TOPIC REVIEW: Fasting and Performance - She Runs Eats Performs

Episode 81

Published on:

23rd Dec 2021

TOPIC REVIEW: Fasting and Performance

TOPIC REVIEW......Fasting and Performance

As the end of the year is nigh, we decided to have a look through our back catalogue of Podcast episodes and discovered we have released over 90 episodes and have had over 21,000 downloads since we started Podcasting back in April 2020, which is very exciting and all thanks to you, our loyal followers.  

We went on to explore which of the episodes has been most popular, and the all-time most popular one is: Episode 18 Intermittent Fasting and the Female Runner.  We then decided to review it and give you any updates on the subject. So here we will:

Pull out key highlights from Ep18

Introduce some new information from recent studies

Give tips on including fasting in your daily/training life

Some of you may also find this information helpful in getting you “back on track” with your healthy eating routines following the indulgences of Christmas. 

Read full article here


In the past 10-15 years we have become aware of FASTING as a way to promote good health, longevity and weight loss. There are so many different fasting approaches it can be difficult to know if FASTING would be health promoting for YOU as an individual and if it would help you as a runner. Here we summarise Episode 18 Intermittent Fasting and the Female Runner


The Different Approaches to Intermittent Fasting


The Benefits of Intermittent Fasting


The Drawbacks of Intermittent Fasting  



  1. If fasting leads to a high requirement for Cortisol, that takes priority over making female sex hormones and the knock-on effect from this is disruption in sex hormonal balance possibly leading to: disrupted periods, fertility issues, low sex drive, peri and menopause symptoms and other hormonally driven health conditions. 
  2. Women appear to lose more weight and percentage body fat than men following fasting
  3. Metabolism of the substrates of Protein/fat/CHO may differ between males and females and this could be influenced by the menstrual cycle and oral contraception.  


Updates on Intermittent Fasting and Sports Performance


Tips on Including Intermittent Fasting in YOUR Daily Life and Training



  1. Fasting comes in various forms – it is about choosing then approach that fits best with your running training and lifestyle
  2. There are strengths and pitfalls to adopting a Fasting approach to everyday life and running training so be sure to weigh these up before embarking on any Fasting style
  3. Remember fasting may impact on sex hormone balance in some women leading to disrupted periods, fertility issues, low sex drive peri and menopause symptoms
  4. Ensure you have your everyday healthy eating plan embedded before embarking on Fasting to help limit its effects on BSB
  5. Finally, remember Fasting is not for everyone…it will depend on your training, your lifestyle, your current health and other factors 

Related Topics:

Intermittent Fasting and the Female Runner

Resistant Weight Loss in Runners

Time restricted Eating and Running Performance


The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

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If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at

Happy Running!

Aileen and Karen 


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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

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Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.