I’m listening to the Dr sims episode right now. I always work out fasted because I do so right when I wake up (generally). What is sufficient to eat before I start my workout? A protein shake? A yogurt?

For optimal pre-workout nutrition, Stacy Sims suggests a balance of protein and carbohydrates depending on the type of workout. If you're aiming for a strength training session, about 15 grams of protein, such as from a protein shake, can be sufficient. This helps get some fuel on board and increases post-exercise oxygen consumption, keeping your resting metabolism elevated for better recovery 1.

For cardiovascular workouts up to an hour, add around 30 grams of carbs to that protein. This combination of carbs and protein helps maintain blood sugar levels and stimulate the hypothalamus, signaling that nutrition is incoming, which can reduce the stress response associated with fasted training 1.

So, a protein shake or a yogurt can be good choices before your workout, with a possible addition of some carbohydrates depending on the workout intensity and duration. Always ensure to have your post-workout meal within 45 minutes after training for optimal recovery and lean mass preservation 1 2.