What we’ll cover:

• Combining exercise and fasting
• Finding a routine that works for you
• Supporting your body with food and hydration
• Knowing when to slow down

As part of your personalised Roczen plan, you may have been given a fasting guide, such as a 12:12 eating pattern. This means fasting for specific periods of the day.

Many people choose to combine fasting with regular exercise as part of their weight loss journey. There is no single best way to do this. The most important thing is finding a routine that feels comfortable, supports your health and fits your lifestyle.

If you are new to fasting, give your body time to adjust before increasing the amount or intensity of your exercise. 
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Start gradually

If you're new to fasting, especially if you're also making other changes such as following a lower-carbohydrate diet, your body may need time to adjust. During the first few weeks, you may notice changes in your energy levels. This is often temporary while your body adapts to your new routine. 

Try to:

• Get comfortable with your new eating pattern before increasing the intensity of your exercise.
• Start with gentle activities such as walking, cycling or stretching.
• Increase your activity gradually as your confidence and energy improve.
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Find a routine that suits you

Everyone responds differently to fasting. Some people prefer to exercise before eating, while others feel better after a meal. There is no right or wrong approach. Choose a routine that feels comfortable and fits your lifestyle.

For example:

• If you feel well exercising before eating, you can continue to do so.
• If you prefer to eat first, plan your exercise during your eating window.
• If you usually exercise first thing in the morning but feel low on energy, try a gentle walk or stretching and save more intense exercise for later in the day.
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Support your body 

Even if you are eating within a shorter time window, it is still important to give your body the nutrients it needs.

Try to:

• Include a source of protein at each meal to help support muscle health.
• Drink enough water throughout the day, especially around exercise.
• Build balanced meals with vegetables, healthy fats and wholegrain carbohydrates where appropriate.
• If you are taking a GLP-1 medicine, protein becomes even more important because you may naturally eat less. Aim to include a source of protein each time you eat.
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Listen to your body

Some days you may have plenty of energy. Other days you may need to slow down. This is completely normal. Pay attention to how you feel.

If you notice:

• dizziness
• feeling faint
• unusual tiredness
• difficulty completing your usual exercise

choose a gentler activity, shorten your workout or take a rest day. 

If these symptoms are new, severe or keep happening, speak to your healthcare professional. Rest and recovery are an important part of looking after your health.
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Summary

Fasting and exercise can work well together, but there is no perfect routine. Start gradually, choose activities you enjoy and eat balanced meals that include enough protein and other important nutrients.

The best routine is one that fits your lifestyle and is realistic for you to maintain.

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Mentor’s Tip

If you're starting a fasting guide, don't feel you need to change everything at once. Focus on building one habit first, such as taking a short walk each day. Once that feels part of your routine, you can gradually add more activity if you want to.