Are you wasting your workout by skipping breakfast or sabotaging your progress by eating before you sweat? In today’s Hot Take episode, I’m tackling one of the biggest debates in fitness right now… is it actually better to work out fasted or fueled?

You’ve seen the hot takes all over—some say fasted training torches fat, others swear by eating first for more muscle gains. But what does the latest research really say, especially for women navigating shifting hormones, stress, and the realities of life in your 30s, 40s, and 50s?

I’m digging into a brand new 2025 study that puts fasted and fed resistance workouts head-to-head, pulling apart the myth, the science, and the massive limitations of “one size fits all” fitness advice.

You’ll walk away knowing exactly how to decide whether fasting or eating before your workout is actually right for your unique body. Plus, clear, tactical takeaways you can use this week, alongside relief from the stress and confusion around the “perfect” workout routine.

If you want to know for sure which camp you’re in and walk away with immediate, sustainable steps to fuel your workouts, protect your hormones, and reclaim your energy, hit play and let’s dive in.

And if you’re wondering how to enjoy the holidays without sacrificing your body goals, don’t forget to download my FREE Holiday Eating Roadmap: https://mindin-my-wellness.captivate.fm/roadmap

2:34 – Why Studies on 20-Somethings Don’t Always Apply Once You Hit Your 30s, 40s, or 50s

4:47 – Is Fasted or Fueled Training Better? Breaking Down the Confusion (and the Latest Research)

7:40 – What the New 2025 Study Found: Equal Muscle Gains Whether You’re Fasted or Fed But Not the Whole Story

10:35 – Hidden Downsides of Fasted Workouts for Women With High Stress, Hormonal Shifts, or Thyroid Issues

13:47 – Who Can Try Fasted Training And Who’s Better Off Eating Before Workouts?

18:24 – Simple Snack Hacks for When You’re “Not Hungry” in the morning

21:44 – Why Consistency, Protein, and Personalization Always Beat Fasting Trends

Other Episodes You’ll Love:

1. Episode 128: HOT TAKE: Should You Be Adding Salt or Electrolytes to Your Water?
2. Episode 120: Hot Take: Should Busy Women Like Me Even Bother With Creatine?

💭 If there's a wellness trend you're curious about, leave a review on Apple Podcasts or a comment on Spotify letting me know which trend you want me to cover next. Or you can DM me on Instagram @wellonherwaypod.

🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode138

💚 COME SAY HI:

Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips.

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Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode.

Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.

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Mentioned in this episode:

Join this year's New Year Reset 8-week program kicking off together on January, 5th 2026. Join today: https://mindin-my-wellness.captivate.fm/reset26