Intermittent Fasting For Men, Any Good?

Poor and homeless people fast most of the time, so why can't you?

Empty plate with a fork and knife

I wonder how many of you are now accusing me of being a lunatic, maniac… someone suffering from pure insanity? Perhaps you’re not far off (nah, I’m a sane man with good faith actually), still – let’s talk about fasting! Intermittent fasting for men is what will be discussed and put a spotlight on this method for getting in shape and also giving your manhood a boost – more about this later on!

So chances are you are male (if you’re female and find this site interesting, kudos to you) and you’re interested in this fasting (don’t confuse with fisting, please!) craziness. You’re also probably interested in our favorite male hormone testosterone and how to optimize it. High five, same here!

This is where questions arise and you become overwhelmed by your lack of knowledge concerning the main topic here, but fear not! Yours truly will get to the bottom of this – by the end of this piece of writing you’ll be fasting yourself to greatness with the added bonus of being more ripped! How cool would that be? Proceed.

Is IF something you eat… or drink?

Question mark in a small blue circle

I knew you’d ask! Well, it happens to be a brand new nuclear device meant for total world domination. Are you happy now? If you’re one of these information-hungry folks then you probably feel like you need MORE. I’m okay with that so let’s explore this good for your androgen activities piece of fasting protocol!

This type of fasting is not your boring, run-of-the-mill diet plan (it’s not even a diet plan, to begin with). It’s not a compilation of foods to eat or not, it’s the deliberate act of skipping meals for the greater good!

So IF (intermittent fasting) is pretty much a cycle, in e metaphorical fashion of course! It’s a cycle because, in a nutshell, you stop consuming food for a certain time period and after that, you fit all your daily calories in the remaining time frame. Sounds plain, simple and easy? Yep, it totally is!

Intermittent fasting is BOTH convenient and effective

The whole idea behind this innovative and not-so-sophisticated approach to getting rid of unwanted lard is that IF has the capabilities to improve your overall hormonal profile (including testosterone). This my friends is pure GOLD, so go tell your friends about it and send them over here!

In addition to specific eatables that help you with your optimal testosterone, you can shun away from food for longer periods and still be alpha! Commonly you can go for two main approaches when you want to make use of IF (you now know what this stands for, come on), in terms of how many hours to fast for:

  • 16 hours
  • 24 hours

Let me translate what this means for you not-so-bright guys: You do not eat for 16 or 24 hours respectively. You basically abstain from anything containing calories for this time frame. After that, you consume ALL of your calories in the remaining time window (8 hours in the case of a 16 hour fast).

This means you completely forget about things like:

  • Protein shakes
  • Fruits
  • Veggies
  • Smoothies
  • Juices
  • Blondes
  • Brunettes

Alright, I don’t want you to take the last two seriously… thinking about it now, they might even put you in a deeper fasting state. Especially if you replace ‘a’ with ‘i’ in the word fasting!

Personally, I’d always go for the first option (16 hours), however, fear not – your body will NOT eat all your muscles if you don’t eat for a whole day. We’ve become rather feminized and weak in terms of how pitiful our eating window, in general, has become. Everyone starts to “die” when there’s no food around them every 2-3 hours… come on, give me a break already!

Cup of tea on a wooden table

You CAN consume beverages during the fast!

A Certain type of beverages that is, like I mentioned earlier – juices of all kinds are a huge no-no! And do I even need to start my rant against alcohol? Glad you share my view, cheers! As it’s already quite obvious, IF is not some neo-nazi type of fasting program so chill – you can consume liquid stuff like:

  • Tea (green tea for fat loss is top notch)
  • Coffee (revs you up when you need it)
  • Water (our bodies are ~60% water so… yeah)
  • Any 0% calorie drink

I adore pure, filtered tap water (watch out for T-lowering nutrition though). This means chugging down massive amounts of it is child’s play for me, but what do you like to drink? If you’re a coffee maniac then it’ll be more complicated, simply because you can’t go berserk and sip a caffeine beverage throughout the day. Or you really will become a maniac quite literally!

