EP 79: Fasted Training for Women: Helpful Hack or Hormonal Havoc?

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In this episode of The Hybrid Lab, Dr. Alyssa Olenick dives deep into the controversial topic of fasted training for women—is it helpful, harmful, or somewhere in between?

After nearly turning this into an Instagram post, Alyssa realized the conversation needed more than a quick swipe-through. So she's unpacking the nuance—why it's not as simple as "good" or "bad," who might benefit from fasted workouts, and who may want to steer clear.

Expect a thoughtful, science-backed breakdown of:

• What fasted training actually is

• How it may impact female physiology and hormones

• Common myths vs. what the research really shows

• Why context, individual goals, and lifestyle matter most

If you’ve ever felt confused, frustrated, or curious about whether fasted workouts are right for you, this episode is for you.

🎧 Hit play, keep an open mind, and let’s put down the pitchforks.

00:00 Introduction to the Hybrid Lab Podcast

00:30 Fasted Training Controversy

02:26 Defining Fasted Exercise

04:20 Female Metabolism and Fasted Training

10:00 Body Composition Effects of Fasted Training

16:28 Hormonal Impacts of Fasted Training

28:51 Understanding Exercise Guidelines and Activity Levels

37:48 Fasted Training: Risks and Recommendations

42:50 Navigating Menopause and Exercise

51:45 Final Thoughts on Nutrition and Training