How You Can Use Intermittent Fasting To Increase Testosterone And HGH [Before & After Pics]
Today I’m going to show you EXACTLY how to use intermittent fasting to increase your testosterone and HGH levels.
The strategies in this guide helped me to boost my own T from only 412 ng/dl…
… to 923 ng/dl in less than 6 months time (without TRT).
And today I’m going to show you the exact intermittent fasting plan that I used to help get these results.
Let’s jump right in:
A Beginners Guide To Intermittent Fasting (IF)
Intermittent fasting is an eating pattern that alternates between extended periods of fasting and short windows of eating. It typically cycles over a 24 hour period, but can also cycle over longer periods.
Generally speaking, it doesn’t matter what or how much you eat, but the key thing here is when you eat…
… unless of course, you have other goals in mind (i.e hacking androgen levels, building muscle, or losing fat).
Traditionally it isn’t a diet. Think about it more like an eating style or better yet a pattern.
There’s nothing new about fasting.
It has been around for 1000s of years. Waaay before the internet or concepts like dieting existed. Historically it has been done in hunter-gatherer type settings (probably more like people were forced into it). It has also been used in various religions for centuries.
Here is what is new though:
- Research into testosterone and HGH.
- The reason(s) we use it.
Before getting into hormones and the other benefits, let’s take a look at how exactly intermittent fasting works.
How IF Works - Different Benefits With Different Windows Of Fasting
The “5-2” method is a type of intermittent fasting where 5 days out of the week you eat as you normally would and 2 days of the week you restrict your calories to approximately 500 (for females) or maybe even 600 calories per day (for males).
It’s important to point of that this method has never been scientifically researched.
Honestly, even though this method is considered to be part of the intermittent fasting family, it really doesn’t fit in my opinion. I recommend any of the other methods over this one.
4 to 8 Hours
- There is no more food left in the stomach
- Insulin has stopped being produced
- Average blood sugar levels have dropped and level out
- Your body begins to put the focus on self-repair (healing)
- All food consumed 12 hours ago has been used as energy
- Your gastrointestinal tract has slowed
- levels of human growth hormone begin to increase
- Glucagon starts to release at a faster rate to aid in balancing out blood sugar levels
A 14 hour fast might also be a good starting point for men and women who are new to intermittent fasting.
At 14 hours here is a significant jump in HGH and your body starts to use fat as it’s a primary energy source.
The “16-8” fast is the most popular window of intermittent fasting.
As the name 16:8 implies, this type of IF requires you to fast for 16 hours and then you have an 8-hour window to eat as you normally would.
At 16 hours, your body starts to use your body fat as it’s primary energy source at a very aggressive rate. Body fat begins to be used at a very rapid rate for energy.
Once you start to increase your fasting time from 16 to 18 hours, things start to get a little bit more difficult.
Fasting 18 hours a day will give you a 6-hour window for eating. 6 hours is just enough time to eat two meals and MAYBE eat a little snack somewhere in the middle.
Levels of human growth hormone begin to increase at super fast rates.
OMAD / 24 Hour
What is OMAD?
OMAD stands for “One Meal A Day”.
As the name implies, this is one of the more extreme versions of intermittent fasting where you literally only eat once per day.
- Ketones start to release into the bloodstream.
- All glycogen stores have been used up.
- Your cells begin to disassemble dysfunctional processes and components within them - a process that is also known as autophagy.
36 Hours / Alternate Day
- There is a 300% increase in autophagy.
- Another slight increase in autophagy, this time by 30%.
- Regeneration begins.
- The immune system completely resets.
- There is a significant reduction in inflammation and the inflammatory response.
- Autophagy peaks.
How Intermittent Fasting Effects Male Hormones
There have been several studies showing that intermittent fasting increases testosterone levels.
All of the different types of intermittent fasting routines listed above have you skipping breakfast. This is key to boosting testosterone levels.
As it turns out insulin, cortisol, and blood sugar levels are most sensitive in the morning.
It has been well established that higher blood sugar levels are associated with decreased testosterone. Elevated blood sugar over time leads to a decrease in what is known as insulin sensitivity.
Let’s talk about insulin sensitivity for a minute:
Insulin sensitivity is a resistance to insulin. The story of insulin sensitivity as it relates to testosterone starts with another hormone called cortisol.
Cortisol naturally spikes in the morning. Knowing this, consider the situation we create for ourselves each morning after eating breakfast.
