All content has been reviewed by a PhD from the preventive medicine department of the Faculty of Public Health of Sofia. ✅

TestosteroNerd is reader-supported. When you buy through the links on our site, we may earn an affiliate commission at no extra cost to you.

Empty plate with a fork and knife

Intermittent Fasting For Men – The Ultimate Guide

As men, we should always strive to gain a competitive edge, whether it’s about having more testosterone, being more shredded or muscular etc. And something that may help in all of these aspects (plus more) is fasting! That’s right and today’s post will be all about Intermittent fasting for men as we focus on how this unique method can help you get in shape as well as giving your manhood a boost.

Now, I know that it probably sounds like I’m out of my mind to claim that anything even remotely associated with fasting is good for you.

But as a novel and unique approach, intermittent fasting is actually something truly great for your masculinity.

Just like working out with weights a.k.a. weightlifting!

What Is 16-8 Fasting or Intermittent Fasting?

Intermittent fasting or 16-8 fasting is a unique eating plan, NOT a diet!

Thus, in this eating plan you consume all of your daily calories during the 8-hour feeding window and you restrain from consuming ANY calories (you fast) for 16 hours straight.

Obviously, 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 a metaphorical sense 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 for men, empty plate

Intermittent fasting is BOTH convenient and effective

Apart from helping you get rid of the unwanted fat, IF also 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 certain testosterone boosting foods that help you with getting optimal testosterone levels, you can shun away from food for longer periods of time and still be alpha!

Commonly you can go for two main approaches when you want to make use of IF ) in terms of how many hours to fast for and they are:

  • 16 hours of no calories, 8 hours of eating
  • 24 hours of no calories, 0 hours of eating

Let me translate what this actually means: You do not eat for 16 or 24 hours respectively.

Testosteronerd Recommends Testogen for Naturally Boosting T levels

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!

No junk food allowed style of sign

How To Properly Utilize Intermittent Fasting?

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.

While following this diet protocol might not be rocket science, it’s still essential to stick to the guidelines and NOT break the fasting intervals.

1. The 16-hour fasting variant

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).

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 variant

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 lasts 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!

Cup of tea on a wooden table

Can You Consume Beverages During The Fasting Phase?

Yes, but you have to choose wisely.

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 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

For example, I love me some pure, filtered tap water.

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.

Oh, and keep an eye out for certain testosterone-lowering foods like soy and junk food during the feeding window!

The whole idea of IF is to get you in 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!
Intermittent fasting, exclamation mark

Intermittent Fasting Has Been Scientifically Proven To Increase Testosterone By 180%!

That’s right and you’re about to learn about even more astonishing scientific findings regarding this diet plan.

Spoiler alert – short-term fasting will help you lose fat and become manlier at the same time!

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 an increase in both their testosterone and luteinizing hormone values (1). What will catch your attention is a particular percentage – the testosterone response to fasting was a 180% increase in T levels.
  • Another academic work mentions more stunning results – ~2000% increase in GH (human growth hormone) (2). 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 (3). 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!

Honestly, It all makes sense when looking at animal species 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 obese…

Does Fasting Help With Fat Loss Too?

You bet, it does!

Here’s some scientific proof to back the claims that IF accelerates fat loss, which in return maximizes our testosterone levels:

  • Guys from the Journal of Obesity examined how fasting can interfere with lard and found that the test subjects utilized their fat used for fuel during exercising (4). Not a huge shocker here I’d say.

And 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 higher your body fat level is, the higher your estrogen will be.

Curious to know 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!

More fat = more estrogen = less testosterone!

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…

Fork shown in half on white background

Are There Any Drawbacks To Intermittent Fasting?

Just like any other plan, protocol, program, service, product… (you get my point) IF has its own set of cons.

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 news 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!


I want to conclude this article by saying that this stuff’s legit, keep that in mind!

There are countless 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 (i.e. Juicing For Your Manhood) 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.

Want to know more about IF?

Or do you want to share the ultra-successful fasting protocol that got you super ripped?

Leave a comment below!


What is Intermittent Fasting?

Intermittent fasting (IF) is a type of eating pattern that involves alternating periods of fasting and eating.

It doesn’t restrict any foods but only the time you are allowed to eat them.

The most common types of IF include the 16/8 method, where you fast for 16 hours and eat for 8 hours, and the 5:2 method, where you eat normally for five days and restrict calories to 500-600 on the other two days.

Is Intermittent Fasting safe for men?

Yes, Intermittent Fasting is generally safe for men as long as they are healthy and don’t have any underlying health conditions.

However, it is always advisable to consult with a healthcare professional before starting any new diet or exercise program, especially if you are on medication or have any health issues.

Can Intermittent Fasting help men lose weight?

Yes, Intermittent Fasting can be an effective way for men to lose weight.

IF restricts calorie intake, which can lead to weight loss if done consistently.

Additionally, fasting can improve insulin sensitivity, which can help with fat loss and muscle gain.

Is it necessary to exercise while doing Intermittent Fasting?

No, it is not necessary to exercise while doing Intermittent Fasting, but it is recommended.

Exercise can help boost weight loss, muscle gain, and overall health.

However, it is important to choose the right type of exercise and not over-exert yourself, especially during fasting periods.

What are the benefits of Intermittent Fasting for men?

Intermittent Fasting has several potential benefits for men, including weight loss, improved insulin sensitivity, reduced inflammation, increased energy, and improved cognitive function.

Additionally, it may help prevent chronic diseases such as type 2 diabetes, heart disease, and cancer.

However, it is important to note that these benefits may vary from person to person, and more research is needed to fully understand the effects of IF on men’s health.




6 thoughts on “Intermittent Fasting For Men – The Ultimate Guide”

  1. I started IF in September 2020. As of today, April 27, 2021, I have loss 55lbs (down from 220 lbs. to 165 lbs.) while quarantined and no exercising, just my usual errors and activities. I have never been a breakfast eater, but I grew up fasting on religious holidays and seasons, therefore, fasting was fairly easy for me. I was a type 2 diabetic and as of today, I do not take any insulin or any diabetic medications. I feel a 100% better.
    I plan on starting gym exercising 3 times weekly now that my gym has reopened. I encourage anyone concerned about their health to give IF a try. I will be 75 in September.
    My neighbor thinks I am 55. Sssssh!

    1. Hey Larry and welcome aboard!

      Wow, your story is truly inspirational.

      You’re clearly reaping the benefits of doing IF and working at 75, as evident from your neighbor.

      The health benefits of intermittent fasting cannot be debate and the best thing about it is that it’s dead simple to implement into one’s daily routine. In fact, I’d argue that it’s more convenient than a regular meal schedule involving eating every several hours.

      Keep it up!

      Cheers and God bless,

      — Simon

    2. Hey Larry!
      Way to go buddy!! Your story just inspired me to start IF today as part of my recovery from a second stroke.See where IF gonna take me.(There is plenty of room for improvement)
      Jani (52)

  2. Hello gentlemen, Robert here. I started fasting appropriately 4 months ago, after hearing about intermediate fasting from several medical articles. I am 71 years young and have been an athlete that continues trying to remain fit all my life. since starting my fasting regime I have lost 30 pounds of disgusting fat, and I still wake up under the big top.

  3. Robert here again, I have been casual with my fasting and am practicing every day 20 – 22hrs. I’m doing a multiple vitamin, daily. Working for my body.

Leave a Comment

Your email address will not be published. Required fields are marked *

Although I'm a Ph.D., I'm not a medical doctor. The content on this websites is meant for educational and informational purposes only, it's not medical advice. The information and other content found on this website is not a substitute for professional medical expertise or treatment.