HEALTH SHRED

Let’s get real, mama—mornings are war zones.
Between trying to find a matching sock for your toddler, cleaning up cereal spills, and trying to squeeze in even five minutes for yourself… the last thing you want to do is debate whether you should eat before your workout.

But here’s the thing—this one decision could be the reason your workouts either leave you feeling empowered… or exhausted.

As a health and fitness coach—and a mom who’s tried every fitness hack in the book—I’ve lived both sides.
And I can tell you, knowing when and how to fuel your body can be the game-changer in your weight loss journey.

So, what’s better?
Working out fasted (on an empty stomach) or fed (after a light meal)?
Let’s break it all down for you, mama-style—no fluff, no guilt, just real talk and real results.

But First—A Quick Word from the “Old Me”

Back when I was trying to lose the baby weight, I thought fasted workouts were the holy grail. I’d wake up before the kids, grab my water bottle, and start moving—no food, no excuses.

Did I lose weight?
Yes.
Did I feel amazing every time?
Not always.

There were mornings I’d feel lightheaded. Mornings when I’d push through anyway and crash by noon. Eventually, I realized this: your body needs different things at different stages.

Fasted Workouts: What’s the Hype and Do They Really Work?

1. Burn More Fat Efficiently
   Fasted workouts can encourage your body to use stored fat as fuel, which can help support fat loss over time—especially with steady-state cardio like walking or light cycling.
2. Simplifies Your Morning Routine
   No need to prep a snack or eat first. Just roll out of bed, put on your sneakers, and go. It’s one less thing to think about when time is tight.
3. Improves Mental Clarity
   Many moms say they feel more alert and clear-headed during fasted workouts—less bloated, more focused, and less distracted by digestion.
4. Boosts Growth Hormone Levels
   Training in a fasted state may increase levels of growth hormone, which can support fat burning and muscle maintenance.
5. Supports Improved Insulin Sensitivity
   Fasted exercise can help regulate blood sugar, reducing cravings later in the day and helping you stay on track with weight loss goals.

But Hold On—Fed Workouts Deserve Some Love Too!

6. More Strength, More Stamina
   Eating a small, balanced snack before lifting weights or doing intense workouts can provide you with more energy and strength to perform better—and get more out of your session.
7. Prevents Energy Crashes and Dizziness
   If you often feel weak or lightheaded during your workouts, a pre-workout snack can stabilize your energy and keep you moving strong.
8. Can Support Better Hormonal Balance
   If you’re stressed, tired, or dealing with hormone imbalance (hello, postpartum and perimenopause), working out on an empty stomach can sometimes raise cortisol levels. A small meal can help keep your body in balance.
9. Improves Workout Enjoyment and Recovery
   When you’re fueled properly, you may enjoy your workouts more, recover faster, and feel less sore the next day.
10. Builds a Habit You Can Stick With Long-Term
    Some moms find that having a consistent pre-workout routine—like a protein smoothie or half a banana—makes the whole process feel more structured and enjoyable. And consistency is everything in weight loss.

So, What’s Best for YOU, Mama?

Fasted workouts may be better for:

• Light cardio, walking, yoga, or stretching
• Early risers with little time to prep food
• Moms aiming to burn fat and keep things simple

Fed workouts may be better for:

• Strength training or HIIT workouts
• Moms who feel dizzy, sluggish, or stressed out
• Those aiming to build muscle and push hard in sessions

Real Talk from a Mom Just Like You

One of the moms I coach recently said this:

“I always thought working out fasted was the only way to lose weight. But once I started having a little snack before my strength workouts, I actually looked forward to them. I didn’t feel drained. I felt strong. And I’ve lost 10 pounds in 2 months without killing myself.”

What You Can Start Doing Today.

• For cardio, try fasted workouts. Even just 20–30 minutes of walking or dancing before breakfast can boost fat loss.
• For lifting or intense workouts, fuel up. Try a light snack with protein and healthy carbs 30–60 minutes before. Think: half a banana with almond butter, boiled eggs, or a small protein shake.
• Stay hydrated no matter what. Start with a glass of water before every workout.
• Listen to your body. Track your energy, hunger, and mood. If something doesn’t feel right, adjust it.
• Stop aiming for perfection. Start aiming for what works for you and your life right now.

You Don’t Need to Be a Fitness Guru—Just a Mom Who Cares

The best workout is the one that works with your life, not against it. Whether you choose fasted or fed workouts, the goal is to show up consistently, take care of your body, and feel strong in your skin.

You’re not just doing this for the scale.
You’re doing this for your peace. Your energy. Your family. Your future.

Ready for the next step?

If this blog helped you feel seen, imagine what could happen with a full guide made just for busy moms like you.

Grab your copy of The Fit Mom’s Blueprint — a powerful guide filled with simple, doable strategies that make weight loss and fitness feel effortless.

Click the link in bio and start transforming your mornings, your energy, and your life.

Disclaimer:

The information on Health Shred is here to educate and inspire, but it’s not meant to replace professional medical advice. We encourage you to check in with your doctor before starting any new exercise, diet, or wellness routine — everyone’s body is unique, and what works for one person may not work for another. Your health and safety always come first!