Part 9/14:
Expert experience indicates that women can safely participate in fasting programs, especially resistance training. However, prolonged endurance exercises like long-distance running on an empty stomach might pose risks due to the body's heightened sensitivity to glucose deprivation, which can lead to muscle breakdown. For resistance training, fasting can even boost growth hormone levels, aiding in muscle preservation and recovery.
Strategic Cycling: Balancing Ketogenic Diet and Fasting
A ketogenic diet—extremely low in carbs (less than 50 grams daily)—can effectively induce ketosis, a metabolic state where the body primarily burns fat for fuel. The expert recommends cycling in and out of ketosis rather than maintaining it indefinitely to avoid potential downsides.