People have been fasting for ages for various purposes like weight loss and spirituality. Some individuals even fast because they are angry, but here, the fasting we are talking about is linked with an integral part of the human body, especially in males. You must have heard about intermittent fasting, right? Almost every health enthusiast must have come across this term. This strategy of weight loss has gained popularity recently and comes with other health benefits, too.
In men, one of these has a notably great impact on hormones, specifically testosterone. This hormone is responsible for various bodily functions such as muscle growth, libido, bone density, and many more. So, is there a connection between intermittent fasting and testosterone? To find out, you must read further, but before that, you must understand testosterone and the concept of intermittent fasting.
What Is Testosterone?
Testosterone is basically associated with sex drive in both men and women. This hormone is produced in the testicles and ovaries, but its concentration is higher in the male body. Maintaining the right level of hormones is the prime concern of men as it affects their lives, relationships, concentration, and physical and mental health.
The Concept Behind Intermittent Fasting
Intermittent fasting (IF) refers to the eating pattern that focuses not on food but on the timing of eating it. In this approach, you have to pay attention between the periods of fasting and eating. There are three types of IF that are mainly recommended by nutritionists, namely the 16/8 method, the 5:2 method, and the eat-stop-eat method.
In the 16/8 method, you must fast for 16 hours and eat for 8 hours. It is the best practice to eat something every 2 hours four times while maintaining your calorie intake. This time window must be maintained for better results. However, you are allowed to drink no-calorie beverages and water during those 16 hours of fasting.
In 5/2 intermittent fasting, you are allowed to eat to your heart’s content for 5 days, and then for the remaining two days, you must lower your calorie intake. It is best if you intake 500-600 calories for the last days of the week. This must be followed without fail in order to have notable changes in your body.
In the eat-stop-eat approach, you must stay in a fasting period for 24 hours once and twice a week. This does not mean that you will eat high-calorie food during your eating period. You must pay attention to what you eat and eat responsibly so that you can get the best results.
The Effects Of Intermittent Fasting On Testosterone
You May Experience Weight Loss
Intermittent fasting is deeply associated with weight loss in humans; hence, it can cause you to lose excess weight. You must be attentive that your fat cells do not convert the testosterone into estrogen as it can lower your hormonal levels. Once you start intermittent fasting, you can reduce your body fat, and thus, your testosterone levels will get higher.
The Feeling Of Sensitivity In Insulin
You may feel a notable change in the sensitivity of your insulin as intermittent fasting improves it by raising testosterone levels. When you fast for a longer period of time, i.e. 16 hours or 24 hours, your insulin level drops. This may lead to the risk of insulin resistance, and IF can help you maintain your testosterone levels.
Improvement Of Hormonal Health
Fasting triggers the process called autophagy, i.e. the method through which your body cleans the damaged cells. Once the damaged cells are thrown out of the body, they start to regenerate new and healthier ones; hence, IF helps in the rejuvenation of your overall hormonal health.
Increased Production Of Human Growth Hormone (HGH)
Human growth hormone is essential for muscle growth and repair. It does so with the help of testosterone, as the more hormone is produced, the more it will help in overall body growth. Intermittent fasting stimulates the production of HGH and thus enhances the production of other hormones in the body.
Intermittent fasting is directly connected to your way of consuming food and the time difference between your fasting. It has a potentially positive effect on your testosterone levels and offers various mechanisms that can be beneficial for your overall health. You must consult your healthcare expert as to which method you should go with because not everyone has the same body and resistance level.