Eat vs. Fasting Exercise For Best Results After 50: Episode 13

Eating and exercise: should you eat or should you fast before exercise to get the best results? 

In episode 13, I dive into the research and share my answers for women going through hormone changes. Below is a summary of how to optimize your metabolism, but for all the juicy details, watch the full episode (you will also get access to some specials that I only share with subscribers at

Research, Rumor, or Truth?


The research on fasting vs. eating before exercise is a little conflicting. In this episode, I share two studies from 2010 and 2014. The absolute most important piece of information is your understanding of whether ANY study really applies to you or not. Here’s what you have to consider:

  • Was it a large enough pool of subjects to draw any conclusions?
  • Were the subjects like me? (gender, age, fitness status)
  • Is the protocol a realistic one with application to my life?
  • Is this a long-term study?

In the Ask Debra Show in this episode (are you smiling? we have fun on the show), I share what I do. My own eating and exercise plan is derived from:

  • research studies (about women in peri or post menopause)
  • personal/primary research
  • proven strategies applied and tested over 32 years
  • being a female over 50


My Eating and Exercise Schedule

5:00 am Wake, Coffee, and Work

7:00 am Small pre-exercise fuel (simple protein shake)

7:00 – 8:30 am  Exercise

9:00 or 10:00 Post-exercise high protein meal that includes fat and fiber and at least a serving each of veggies and fruit

The timing of post-exercise fuel depends on what I’ve done for exercise and/or what I have to do later. You’ll learn by watching Flipping 50 episodes that growth hormone benefits are gained by waiting 60 minutes following exercise (different than you may have needed in your younger years when you had more growth hormone to play with).

Now, what I do is not necessarily what is best for you. We’re each unique. If, however, you are not getting the results you want, you have mood and energy swings, or you just don’t feel high energy during your exercise, it’s time to change your approach. That said, here are some basics you should follow.


  • fast at least 12 hours overnight, every night
  • fuel your exercise
  • reserve fasted exercise for high calorie, high fat intake, isolated instances of overindulging

Flip of the Day:

Be a critical thinker.

Read my simple checklist for fat-burning success after 50 (and join me in a 5-day “flip” – 5 days of short videos to get you moving – no gym membership required).

The best way to get the latest proven strategies to stop fat storage and to start fat burning is to jump into my 28-Day Kickstart–fast and forever weight loss to feel good and look great. Get support in changing your mindset about fat for good.

What’s your biggest question or challenge? Share it with me at and get my Muscles in Minutes guide featuring 20 different exercises and over 40 photos of how to do them for best results. Plus, you have the chance to receive other gifts and goodies if your question is selected for the show!

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