As the holiday season is underway, a time of big meals, disrupted routines, and often less movement, many people are looking for simple, science-backed ways to stay grounded in their health. According to McCall McPherson, PA, Founder of Modern Thyroid Clinic, fasted walking is one of the most effective and accessible tools to support weight loss this holiday season.
McPherson says walking in the morning, when you’re in your most ‘fasted’ state, allows the body to dip into fat stores more effectively, teaching your body to shift between burning food or fuel and burning fat stores. We chatted with McPherson to learn all about the benefits of fasted walking (and what you need to know to get started).
What is fasted walking?
For those who aren’t already familiar with the concept of fasted walking, fasted walking refers to taking a walk while in a fasted state, ideally in the morning before eating anything that would raise your blood sugar, like coffee with milk or sugar. “Unlike walking after a meal – where your body uses recently consumed calories for energy – fasted walking forces your body to tap into stored fat for fuel. This not only burns fat but also helps improve metabolic flexibility over time,” says McPherson.
Fasted walking is generally more possible in the morning, as most people are naturally fasting overnight. Throughout the night, blood sugar and insulin levels drop, so your body doesn’t have circulating sugar to burn. In turn, this state encourages your body to use stored fat for energy when walking and supports metabolic resets that improve overall energy use.
“A common misconception is that you always need to fuel your workouts with food. Fasted walking shows that your body can efficiently use stored fat as fuel, supporting fat loss in a low-stress, low-cortisol state without overtaxing your adrenals,” she shares.
Effects on metabolism and weight loss
For those who suffer from weight fluctuations throughout the holiday season, fasted walking is a free, easy, and accessible exercise that requires no equipment. Walking can be done socially, with family or friends, and is a flexible way to burn energy before eating. “Walking after meals during the holidays can reduce blood sugar spikes by 30–50%, helping prevent energy crashes and supporting metabolic health,” McPherson shares.
McPherson says fasted walking also helps improve metabolic flexibility, or the body’s ability to easily switch between burning glucose from food and stored fat for energy. “This ability is crucial for weight management because if the body only burns calories from recent meals, it never taps into fat stores. Improving metabolic flexibility enables the body to use fat as a fuel efficiently, supporting sustainable weight control.”
Broader benefits of fasted walking
Beyond weight loss, fasted walking offers a ton of other health benefits that can support your wellness throughout the holiday season. Per McPherson, but fast walking can also:
- Reduce post-meal blood sugar spikes by 30–50%, improving energy and reducing the risk of weight gain.
- Support a healthy circadian rhythm by exposing the body to morning light, which signals the brain that it’s time to wake up.
- Calms the nervous system, supporting stress regulation and overall well-being.
Throughout the cold weather months, it’s not always possible to get outdoors to walk. In these cases, walking indoors on a walking pad or treadmill (or at a local track) offers a great alternative. When possible, McPherson urges people to get outside, as morning light exposure is highly beneficial for both the brain and the mind. “Walking outside without sunglasses helps regulate your sleep-wake cycle, supports hormone balance, improves neurotransmitter function, and enhances mood. Regular exposure contributes to better sleep and daytime alertness,” she shares.
How to get started with fasted walks
Getting started with fasted walking is simple and attainable for anyone (of any fitness level). McPherson says you don’t ned to walk for hours to get benefits. Starting by aiming for at least 20 minutes, with an ideal target of 40 to 45 minutes a few times per week. After about 15 to 20 minutes, the body starts tapping into fat stores in a fasted state. On days when fasted walking isn’t possible based on your schedule, even short walks after meals (10 minutes or so) can help reduce blood sugar spikes.
When it comes to walking, McPherson says any walk is better than no walk at all. With holiday schedules extra chaotic, the beauty of adding fasted walking to your fitness routine is that it doesn’t require a daily time commitment. Even a few fast walks per week can make a huge difference. She also recommends making fasted walks a family activity or involving an accountability partner to stay consistent even when schedules get busy.
For those who already walk frequently, increasing intensity with a weighted vest can help improve bone density and muscle tone. For those already used to intermittent fasting, adding a walk during a fasting period can help amplify results.
