The Run Smarter Podcast
How Safe is Exercise while Fasting? with Kira Sutherland (Re-Run: May, 2021)
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Is it safe to exercise while fasting? What if you're a recreational runner? A woman? Or trying to lose weight?
In this episode, I’m joined by the brilliant Kira Sutherland, a naturopath and sports nutritionist with over 25 years of clinical experience and a deep passion for endurance sports. Together, we unravel the science (and myths) behind fasting and athletic performance.
Kira shares practical, evidence-informed insights about:
- 🕒 The different types of fasting (intermittent, dry, Ramadan, fasted training)
- 💪 How fasted exercise influences fat adaptation, performance, and recovery
- ⚠️ Common mistakes athletes make with fasted training
- 👩🦰 Why women respond differently to fasting than men (and what to do about it)
- 🍽 The truth about post-exercise eating windows and what matters most
- 🧠 Why the body’s natural rhythms may matter more than your fasting schedule
- 📆 How often and when runners should fast depending on their goals
Whether you're curious about using fasting for performance, longevity, gut health, or fat loss — this episode will help you understand how to do it safely, effectively, and in sync with your body.