The whole idea of IF is to get you in a better shape, mood, mindset… you name it! This is why it’s completely essential for you to keep the fasting stage free of calories. Reaching out for a tiny little biscuit and thinking that it can’t possibly do any harm is foolish guys!

Do you think Hugh Jackman would’ve been so ripped in his role as Wolverine if he cheated here and there? He’s known as Huge Jackedman for a reason! Maybe we’re not movie stars and our careers don’t depend on that but when you get serious with something, stay serious!

“To get down to the quick of it, respect motivates me – not success”

– Hugh Jackman
Let’s all agree with Hugh (or huge) on this one. You’ll earn respect no doubt if you start to implement IF into your daily schedule! However, you can never start if you don’t know how to, right? This is where I step in!

Utilizing Intermittent Fasting sensibly!

No junk food allowed style of sign

Your androgen environment will be more than operating optimally after you incorporate a sound IF plan! Without further ado let’s dive into the two primary ways of Intermittent Fasting.

(1) The 16-hour fasting plan

I believe there’s not much room for introduction here because anyone with half a brain would realize that you eat for 8 hours and then you stop eating for 16 hours. This idea was originally implemented by a guy named Martin (Berkhan to be precise) and the concept is as easy as ordering yourself a Big Mac (not that you should of course).

Keep in mind that there’s no problem in doing this every single day, or if you’re not confident enough, 2-3 times a week is decent. The common strategy for you here is the following (for example):

  • Start of the fast – 8 P.M.
  • Stop of the fast – 12 P.M. (next day)

It’s what most of the population (the IF one that is) does and it works like charm. You can adjust it as much as you desire, but I also think that this HAS to be the best approach because you don’t go bed feeling miserable and hungry.

On a side note – please NEVER use the 8-hour feeding window as an excuse to indulge in horrible junk food such as KFC, McDs, Burger King etc. Do yourself a favor and eat healthy, especially foods that have been proven to maximize your testosterone!

(2) The 24-hour fasting plan

This is the more hardcore version of IF, hands down! If you’re just starting out I’d seriously suggest you begin with the 16-hour one, like really! Or perhaps do a fast for 24 hours but only twice a week for example.

Just like the other option, you DO NOT consume any calories for the duration of the fast, with the exception of non-caloric beverages. Of course, the other exception is that this one last a whole bloody day! A sample pattern would look something like this:

  • Start of the fast – 7 P.M.
  • Stop of the fast – 7 P.M. (the following day)

It’s not exactly rocket science is it? Definitely! Yet I’m sure a lot of you will cry like little (you know what) if they exclude food from their routine for a whole day. But trust me – in the end, it’ll be well worth it for your whole body!

There are more methods of doing IF but I wanted to highlight these two because hey – I don’t care about the other ones! These do the trick, they’re the most straight to the point ones and it’s dead-easy to make the most of your fasting by following one of the aforementioned fasting routines!

What about Intermittent Fasting and big T?

If you are reading Testosterone Nerd, chances are you’ll eventually ask this question! IF is directly related to more of the good stuff – in simple translation this means that applying these fasting protocols to obtain the amazing benefits associated with them.

It all makes sense when look at animal species (also primitive human beings) and how they effectively fast for periods of 12-24 hours straight – it’s something completely normal for them. Today most of us have food readily available at all times, yet we’re sick and fat – do you think men of ancient times were the same?

