Fasted Cardio, Protein vs. Fiber, and the Truth About Mouth Taping
I love a good Q&A because you never know where it’s going to go. Sometimes it’s a deep dive into exercise science. Sometimes it’s a debate about whether mouth taping for better sleep is genius or just a claustrophobic nightmare. And sometimes, it’s both.
Recently, Michael and I pulled questions from Instagram to answer on the How to Fitness podcast on a new Q&A episode. The result was a mix of practical nutrition advice, fitness myths debunked, and a few tangents that somehow always circled back to the hot topic of fiber.
Here’s what we covered (and why it matters in the forever pursuit of sustainable health):
Listen here:
is fasted cardio better for fat loss?
Short answer: not really.
Yes, working out on an empty stomach can make your body burn more fat during the workout, but over 24 hours, the difference disappears. For fat loss, your overall energy balance (aka calories in vs calories out) matters far more than whether you trained fasted or fueled.
The one exception is for long-distance endurance athletes. Occasionally doing fasted training can help your body adapt to using fat as fuel. But for most people, performance drops without food, which can make your workout less effective.
Takeaway: Unless you’re training for endurance events, choose the option that makes you feel and perform your best. For some a fasted workout may feel better, for others it may be miserable. Do what works best for you.
Should you fast while breastfeeding?
For most breastfeeding parents, the answer is no.
Early postpartum is one of the most energy-demanding times in your life. Your body needs extra calories and nutrients to support both you and your milk supply.
Research consistently shows that intermittent fasting isn’t recommended for breastfeeding — especially in the early months when breast milk is your baby’s main fuel source. If weight loss is on your mind, there are gentler ways to create a calorie deficit that won’t risk your milk supply and still keep your health and milk supply as top priority. (We could get into a whole topic about unrealistic body standards postpartum here but I’ll spare you!)
Takeaway: Keep meals consistent and nutrient-rich during breastfeeding to protect both your energy and your milk supply.
Mouth taping for better sleep: science or another wellness grift?
You’ve probably seen mouth taping in influencer morning routine videos. The claims range from better sleep to improved immune function, but the research doesn’t support most of those benefits.
There is some limited evidence it may help in specific cases, like mild obstructive sleep apnea or reducing “mouth leak” during breathing treatments. But for the average healthy adult, it’s not a magic sleep hack.
Takeaway: Unless you have a medical reason, mouth taping is more trend than necessity.
Protein vs. fiber: why it’s not a competition
Recently, there’s been a strange trend online pitting protein against fiber, like you have to pick one. But… you don’t.
Protein helps maintain lean muscle, supports recovery, and keeps you full. Fiber improves digestion, gut health, blood sugar control, and satiety. Most people don’t get enough of either, so the real goal is to build habits that make both part of your daily routine. This is especially true given that foods high in protein (meat, fish, dairy) are typical not the same foods high in fiber (fruits, veggies, whole grains).
Takeaway: Aim for balanced meals that include both protein and fiber for the best results. There is no competition between the two.
why am i still hungry even though i am “eating healthy?”
If you’re constantly hungry despite “eating healthy,” you might be loading up on low-calorie, high-volume foods without enough protein, fiber, or healthy fats.
A massive part of sustainability in our nutrition is appetite management and making sure our meals are filling and satisfying. A veggie-based meal, though “healthy,” may not be actually keep you full long if it’s not very balanced (read: contains protein and fat alongside carbs). For minimizing hunger, make sure your meals have multiple components that will keep you full.
Takeaway: Healthy eating isn’t just about eating tons of veggies; it’s about building meals that actually keep you full.
There’s rarely one “right” way to do things. The better question is: what works for your body, your goals, and your life right now?
We unpack all of these questions (plus a few tangents about digestive health and “big fiber”) in the full episode of the How to Fitness podcast.
Resources:
FAQ
Does fasted cardio burn more fat?
No, not in a meaningful way over 24 hours. Choose whichever makes you feel and perform best!
Is fasting safe while breastfeeding?
Usually not, especially in early postpartum when nutrient and energy needs are highest.
Should I focus on protein or fiber?
Both are important for health and satiety, and most people need more of each.
Do short workouts “work?”
Yes. You can see great results with 20–40 minute sessions if they’re structured well.
Need more no-nonsense nutrition information in your life? Sign up for my weekly email each Friday. Get nutritional nuggets, recipes, troubleshooting, and more reasons to ditch restrictive diets and find a flexible (and enjoyable) approach to your nutrition.