#1 Fat Loss Tip: Why Fasted Cardio Works for Some But Not Others — How to Make It Work for You

Millions have benefited from fasted cardio, yet billions miss out because of confusing advice. In this story, I’ll cut through the noise, sharing clear guidance backed by science and my experience.

A chapter from Cortisol Clarity Book and Condensed Research Manuscript Summarized on Medium.com upon request from thousands of followers.

Image created with my website tools for inspiration purposes

The Secret to Losing Visceral Fat Loss While Keeping Lean Muscles

Dear Subscribers, I trust this message finds you well. This is a special story for you that might change your life. Discovering fasted cardio in my younger years when feeling awful and metabolically broken changed my life. It was a godsend. It helped me lose over 10 kilograms of stubborn belly fat, reverse prediabetes, and shrink my waistline by six inches — all within a year.

Nowadays, in my sixties, I still use a bit of fasted cardio combined in the form of a barefoot walk in the morning and 15 minutes of the trampoline with 10 minutes of calisthenics to boost my energy, sharpen my focus, stay fit, have an uplifting mood thanks to ketosis and BDNF, and keep my abs in my older years.

The secret to my success was understanding the mechanisms and roles of two master hormones, cortisol and insulin, which affect other hormones and neurotransmitters, which are included below. I covered insulin in my many stories, and I wrote a book about cortisol, which is where this chapter came from for clarity.

For centuries, fasted cardio has been a trusted method for millions to achieve health and fitness goals. Yet today, a wave of misinformation threatens to cloud its proven benefits. It is concerning to see self-proclaimed “experts” with little foundational knowledge misleading those who need accurate guidance the most.

Take, for instance, a 19-year-old YouTuber with millions of followers who speaks confidently about cortisol, drawing conclusions from second-hand information without formal training or credible evidence. These oversimplified and often flawed explanations leave their audiences confused, discouraged, and misinformed.

Rumors are now circulating that walking 10,000 steps in the morning can harm your health and lack scientific support. This is deeply concerning. A 90-minute walk in the fresh morning air, under the rejuvenating early sunlight, should not need a study to prove its value — it’s one of the most natural, health-promoting activities we can do.

To dismiss such a universally beneficial practice is not just shortsighted; it borders on absurdity. How have we reached a point where something so simple and inherently good is questioned without thoughtful reasoning?

It is an alarm bell and reminder of how easily misinformation can undermine the very habits that have supported human health for centuries. Let us not forget the power of common sense, especially when it aligns with what our bodies and minds have thrived on for generations.

When reversing my prediabetes and abdominal obesity, I used to walk at least 20,000 steps every morning on the beach in a fasted state. I lost visceral fat and kept lean muscles. A mature couple reversed type II diabetes by walking 20,000 steps or even more sometimes. They felt wonderful. Those watching TV or YouTube videos saying “no scientific evidence” gain more visceral fat, get obese, and even get depressed.

What is truly disheartening is how readily people consume health advice from unreliable sources, only to see no progress and then shift blame — to governments, health organizations, or anyone but the root of the problem: poorly vetted information.

This situation reminds us of the critical need for credible, science-backed voices in the health and wellness space to cut through the noise and empower us to make informed decisions.

Now, I want to add a caveat. Fasted cardio is not for long-term weight loss. It is a powerful tool for the short term as a jumpstart. The better option when we lose some visceral fat is to use more resistance training and less cardio, as I explained in various stories. Here are a few eye-opening examples:

Here’s Why Cardio Isn’t My Forte, But I Do It for 5 Compelling Reasons for Decades.

8 Health Benefits of Resistance Training for Older Adults and How to Do It Correctly

Why Women Need Resistance Training and How Can They Achieve It

Microtears, Nourished by Inflammation and Stem Cells, Can Build and Maintain Lean Muscles

For those unfamiliar with the concept, fasted cardio refers to exercising on an empty stomach, typically after an overnight fast, when insulin levels are low and the body is primed to use stored fat for energy. This approach leverages natural hormonal shifts, such as elevated glucagon and moderate cortisol, to enhance fat oxidation, making it an efficient strategy for fat loss when done correctly.

Have you wondered why fasted cardio works wonders for some people but not for others?

I will summarize the real science behind it (not cherry-picked reviews), highlight key points of my experiences and observations, and provide practical tips to help you make it work for you if you are willing to customize it for your needs with professional support. I give you a comprehensive perspective and also highlight risks.

The Science Behind Fasted Cardio

For decades, sports and nutrition scientists have studied and reviewed the effects of fasted cardio, uncovering fascinating insights.

Anthropological research also highlights its roots in human evolution, while modern clinics worldwide have published compelling case studies in various languages. Many of these valuable findings remain untapped, as they are not yet captured in English-dominated databases like PubMed.

For instance, PubMed has only indexed many studies since 1935 but exclusively in English. This leaves a vast wealth of knowledge, like many times, untapped by English-speaking people.

Source

Think about it — there are over 100 languages and countless studies conducted before this timeframe that scientific reviewers simply cannot access. As a multilingual researcher, I had the privilege of accessing paperback versions of outstanding scientific papers in multiple languages.

This gap in accessibility creates a skewed perspective, overlooking valuable research and cultural practices that could broaden our understanding. Imagine the insights we might be missing from centuries of scientific inquiry and diverse traditions worldwide. True knowledge goes beyond the confines of a single language or modern database.

From my intense reviews in the 1980s when I was struggling with metabolic issues, I noticed that scientists and clinicians globally produced evidence that fasted cardio taps into the body’s inherent ability to burn fat, leveraging powerful processes like ketosis, autophagy, and mitophagy to maximize efficiency.

I will briefly introduce the mechanisms that make this method effective and compelling. Then, cover practical tips with pros and cons in detail. This is a long story, around 20 minutes, extracted from 200 pages of the research manuscript, so it is better to save it and read it at an opportune time. I also created a longer and shorter interactive audio re-iterating important points for memorability for those who prefer listening.

I created this premium post for my paid members but I also posted it to Medium for my followers there and will share a copy on my website soon.

Solving the Mystery of Hormonal Harmony in a Fasted State