So what’s the hard evidence that IF can benefit me, you and everyone else in terms of our primary male hormone optimization? Time to find out:

  • Top endocrinologists from Copenhagen decided to investigate and found out that test subjects experienced quite the increase in both their testosterone and luteinizing hormone values. What will catch your attention is a particular percentage – the testosterone response to fasting was an 180% optimization, how about that!?
  • Another academical work cites another stunning result – ~2000% increase in GH (human growth hormone). Of course, GH is not the same thing as testosterone (although they go hand in hand in terms of receiving a boost), yet such a gargantuan increase is beautiful for your androgen environment!
  • IF has another trick up its sleeve, because it lowers the amounts of the hormone called Leptin. Leptin and testosterone don’t like each other, so if one gains the upper hand in your body, the other suffers. What happens if Leptin is on the receiving end? We get more T that way, yay!

Are you a fan now? You better be bro! Intermittent Fasting is not a joke and it absolutely WILL get your system operating the way it’s supposed to. Your male hormonal balance will be leaning towards more of the manly stuff, less puffy estrogen-compounds!

Business man giving the thumbs up sign

Fasting helps with fat loss too!

If you’re not familiar with it already, then let me introduce you to the fact that the more lard you carry the less testosterone you’ll have. That’s not a part of some horror movie, it’s the reality folks! You should do your best to lose the unwanted fat (not that any is wanted though) in order to optimize your androgen environment.

Let me elaborate – the bigger your body fat & is, the higher your estrogen will be. Curious why? It’s because fat cells include the Aromatase enzyme and this buddy does some nasty things such as transforming your primary male hormone into the female equivalent. To put it simply – it converts your T into estrogen so yeah, you get the point!

So what’s the back to claims that IF accelerates fat loss which in return maximizes our testosterone? Let’s see:

When you consider IF for real, I’m positive you’ll experience some sort of weight loss in the form of fat. Taking into account that you don’t overeat on greasy chicken wings during your eating window. I know that’s something that you might consider but be a MAN and stay away from any kind of junk!

Your guilty pleasure could negatively impact your fasting endeavors. However, there are no worries if you are a sucker for bananas for example – bananas are superb for your masculinity!

So far IF seems like the real deal, but maybe you’re wondering…

Are there any drawbacks to IF?

Fork shown in half on white background

Just like any other plan, protocol, program, service, product… (you get my point) IF has some cons of course. It would be too good to be true, although the negative aspect here is relatively small and insignificant in my opinion.

Ready for the list of the so-called setbacks? Let’s rock:

  • Lower energy (during the fasting stages)
  • Brain fog (improves with time on IF)
  • Headaches (drinking plenty of water helps though)
  • Hunger plus food cravings (the body gets used to hunger with time)
  • Obsession with the feeding and fasting window (this is almost 100% bound to happen)
  • Relying on caffeine too much (self-explanatory)

It entirely depends on you as a person and how your body responds to fasting, but either you’ll end up with one of these or some of them, or you might even experience all of the negatives combined. If that’s the case then I’ve got bad new for you mate – you’re one unlucky son of a hitch!

Anyway, as it’s crystal clear – IF is a double edged blade and you need the willpower to succeed. Weight loss (fat loss to be precise) is all about your mental state. Do you want to stay in shape, are you willing to make certain sacrifices? Answer these and then make your choice!

Bringing down the curtain on IF

Curtain with empty seats in the front

I want to conclude this article by saying that this stuff’s legit, keep that in mind! There are countless of examples of how effective IF was, is and will be for just about anyone. Even Hugh Jackman used this method to get big, lean and mean for his role as Wolverine. For me this speaks volumes about how effective this type of fasting is, what about you?

Next time you start to wonder what tools might help you with optimizing your manhood, why don’t you try to become someone who fasts for longer than 2 hours? Fasting is another twist to nutrition, similar to juicing in a way actually. Exploiting testosterone boosting foods in their liquid form is a favorite of mine.

If I was you I’d start Intermittent Fasting the very next morning or evening actually. Give it a try and see where it takes you – I doubt it’ll be the graveyard, even if you’re confident that you cannot possibly survive without food for longer than it takes you to brush your teeth.

