How long after eating can I work out?

The wait depends on the type of carb you ate, not on willpower. On Ep. 28, Nikkiey explains that simple carbs like fruit, white rice, rice cakes or an English muffin digest fast, so they fit best 30 to 60 minutes before training. Push it toward 60 minutes and your body may burn through that fuel early, leaving you more fatigued mid-workout. She adds that with protein, the timing doesn't matter the same way it does with carbs.

Complex carbs work differently. They take longer to digest and give you more sustained energy, so Nikkiey puts them 60 to 90 minutes out on Ep. 28. In her simple vs complex carbs video she says 45, 60 or 90 minutes. The episodes differ a little at the far end. In her morning routine video she says an hour is usually right for oatmeal and calls 90 minutes pushing it.

Nikkiey personally prefers complex carbs 60 to 90 minutes before her afternoon workouts and says she feels solid the whole way through. On days she had only a banana and a protein shake, she felt her energy dip early. Her point is to use whatever fits your schedule and to respect these timeframes so the food actually fuels the lift. If you've been flagging halfway through your sessions, the issue may be your timing, not you.