Fasting exploded in popularity over the last decade, and we've had a number of people in our Newark, DE, community ask us if its right for them, but most claims around fasting are overhyped. The science shows intermittent fasting isn't magic—it’s just another way to eat. Fat loss, recovery, and performance still come down to fundamentals.
Claim: Fasting slashes inflammation and heals chronic disease.
Reality: Most reductions in inflammation come from losing body fat—not the fasting itself.
Once you control for weight loss, fasting doesn’t beat regular dieting. Fat loss lowers inflammation. Fasting just creates a calorie deficit. So does portion control.
Claim: Fasted workouts burn more fat and improve performance.
Reality: They might increase fat use at lower intensities, but not actual fat loss.
And they crush performance when intensity goes up—think lifting, sprinting, circuits. Your muscles need fuel. No fuel = weaker workouts = fewer results.
Want strength and performance gains? Eat before training.
Claim: Fasting after workouts helps recovery through autophagy.
Reality: Your muscles need protein post-workout. Autophagy matters, but not more than muscle repair.
Waiting 16 hours to eat after training slows recovery. If you’re lifting heavy or trying to build muscle, get protein and carbs in after. Your body will thank you.
Claim: Intermittent fasting burns more fat than regular dieting.
Reality: When calories and protein are equal, fat loss is the same.
The real benefit? Fewer meals = fewer decisions. That helps some folks stay consistent. But it’s not metabolic magic. It’s just one way to control intake.
Claim: Fasting boosts human lifespan.
Reality: It does in mice. In humans, we don’t know yet.
Most data is early, short-term, or from animals. If you want to live longer? Build and maintain muscle, move daily, don’t carry excess fat, and sleep well. Fasting might help you stay lean—but it’s not the core strategy.
Fasting can work—but only if it helps you stay consistent with training, nutrition, and recovery.
It’s not magic. It doesn’t boost fat loss beyond a calorie deficit. It doesn’t improve performance for intense workouts. And it doesn’t guarantee recovery or longevity benefits.
What does work long term?
Fasting might help with those. Or it might make them harder. Use it if it fits your lifestyle. Drop it if it doesn’t.
Ready to train, fuel right, and make progress that sticks?
Book a No Sweat Intro with a coach at Hardbat Athletics in Newark, DE. Let’s find the system that works for you.
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