Give me a shout if you want to know more about IF or you simply want to brag about your ultra successful fasting protocol and how ripped you are now – applause if that’s the case!

Yours truly,

Founder of Testosterone Nerd




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Founder and author of Testosterone Nerd. A man with addiction, testosterone addiction. From captivating metaphors, humoristic approaches and scientifically-backed research, there's something for every man seeking optimal male hormone levels. Now give me five and rev up that T of yours!


  1. Hi Simon, great article. I’m a huge advocate for intermittent fasting. I have added some in my weekly routine and it helps a lot with overall function. I really enjoyed your writing style and the fact that you have scientific research to back up your article. You really make it clear for the reader and talk about all the ins and outs of fasting for health. Looks great.


    • Welcome Devon.

      As a fan of this type of fasting, I’ve got one word to say – AWESOME! It does clear your mind as well, especially when you approach the feeding window lol!

      Glad you liked my approach – it’s always way more fun to spice things up, eh? Go fast now, in an intermittent way that is!

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  2. I think this website is a great idea. Men need a place to learn about and discuss Testosterone. You seem to have a lot of information on your website. There are many truths and myths about supplements and products to boost testosterone and it is always difficult to know what is the truth. Your site is a good place to discuss this.
    The first place I went to on the website was to learn about you. I felt I could trust you more because of your background. Your background in public health gives you knowledge to evaluate supplements and products with some expertise.
    I like the subjects of your posts and the easy navigation on your site.

    • Hello and welcome.

      First and foremost – thank you for your appreciation. We, men, DO need a place (like this one) to openly talk about our masculinity or what’s left of it.

      Second – without the personal information about me it would’ve been as credible as telling you that I could win an F1 race blindfolded and with my arms crossed. Although that would be rather cool, wouldn’t it?

      Browse your way safely through my website and always give me a shout if you have questions.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  3. Love it!

    I’ve not yet tried this but have been toying with the idea for quite some time now. My main fear is craving food and giving up because I LOVE to eat (healthily, of course). I think your review is the final push I needed to just go out and give it a shot.

    One other thing: when you say the 16 hour fast is 8pm until 12am, don’t you mean 12pm of the next day? For me 8pm until 12am is just 4 hours.

    Thanks a lot for the review and all the best,


    • Welcome, Stephen!

      Intermittent fasting is actually a mental challenge, more than it is a physical one. I fought through the initial “uncontrollable” cravings and I got used to that after just a few days.

      And yeah, my bad – it’s from 8 PM to 12 PM, not AM (obviously).

      Give it a try and let me know what you think about this amazing fasting method!

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  4. Hey,
    I am a somewhat fan of fasting. It has been awhile since I last did this because I kind of forgot about the benefits.

    You can say that I was more concerned about eating healthy. All along, I have been missing out. I am glad that you reminded me of the importance of fasting. This is something that I need to do soon.

    Thanks for the post.

    • Hey.

      Fasting is an amazing experience, even if that sounds counterproductive and possibly ridiculous! To be honest, it’s more a battle in your head than it’s about true survival, especially when it’s done in intervals and only for 16 hours.

      Give it a try mate, you’re gonna love it, no doubt! The body fat reduction benefits are a huge bonus, but truth being told, you’ll be pleasantly surprised that your muscles won’t vaporize without food for certain time amount.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  5. Thanks for this article. I had never heard of IF, but your article makes sense. I am “older.” Recently, my doctor told me to loose weight or die. He said it a bit more gently. I have been looking at my diet and have started to make changes, The information in your article seems to be, for me, another tool that I need to help me get why weight under control. I am going to give it a try,

    • Hello Anastazja!

      If your situation is so dire, something along the lines of IF could suffice – I’d not recommend it, however. Do keep in mind that after all the variations that I’ve mentioned are geared towards men. That’s not to sound sexist, but let me tell you why it’s different for ladies and gents.

