Early rise and early outdoor activity for the best benefits from exercise.
When we sleep, our bodies use up more energy, or fat, in order to mend, develop and restore ourselves for the coming new day. When we awake we are in a low state of ketosis, a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose (including sugars) provide energy. Blood sugars are at optimum levels and insulin levels are way down – this is the perfect metabolic state for our bodies and we can stay in this state until we consume our first meal about 4 hours AFTER a normal daily waking.
Provided you eat no more than 50 calories you will remain in this fasted state well into the day. Staying in this state of ketosis, along with associated low blood sugar levels has many health benefits and will reduce insulin resistance. You could have a small omelette and a coffee or tea with semi-skimmed milk and remain in ketosis until your first meal about noon.
Morning exercise in a fasted state will reap huge benefits. Walking, steps climbing, stretching, outdoor weight training, Ti-Chi, jogging or biking, almost any continued activity will train your body to use it’s stored fats and sugars efficiently. Lifting weights in a fasted state will increase human growth hormone post-workout much greater than lifting weights with food in your belly; high levels will remain high for many hours but will drop as soon as you eat.
Ketosis state fasting benefits will be improved further by having your last meal 4 hours or more before sleep, meaning that you should eat your daily nutritional and energy needs within a 7 hour period in the middle of the day – say between noon and 7pm.