 
0:24 The purpose of the exercise 
0:47 Don’t overtrain 
1:12 Recovery mode 
2:10 The problem with consuming food before you workout 
2:40 Working out while fasting 
4:50 What type of exercise to do 

In this video, we’re going to talk about whether or not it’s a good idea to work out while fasting. People have this idea that they have to eat before they exercise to have enough energy. 

The purpose of the exercise is to make you more fit, to increase the health of the system, to build more capacity, to have less stress, etc. 

During a workout, you’re stressing your body, your body adapts to that stress, and then it improves various things. But, make sure you don’t overtrain because overtraining will inhibit your sleep, keep your inflammation up, and reduce your gains. 

The four variables of exercise:
1. Type of exercise
2. Intensity of exercise 
3. Duration of exercise 
4. Recovery after exercise 

Things that happen during recovery mode: 
• Glycogen reserve replenishment  
• New capillaries are grown 
• New mitochondria 
• Cell structure repair 
• Restored enzymes 
• Cleared lactic acid 
• Increased growth hormone 
• Increased glucagon 

Disadvantages of eating before you workout or doing carbo-loading:
• You can decrease the amount of growth hormone you produce 
• You can increase lactic acid 
• You greatly diminish the ability to burn fat 
• You can create insulin resistance

Benefits of exercise while fasting:
• A massive additional increase in growth hormone
• Amazing reparative actions  
• You can enhance fat burning by 20-30% 
• You can improve insulin resistance 

What to do:
What type of exercise you should do depends on your recovery. If your recovery is poor, you could do low-intensity workouts like aerobic exercise or walk. You can build up to high-intensity interval training and compound resistance exercise. 

In summary, yes, it may be very beneficial to exercise while fasting, especially for reparative actions. 

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

Thanks for watching! I hope this helps you better understand why it may be very beneficial to exercise while fasting.

[gbolt]

I fasted for 5 days and during that did compound exercises with heavy weights. I was expecting to feel weak, but I was not. Human body is more resilient than you might think.

[arifali]

It’s difficult to believe that one great person cares so much about public health and provides great info for free. In times when it’s greatly needed! 🙏 you Dr. Eric Berg, I honestly don’t have enough words to praise and thank you for me and fellow humans. God bless you.

[AdventureElliot]

I laugh at the fact I used to eat bananas before my workout and I would quit early because I was too tired. Now on Keto and lifting on a empty stomach, I can easily spend two hours in the gym and increase my energy throughout the workout and continue fasting another 6 hours. It’s like a super power!

[Aarkay]

If my biology teacher had this way of teaching, I would have been an amazing doctor by now 👨🏻‍🎓

[dogphlap]

5:18 Summery: you should exercise while fasting.

[Jack_all]

Damn you Dr Berg!.. I've been watching your videos for 6 months now I have to buy an entirely new wardrobe because I lost 70 lbs

[z.a.]

I always feel much better after exercising on fasting. It makes any hunger go away and even removes tiredness and aches. It's basically medicine to me.

[johanjonsson]

I'm a powerlifter who fasts until midday and I train usually 9-11 am. I've pulled 500lbs for reps in an empty stomach, you just make sure you eat enough when the time is right!

[regret-ls]

Lost 6kg en 1 months following vaguely 60% of his suggestion, favourite doctor out there, thanks from europe

[pammiedoyle]

I'm starting a 72 hour fast tomorrow (Friday) for the first time. I'm 75 years young and hope that I can still do my steep hill walk which I do everyday, without problem! Thanks doc for all your great tips.

[Expprods]

I am road cyclist and as a Muslim used to reduce my weekly rides in Ramadan almost 80%. We are in month of Ramadan right now and instead of decreasing my cycling activities I have increased the weekly trip count but reduced my total distance to an average of 22.00 miles per day. In Ramadan we fast and abstain from and food, liquid even water from dawn till sunset. What I have noticed is my recovery time has significantly reduced and I feel more energized during the day when I m in state of fasting.

[bl]

I have always been told not to exercise when fasting. However thanks to your video you have informed me that the best results can be obtained when you do a combination of a fast and workout. Thank you Dr. Berg for sharing your insight and knowledge in this area. I appreciate you!!!

[eddahmaniabdeselam]

I think that's why people back in time were strong because they ate less and work more

[richardmiddleton]

I can only workout fasted! How the hell can you workout with food in your stomach, it makes it so much harder! Lions don't chase down another kill if they're already fed!

[tavoymoore]

I fast all day, wake up at 11am fast all day, when 5pm hit I go to the gym and workout from 5pm-8:30pm, lifting weights and playing basketball..then I take a shower and go to work at 9pm-5am and I eat at work, and do it all over again the next day, I lost 45lbs in 2 months and I’m maintaining it and getting more gains.!💯

[dins]

I've worked out fasted in the morning's and stayed fasted till evening many times. And amazingly had energy all day.

[craigfitzybhoy]

Been on 16/ 8 fast for years. Loads of energy when working out..also makes you feel happier on actual fast... good for dopamine receptors...well explained video.

[howard_roark]

Surprisingly it feels great and euphoric after an intense full body workout on a fasting day! I was on zero cals for 20hrs and finished the complete workout session for 1hr! This definitely feels great

[akremamara]

I've been fasting for more than 2 decades every Ramadan. It's amazing how our bodies adapt to exercising while fasting over the years. At 32yo, I ran my biggest monthly mileage ever while fasting (more than 350km) and this Ramadan I'm already on the road to break that PB with 345km in 23 days, so another 7 days to go.

[jtec]

I've learned so much from you Dr. I'm 30lbs down in 2.5 months and I've used your advice for the entirety.