If you’ve been working out on an empty stomach hoping to burn more fat, this episode will help you understand why that strategy can backfire—especially for women over 40. Today, I’m talking about the power of fueling your workouts to support fat loss and boost energy, muscle growth, and hormone balance.

You’ll learn what happens in your body when you exercise without fuel, how cortisol plays a role in stress and metabolism, and how simple pre- and post-workout nutrition can change everything from cravings to recovery.

**What You’ll Learn in This Episode:**  
- Why fasted workouts often do more harm than good for women  
- How to eat before and after exercise to support fat loss and muscle retention  
- The link between cortisol, stress, and metabolism—and how proper food timing helps  
- A simple strategy to help you fuel in a way that feels good and sustainable  

**This Week’s Coach Homework:**  
Try adding a small pre-workout snack with carbohydrate and protein (100–250 calories), and follow your workout with a protein-rich (30 grams or more) meal. Track how your energy, performance, and fat loss responds over the next few weeks.

**Resources Mentioned:**  
- *ROAR* by Dr. Stacy Sims  
- *Next Level* by Dr. Stacy Sims  
- Research by Dr. Abby Smith Ryan  

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Audio engineering by Young Cub Audio.