      Women who decide to jump on the IF bandwagon could experience problems with their periods and even early onset menopause. Overall disturbance in the metabolic system can be observed so by all means, PLEASE keep in mind that this might not be optimal for the female part of humanity.

      Make adjustments to what you consume (would’ve said ‘what you put in your mouth’, but, yeah…) and perhaps add more physical activity to your lifestyle if possible. Best of luck with your fat loss goals!

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  6. Wow! Who would have thought flaxseed oil would have such an effect?
    I am a big fan of coconut oil and olive oil, so it’s good to know the extra benefit there.
    Trans fats = poison for sure, and the use of partially hydrogenated oils on the market will soon be ending, but you know the food companies have something else they will be using to increase shelf life.
    Have you seen any studies yet on interesterified oils or fully hydrogenated oils? These may be what is coming next.

    • Hi there James!

      Virtual high five for being a fan of both coconut and olive oil! Could never go wrong with these two.

      Even if hydrogenated oils are thrown away, that doesn’t mean they won’t come up with something even nastier – you said it yourself.

      As for the interesterified oils – I’ve found a particular study which compares chemically interesterified palm oil products. This study is ancient (it says it’s from 1994), but you can clearly see that they were testing the idea to use interesterified oils even back then. Adding such chemicals to oils would only suffice fast food chains I’d imagine.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  7. Hey!
    Great website and I am currently in the process of learning more about intermittent fasting. Is this something you have found good success with? Personally I have tried it over the past several months but I have only done the 16/8 hour deal. I have been skipping breakfast twice a week, usually Thursday and Friday, and have found I feel leaner and drop a few pounds before the weekend. Love the entire website and appreciate you sharing your knowledge!
    Mat A.

    • Hey there Mat!

      Oh man, IT is the … you know what! I did give it a try myself, in the 16/8 variation (8-hour feeding window and then 16-hours of fasting) and it was awesome. I did shed some extra water weight plus fat in a short period of time – like two weeks or something.

      Honestly, the 16/8 is the most optimal approach from a social point of view. It’s more convenient and you get used to it pretty fast. So to anyone wondering – give it a try!

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  8. Interesting blog! Is your theme custom made or did you download it from somewhere? A design like yours with a few simple adjustements would really make my blog jump out. Please let me know where you got your design. Bless you

    • Hello!

      Actually, I’ve customized the theme that I’m using to fit my needs. The theme itself, however, is called IonMag by WP Ion and I have nothing but praise for the guys behind the project.

      Wishing you the best of luck with your site!

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  9. Youre so cool! I dont suppose Ive read anything like this before. So nice to seek out any person with some unique thoughts on this subject. realy thanks for starting this up. this web site is something that’s needed on the web, somebody with a bit originality. helpful job for bringing something new to the internet!

    • Hey there,

      Hehe, glad you liked my unorthodox approach!

      I’ve always wanted to bring something different to the table, something more unique and engaging. So it’s awesome to read that you guys like it and it keeps me motivated to continue helping you, the T.N. way.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

  10. fantastic post, very informative. I ponder why the opposite specialists of this sector do not notice this. You should proceed your writing. I’m confident, you have a great readers’ base already!

    • Hello and welcome!

      Thanks for the kind words. Now, IF (intermittent fasting) is a rather controversial approach for the most part and as such it will always have its proponents. Some argue that muscle catabolism is the main culprit of fasting, but receiving all your calories and micronutrients in an 8-hour window while fasting for 16, isn’t going to cause your muscle to deflate all of a sudden.

      There’s a difference between inadequate nutrition and deliberately (and intelligently) fasting for a small period of time.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd

    • Hey there Zvodret and welcome!

      Glad you enjoy my content and above all – that you find it resourceful. My goal is to provide you guys with relevant and easy-to-digest info regarding testosterone and other things related to fitness, nutrition etc. for guys.

      Cheers and God bless,
      Simon | Author of Testosterone Nerd


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