I agree 100% with the benefits of fasting. I am suggesting the following 4 points:
It is not better for most goals to train within the fasted period than to train during the fed period. My premise is that there may be benefits to fasted, low rep strength training with light active recovery for body comp, but that training in the fasted period doesn’t enhance the cell ageing effects of the fast over training in the fed period given that daily calories and fasting period are the same. Training itself promotes autophagy and improved insulin sensitivity and training in the fed period while having a separate fasted period is probably as good or better because of non-insulin mediated glucose uptake during training and because it can improve training work capacity.
For overall health and probably for cell aging, intermittent fasting may better if done 2 out of 7 days or at most every other day. A 4-6 hour feeding window 2 out of 7 or every other day at most will activate the immune system to scavenge for degenerate proteins which also will lead to autophagy of precancerous cells. I think that when you IF every single day, it can desensitize the immune response or back up disposal pathways or use up resources needed to have a healthy immune system.
The OP is in around a 1000 calorie per day deficit already. I don’t think that training during a fasting period is going to add much in terms of insulin sensitivity and improvements in cell ageing and body comp when you already have a 1000 calorie deficit. A 1000 calorie deficit is going to rapidly improve insulin sensitivity and is going to activate autophagy intermittently throughout the day. If you are already cutting 1000 calories a day and training, then the length of your fasting periods and whether you train in the fasting period don’t seem to matter to me.
I.F. on top of a constant ketogenic diet where the dieter is fully adapted to burn fat and ketones as the 2 primary fuel sources is not going to further combat cell ageing. A ketogenic diet already deprives cancerous cells of glucose, and reduces the body’s need for gluconeogenesis since ketones are being made around the clock by the liver. In ketosis, I doubt that the body even senses a difference between the fasted and fed state. If you don’t eat breakfast, the liver doesn’t say “hey, we need to catabolize some protein to make glucose”, it says " make more ketones". I am suggesting that at a given caloric intake, IF, and particularly, fasted training on a constant ketogenic diet does not make sense. It may not be bad, but it doesn’t make sense that it would enhance the benefits of the ketogenic diet.
Short summary: IF and particularly fasted training, for someone already on a 1000 calorie deficit, or already in constant ketosis seems unlikely to be better for any purpose.