Hello Viewer,

Caught in the modern cycle of “never enough time” — and an appetite that always seemed to arrive early — I started fasting out of frustration, but I trained out of necessity. What I didn’t realize then was that Fasted Training would become a permanent fixture in my wellness bag — simple, powerful, and transformative.

In Edition #96, we challenge the long-held belief that breakfast is the most important meal of the day; instead, we explore what happens when you train before eating.

👇 CHECK IT OUT  

📥 TL;DR: No time to read? 🧠 1-page cheatsheet
🎥 Watch: 1-Minute Recap OVE’s Guide to Artificial Sweeteners
🏅 Week’s Challenge: Train Fasted 5 Times & Earn Metabolic Badges 
👥 Refer a Friend: Help friends up their wellness—refer & earn rewards
💪 Exclusive Offer: Start your summer body now—work with Coach DC 

VIEWER COMMENT 🗣️

COACH DC: Hi MIM, honey is the best natural sweetener, as well as maple syrup, dates, and beet juice. Raw cane sugar is good in moderation, depending on how it’s processed; find a trusted brand and stick with it.

THIS WEEK’S TRIVIA 🤔 

_{👁️ OVE’S GUIDE TO}

FASTED TRAINING

🥵 Fasted, Train Empty, Burn Deep

Ever trained with an empty tank — no food, just water, maybe some black coffee?

Welcome to Fasted Training: the powerful metabolic upgrade that taps into your deepest energy stores, sharpens your focus, and trains your body to adapt, evolve, and endure. It’s not just about burning fat — it’s about building resilience.

🚀 What Happens When You Train Fasted?

After 12 to 16 hours without food, your body flips a switch:

• You transition from using sugar (glucose) to burning fat and ketones

• Growth hormone increases — supporting muscle maintenance and fat loss

• Insulin drops, which signals your body to release stored fat

• Your liver starts producing ketones — a clean-burning brain and body fuel

This is your metabolic reset — training your body to use fuel efficiently, sparing muscle and leaning into endurance.

🏋🏽‍♂️ When & What to Train

Fasted training is best for:

• 🏃 Low to moderate cardio (Zone 2 walking, light jogging, cycling)

• 🧘‍♀️ Mobility sessions like yoga, stretching, and breathwork

• 💪 Moderate strength workouts (think bodyweight circuits, tempo lifts)

• 🧠 Mental conditioning — where clarity and focus matter more than max reps

⏰ The best time? Morning, after a solid night’s sleep, before your first meal.
💧 Hydration matters more than ever. Add electrolytes, such as sodium, potassium, and magnesium, to help prevent dizziness, fatigue, or brain fog.

🧠 Why Care?

✅ Boost your ability to burn stored fat, especially visceral fat
✅ Improve insulin sensitivity, which supports long-term metabolic health
✅ Build real mental toughness and hunger control through discipline
✅ May enhance cognitive clarity, reduce inflammation, and trigger autophagy (cell cleanup)

⚠️ Start slow: if you're new, skip the sprints and max lifts. Let your body learn the rhythm of training lightly and smartly, while fasting.

MINDFUL CHALLENGE 🧠  

FASTED TRAINING MENU

Train Empty. Choose Smart. Fuel Later.

🎯 HOUSE RULES:

• Hydrate first: 500 to 750 ml water (add electrolytes if >14 hr fast)

• Skip the pre-workout: unless it’s black coffee or green tea

• Don’t overdo it: You’re training light, not depleting your nervous system

• Refeed smart: Protein + whole carbs post-workout for recovery

🕑 Choose Your Fasted Training Slot:

• ☀️ Breakfast Burn (6 AM to 10 AM)

• 🍽️ Lunch Hour Reset (12 PM to 2 PM)

• 🌇 Supper Stretch (5 PM to 7 PM)

• 🌙 Night Flow (8 PM to 10 PM)

☀️ BREAKFAST BURN

Goal: Maximize fat oxidation + mental clarity
Fast Window: 12 to 16 hours
Best If: You’re well-rested, hydrated, and looking to start strong

🍽️ LUNCH HOUR RESET

Goal: Midday clarity + break the slump
Fast Window: 16 to 18 hours
Best If: You’re still fasted from morning or did OMAD (one meal a day)

🌇 SUPPER STRETCH

Goal: Move light before breaking fast or eating light
Fast Window: 14 to 16 hours
Best If: You plan to eat a moderate dinner or already had small snacks

🌙 NIGHT FLOW

Goal: Nervous system reset, support deep sleep
Fast Window: Flexible, best with earlier light meal
Best If: You’re winding down, not looking to burn max calories

📥 Want a 7-Day Fasted Training Plan?
Click below to download a comprehensive guide to workouts, hydration tips, and post-fast meals that recharge you without compromising your progress. Your body’s deeper gear is waiting.

I enjoy creating these weekly wellness guides as much as I once enjoyed breakfast, lunch, and dinner — maybe even more. If you found something helpful in this edition, drop a comment, take the poll or quiz, and let me know what sucked or stuck.

Until Next Edition,

Coach DC 
The Perspective 👁️

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}