The
Daily
Fix
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Baked Spaghetti with Zoodles
Fasting, Feeding, and Exercise
5 bench press
500-meter row
4 bench press
500-meter row
3 bench press
500-meter row
2 bench press
500-meter row
1 bench press
A cheesy, oven-baked spaghetti casserole made with savory meat sauce, spiralized zucchini noodles, and gooey melted cheese.
How fasting and feeding influence metabolism, what happens when we layer in exercise.
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Ingredients
For the Meat Sauce:
1 lb ground beef (or half beef, half Italian sausage)
2 cloves garlic, minced
½ small onion, finely chopped
1½ cups crushed tomatoes (no sugar added)
1 tsp dried oregano
½ tsp dried basil
½ tsp paprika
Salt & pepper, to taste
1 Tbsp butter (for cooking)
For the Zoodle Base:
3 medium zucchini, spiralized into zoodles
½ tsp salt (to draw out moisture)
1 Tbsp butter (for sautéing)
For the Cheese Topping:
1 cup shredded mozzarella
¼ cup grated parmesan
½ cup ricotta or cottage cheese (optional, for layering)
Optional Finishing:
1 tsp olive oil (drizzled after baking)
Fresh basil or parsley for garnish
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 31g
Carbs: 9g
Preparation
Place zoodles in a colander over the sink and sprinkle with salt. Let sit for 15–20 minutes to release moisture. Pat dry with a clean towel or paper towels.
In a skillet over medium heat, melt butter. Add onion and cook 3–4 minutes until soft. Add garlic and ground meat. Brown until fully cooked, breaking it apart. Stir in crushed tomatoes, oregano, basil, paprika, salt, and pepper. Simmer 10–15 minutes until thickened.
In a separate pan, melt butter over medium heat. Add zoodles and sauté for 2–3 minutes until just softened. Do not overcook. Drain excess moisture if needed.
Preheat oven to 375°F (190°C). In a greased 9x9-inch baking dish, layer half the zoodles, half the meat sauce, and dollops of ricotta or cottage cheese if using. Repeat layers. Top with mozzarella and parmesan.
Bake uncovered for 20–25 minutes, or until cheese is melted and bubbly. Broil for 2–3 minutes for a golden top. Let rest 5 minutes. Drizzle with olive oil and garnish with fresh herbs before serving.
These two articles explore how the body shifts between different fuel sources during feeding, fasting, and exercise—and what those shifts actually mean for metabolic health. While fasting and fasted exercise increase fat oxidation, particularly during low- to moderate-intensity exercise, high-intensity exercise relies heavily on muscle glycogen regardless of whether we have eaten beforehand.
The bigger question is whether these differences translate into meaningful long-term adaptations. Research suggests that fasting and fasted training may improve insulin sensitivity, fat oxidation, and glycogen-sparing adaptations in certain contexts, but these benefits aren't universal—and some of the benefits attributed to fasting may simply come from reduced energy intake. For high-intensity training or individuals at risk of low energy availability, exercising fasted may offer little advantage and potentially create additional problems.
Kristi argues against viewing fasting or fasted exercise as inherently superior. Instead, metabolic health depends on the interaction between nutrition, physical activity, and skeletal muscle. Fasting and fasted training can be useful tools, but their value depends on the individual, the type of exercise, and the specific goal.
66# bench
14:30 total finish time