Ever heard that you should work out on an empty stomach to burn more fat and speed up weight loss?
Spoiler alert: That advice was written by a man.
And for men, it can work.
But if you’re a woman? That strategy might be backfiring in a big way.
Your Body Has a Different Game Plan
Let’s talk science for a second.
When men fast and work out, their bodies tend to burn fat for fuel.
But women? Not so lucky.
When you wake up, your body is already in a mildly stressed state. Your cortisol (that stress hormone that loves to stash fat around your belly) is peaking. If you skip breakfast and jump into a workout, your body assumes there’s a crisis and it needs to conserve energy.
So what does it do?
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Burns muscle and bone for energy.
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Stores fat for later.
Yeah. Not ideal when your goal is to feel strong, energetic, and toned.
Don’t Let Your Body Work Against You
Good news: There’s a simple fix.
You don’t need to eat a big breakfast. Just something small with 25–30 grams of protein to flip the right switches in your body before you train.
Try one of these:
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Add a scoop of protein powder to your morning coffee (hello, vanilla latte gains )
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Sip half a protein shake before class
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Eat half a cup of Greek yogurt with a drizzle of honey
You’ll stay light enough to move well and give your body the fuel it needs to preserve muscle, support bones, and reduce cortisol.
This one small habit can be the difference between feeling energized and strong—or drained and spinning your wheels.
Bonus: A Resource You’ll Love
Want to nerd out a little more?
Check out this Mel Robbins podcast episode where she interviews a doctor who breaks down how women should eat and train differently than men for fat loss, energy, and long-term health. It’s packed with takeaways you can use today.
(Pro tip: Grab your protein shake, press play, and go for a walk. That’s called stacking your habits like a boss.)
If You’re a Woman in Rocklin, CA Looking for Results…
At our gym in Rocklin, we do more than just sweat. We coach you on how to train, fuel, and recover in a way that actually works for women.
We offer personal training, small group workouts, and HIIT sessions designed to help you build strength, feel energized, and actually look forward to your workouts.
Curious if it’s a fit? Grab a quick, FREE 15-minute consult with one of our coaches. No pressure. Just straight-up support.
Click here to book your spot.