Intermittent Fasting & Testosterone: What Researchers Say
- Fasting promotes the production of human growth hormone (HGH), which helps make more testosterone (2).
- Three weeks of intermittent fasting led to a 180% rise in HGH levels, which resulted in a 67% increase in testosterone levels (3).
The practice of intermittent fasting has been growing in popularity for some time now, and for good reason. Weight reduction and enhanced insulin sensitivity are only two of the potential health advantages of the intermittent fasting diet, which alternates times of fasting with periods of eating. Yet, how does it influence testosterone levels? Testosterone is one of the most important hormones in a man's body because it helps build muscle, burn fat, and keep the body healthy in general. People have different ideas about how intermittent fasting affects testosterone levels. Some say it's bad, while others say it's good. In this post, we'll look at what studies have found about the link between intermittent fasting and testosterone, as well as what you might expect if you try it. Then, let's dive in!
The science behind intermittent fasting and testosterone
Understanding the biology of the hormone itself is necessary to comprehend how intermittent fasting impacts testosterone levels. Testosterone is predominantly generated in the testicles, and it is this hormone that is responsible for the maturation of male genitalia and the maintenance of male secondary sex characteristics, including face and body hair. Because of its importance in both muscle development and fat reduction, it is often linked to the realms of physical fitness and bodybuilding.
Testosterone synthesis is controlled by the hypothalamic-pituitary-gonadal (HPG) axis, which is a complex network of hormones and organs that work together to keep the right levels of hormones in the body. The pituitary gland releases follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which tell the testicles to generate testosterone.
Now, how does fasting at different times of the day influence this procedure? Studies show that when you fast, your body might make more human growth hormone (HGH), which is known to help make more testosterone. Intermittent fasting has also been demonstrated to increase insulin sensitivity and decrease inflammation, both of which may have a positive effect on testosterone levels (2).
Benefits of intermittent fasting on testosterone levels
The science of how testosterone is made makes it obvious that intermittent fasting may increase testosterone levels in the body. But what does the evidence reveal about its actual outcomes? Three weeks of intermittent fasting led to a 180% rise in HGH levels, which resulted in a 67% increase in testosterone levels, according to research published in the Journal of Clinical Endocrinology and Metabolism (3). Intermittent fasting was linked to a considerable rise in total testosterone levels in males, according to other research published in the International Journal of Obesity.
Intermittent fasting may increase testosterone levels in both men and women. Women who followed an intermittent fasting diet for 10 weeks had significantly higher total testosterone levels than those who followed a conventional low-calorie diet, according to research published in the Journal of Nutritional Science.
Potential risks and drawbacks of intermittent fasting on testosterone
While intermittent fasting has been demonstrated to have various health advantages, including possible improvements in testosterone levels, it's crucial to recognize that it may not be appropriate for everyone. Before undertaking intermittent fasting, for instance, people with a history of eating disorders or other medical concerns should speak with a healthcare provider.
Moreover, some research suggests that extended fasting may lower testosterone levels. Prolonged fasting has been linked to lower levels of luteinizing hormone (LH) and follicle stimulating hormone (FSH), both of which may have knock-on effects on testosterone synthesis, according to research published in the Journal of Endocrinology. This study was done on rats; therefore, additional research is required to see whether the same effects happen in people.
How to incorporate intermittent fasting into your routine for optimal testosterone benefits
If you want to attempt intermittent fasting to increase your testosterone levels, there are a few things you can do to get the most out of it. To begin, progressively lengthen your fasting durations over time. For instance, you may start with a 12-hour fasting period overnight and work your way up to a 16-hour fasting period during the day.
To promote proper hormone synthesis, it's also crucial to ensure that you're getting enough calories and nutrients throughout your eating intervals. Lean meats, seafood, and beans are examples of foods high in protein and nutritional density.
Last but not least, pay attention to your body and make any necessary adjustments to your fasting schedule. It may be necessary to modify your fasting schedule or shorten your fasting times if you're experiencing undesirable side effects like exhaustion or irritation.
Frequently asked questions about intermittent fasting and testosterone
1. Is intermittent fasting safe for guys who want to increase their testosterone levels?
Indeed, intermittent fasting may improve testosterone levels in both men and women.
2. While using intermittent fasting, how long does it take to notice results?
Outcomes may vary from person to person, but a few weeks of intermittent fasting have been demonstrated to enhance testosterone levels.
3. Does intermittent fasting lower testosterone levels?
Although some studies have shown that extended fasting may have a deleterious effect on testosterone levels, additional study is required to confirm this in people.
4. Can intermittent fasting help with other aspects of physical fitness, including muscular development?
Certainly, intermittent fasting has been proven to offer potential advantages for muscle building and fat reduction, both of which are directly related to testosterone levels.
Intermittent fasting and testosterone: real-life success stories
Although there hasn't been a lot of time spent studying the correlation between intermittent fasting and testosterone levels, there are already many anecdotal reports of its effectiveness. For example, bodybuilder and fitness expert Martin Berkhan has been promoting intermittent fasting for years, saying that it could help both build muscle and lose fat. Novak Djokovic, one of the best tennis players in the world, has been seen using intermittent fasting to help him play better.
Conclusion
Because of its potential health advantages, such as weight reduction and better insulin sensitivity, intermittent fasting has gained prominence in recent years. Intermittent fasting has been criticized because it might lower testosterone levels, but new research shows that, in some cases, it might have the opposite effect.
If you want to undertake intermittent fasting to increase your testosterone levels, you should do it in a healthy and sustainable manner. With careful planning, a nutrient-dense diet, lots of water, and medical supervision, you can get the positive effects of intermittent fasting on testosterone production and overall health.
However, keep in mind that everyone's experience with intermittent fasting and testosterone may vary. Avoid extreme calorie restriction or extended fasting while using this dietary strategy.
Enjoy reading? Check out this related article: Are Weight Loss Pills Effective?
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References
- Tinsley GM, La Bounty PM. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev. 2015 Oct;73(10):661-74. doi: 10.1093/nutrit/nuv041. Epub 2015 Sep 2. PMID: 26400446.
- Ho KY, Veldhuis JD, Johnson ML, Furlanetto R, Evans WS, Alberti KG, Thorner MO. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. J Clin Invest. 1988 Apr;81(4):968-75. doi: 10.1172/JCI113450. PMID: 3127426; PMCID: PMC329619.
- Röjdmark, S., Asplund, A., & Rössner, S. (1989). Pituitary-testicular axis in obese men during short-term fasting. Acta Endocrinologica, 121(5), 727–732. https://doi.org/10.1530/acta.0.1210727 https://eje.bioscientifica.com/view/journals/eje/121/5/acta_121_5_020.xml
- Heilbronn LK, Civitarese AE, Bogacka I, Smith SR, Hulver M, Ravussin E. Glucose tolerance and skeletal muscle gene expression in response to alternate day fasting. Obes Res. 2005 Mar;13(3):574-81. doi: 10.1038/oby.2005.61. PMID: 15833943.
- Alirezaei M, Kemball CC, Flynn CT, Wood MR, Whitton JL, Kiosses WB. Short-term fasting induces profound neuronal autophagy. Autophagy. 2010 Aug;6(6):702-10. doi: 10.4161/auto.6.6.12376. Epub 2010 Aug 6. PMID: 20534972; PMCID: PMC3106288.
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