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In recent years, intermittent fasting (IF) has become increasingly popular due to its well-known benefits for weight loss as well as its effects on hormone balance and general health. Many people also believe that fasting can help boost testosterone levels. But is it really true? Does Intermittent Fasting Increase Testosterone?
Before we answer the question: “Is fasting good for hormone levels?” let’s first understand the true sense of fasting that we’re talking about here.
An eating pattern that alternates between times of eating and fasting is known as intermittent fasting. It is not a diet in the traditional sense. There are various ways to fast intermittently.
The 5/2 diet calls for limiting daily caloric intake to 500–600 calories on two days each week. The other five days are dedicated to following a regular diet. The 16/8 approach calls for an 8-hour window for eating and a 16-hour fast. When you practice alternate-day fasting, you fast one day and then eat normally the next.
Increasing the amount of time between meals is the main idea behind intermittent fasting. This allows the body to use its fat as a source of energy throughout the fasting phase.
There have been common myths about fasting and hormone levels. You need to understand the relationship between intermittent fasting and testosterone to answer the question: Does prolonged fasting affect testosterone?
There is evidence from a number of studies that fasting may improve hormone production and sensitivity, which supports the theory that intermittent fasting may raise testosterone levels.
According to some experts, fasting induces a stress response that increases the synthesis of hormones, including testosterone. Furthermore, it has been found that intermittent fasting enhances insulin sensitivity, which is directly related to the synthesis of testosterone. The synthesis of testosterone can be hampered by insulin resistance, which is frequently linked to obesity and metabolic diseases.
Though the data in human studies is not as strong as it is in animal studies, it is suggestive of a possible connection between testosterone and intermittent fasting. A 24-hour fast was found to significantly raise circulating testosterone levels in an experiment involving young men. Another study found that men’s testosterone levels improved when they followed a time-restricted meal schedule.
Despite the positive findings, not every study has found a substantial impact of intermittent fasting on testosterone production.
According to some research, any boost in testosterone that occurs after fasting may only last a short while before returning to normal levels.
Individual characteristics including age, sex, and general health may also have an impact on how the body reacts to intermittent fasting. For instance, the consequences of testosterone stimulation may differ between younger, healthier individuals compared to those with underlying hormonal abnormalities. Intermittent fasting may have different consequences on your testosterone levels depending on how you fast and how consistent you are with the fasting.
While some people may benefit greatly from intermittent fasting, others might have negative side effects or hormonal imbalances. For this reason, it’s essential to monitor your fast’s effects so that you can adjust it—or not—as needed.
Although testosterone levels normally drop with age, there are lifestyle choices and natural testosterone boosters that can promote healthy testosterone production.
So, do you need to fast for testosterone? Apart from the practice of intermittent fasting, there are various other approaches that you might consider to increase your testosterone levels, including:
Testosterone replacement therapy is also an option for those with a clinical diagnosis of low testosterone levels, but it must be used carefully and under medical supervision.
One surefire method to raise your T-levels is to become one with nature. It was shown that spending as little as 15 to 20 minutes outside can raise testosterone levels by up to 120%. So, maximize your lunch break and take a stroll in the park.
Interestingly, sun exposure also produces large amounts of vitamin D, a steroid hormone required for testosterone, cell formation, and healthy sperm. You now have the justification you need to plan that last-minute vacation or find some inspiration to go outside. It increases your libido as well. So that’s really a no-brainer.
Supplements can be used during intermittent fasting, but it’s important to consider the type of supplement, when to take it, and your own health concerns. You can be sure that taking supplements is safe and beneficial for you by speaking with a healthcare provider and keeping an eye on how your body reacts.
When consumed on an empty stomach, several supplements can interfere with fasting or induce gastrointestinal distress. It is best to consult a doctor before making any changes to your lifestyle, especially if you have other conditions.
Studies have shown conflicting results on the relationship between intermittent fasting and increasing testosterone levels. Some studies are in favor of intermittent fasting while others do not show any relation between the two. However, the additional health advantages that intermittent fasting offers might persuade you to give it a shot. If you want to find out what’s the best intermittent fasting for testosterone levels, you should consult with a doctor.
If you’re wondering how long to fast to increase testosterone levels, a study has indicated that the 24-hour intermittent fasting diet helps boost testosterone in young men. Human growth hormone production can rise by up to 2,000% during this kind of fasting, which can trigger the release of testosterone.
According to a study, men’s testosterone levels are reduced by 30% when they eat, specifically a regular meal of 550 kcal, as opposed to fasting. Thus, breakfast has the potential to lower testosterone levels in men.
Exercises using only your body weight, such as pull-ups, burpees, lunges, and press-ups, will assist your body in quickly reaching a resting metabolic rate for the rest of the day.
To improve even further, consume a protein shake to increase your testosterone levels after your HIIT workout.
