Fasted vs Fed Training For Women: What the Science Actually Says

In this episode, I tackle the ongoing debate around fed versus fasted training for women, cutting through the noise to look at what the research actually says. The idea that fasted training is superior for fat loss has been around for years, based on the logic that lower blood glucose and insulin levels force the body to burn stored fat as fuel. But as I explain, fat oxidation in a single session is irrelevant when fat loss is a process that unfolds over weeks and months. Studies from 2013, 2014, and a 2025 systematic review all point to the same conclusion. There is no meaningful difference in fat loss or muscle hypertrophy outcomes between women who train fed and those who train fasted.

The real question is not which state is scientifically superior, it is which one allows you to perform at your best. Some women feel better training on an empty stomach, while others need fuel to hit their numbers. My advice is simple. Track your performance, not the mechanisms. If you are hitting your lifts, progressing your runs, and feeling strong through your sessions, your current approach is working. If you are running out of steam halfway through, it is worth experimenting with your fueling. The only metric that matters is whether your strategy is helping you get better over time.

Chapters:

00:00 – Introduction: why fed vs fasted training is a debated topic and how we got here

02:32 – The science behind fasted training and fat oxidation. why it sounds good but falls short

04:53 – What the research actually says on fat loss outcomes in women

06:00 – Should women worry about training fasted when building muscle

09:34 – Why personal experience matters. finding what works for your body and your schedule

13:00 – The only metric that actually matters. training performance as your guide

If you want a coaching approach that is built around what actually works for your body and your goals, head to andyvincentpt.comto find out more about working with me.