The Run Smarter Podcast How Safe is Exercise while Fasting? with Kira Sutherland (Re-Run: May, 2021)
Jul 6, 2025
Kira Sutherland, a naturopath and sports nutritionist with over 25 years of experience, dives into the intriguing world of fasting and exercise. She discusses different fasting methods like intermittent fasting and their effects on performance. Kira explains how fasted workouts can enhance fat adaptation but warns against common mistakes athletes make. She highlights the unique responses of women compared to men during fasting and emphasizes the importance of aligning eating schedules with natural rhythms for optimal results.
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Fasting Enables Cellular Cleanup
- Fasting gives the body a break from insulin spikes and digestion, allowing cellular cleanup.
- The body recycles dead cells for fuel and stimulates growth hormone beneficial for muscle building.
Understanding Ketosis and Fat Adaptation
- Ketosis requires several days of very low carb, high fat intake; fasting alone triggers ketosis faster but not immediately.
- Fat adaptation shifts fuel usage but reduces high-intensity carb burning capacity, impacting sprint or heavy training.
Train Fasted Only on Easy Sessions
- Avoid training fasted during high-intensity or strength sessions to prevent poor performance and fatigue.
- Reserve fasted training for low-intensity recovery sessions for beneficial adaptations.