- Breakfast causes a spike in blood sugar
- Our body compensates for this spike in blood sugar by releasing insulin from our pancreas.
- Blood sugar drops rapidly
- Cortisol levels are already at their peak
The combination of rapidly dropping blood sugar along with elevated cortisol creates a situation where our bodies start to experience hunger (when they actually are not). This leads to us eating more and perpetuating the whole cycle all over again.
This cycle leads use to consume an excess of calories leading to insulin resistance over time.
It has been well established that men who have insulin resistance, also have low testosterone levels.
By skipping breakfast we allow time for our cortisol levels to drop and can avoid this whole situation to keep our T levels elevated.
As an added bonus, by avoiding this cycle, we consume fewer calories. This leads to a decrease in BMI. Elevated BMI is an established risk factor for lower testosterone levels.
Another way intermittent fasting increases testosterone is through the effects it has on leptin.
Associations and correlations between hormonal relationships are one thing, but this study directly proved that intermittent fasting increases testosterone levels. The study showed a 180% increase in overall testosterone levels and a 67% increase in luteinizing hormone. For those of you that don’t know, luteinizing hormone is the direct precursor to testosterone.
Human Growth Hormone (HGH)
We know that fasting (regular fasting) increases HGH.
After just 3 days of fasting, HGH levels have been shown to increase by 300%. This same study showed that after one week of regular fasting, human growth hormone increased by a whopping 1250%.
What about intermittent fasting though?
IF boosts levels of HGH in 2 main ways:
- Decreased levels of insulin
By shorting the period of eating to just a few hours keeps insulin levels low for most of the day. Elevated insulin levels lead to a reduction in growth hormone.
- Reduced stomach fat
This is one of the coolest benefits of intermittent fasting. As we start to lose weight we inevitably start to lose belly fat as well. Unfortunately, it’s often one of the last areas of fat to be lost on our body, but it does start to decrease as we continue to shed off the pounds.
As HGH levels climb we start to lose more and more belly fat as HGH has been proven to directly target belly fat.
Soon there starts to be this cycle of reduced stomach fat that thereby increases levels of HGH. As HGH levels rise then we lose more and more inches around our waist. The longer we do intermittent fasting, the longer this cycle has to build itself up until eventually, our HGH levels are through the roof.
Other Benefits Of Fasting
In addition to boosting testosterone and HGH levels, intermittent fasting has seemingly countless other benefits.
Since this article is about optimizing male hormones I won’t go into too much detail, but here’s a quick list of some of the other benefits of intermittent fasting:
- Healthier looking and “brighter” skin
- Increased energy
- Get sick less
- Decreased bloating
- Decreased inflammation
- Decreased joint pain
- Improves recovery time
- Better sleep
- Decreased gastric reflux
- A lower A1C
- Improved sense of wellbeing
- Less stress
- Reports of decrease in gray hair and even return to normal hair color
- Decreased pain
- Increased self-control
- Less acne
- Fewer issues with IBS
- Decreased depression symptoms
Optimize Your Hormones Despite Your Goals
I’m going to show you how I do intermittent fasting specifically to increase my own male hormones.
There are specific modifications I make depending on my goals at the time.
You can optimize your hormone profile while simultaneously reaching separate goals:
- Weight Loss
One of the best things about intermittent fasting is that a huge percentage of people doing it are able to lose weight without counting calories.
This is because when you limit the window of eating, it’s often hard to over consume due to the fact that after you eat for the first time after a fast, you tend to feel full faster.
That being said, there are people who still struggle to lose weight with IF.
There are many possible options for someone in this situation, but the best way to overcome this issue is to count calories.
I recommend using an app like myfitnesspal to count calories.
How do you know how many calories you should eat to lose weight?
Each person is different, but a quick way to figure out roughly how many calories you burn each day is to take your body weight in lbs and multiply by 15. The result is how many calories it takes to MAINTAIN your bodyweight.
A man who weighs 200lbs would be 200x15 = 3000 calories. As I said, this is how many calories he would need to maintain his weight.
In order to lose weight, all he has to do is consistently eat less than this.
How much less?
It depends on how quickly you want to lose weight, but depending on your goals, there is such a thing as losing weight too quickly.
Well, losing weight too quickly can lead to excessive muscle loss. Generally speaking, most people want to lose fat while maintaining muscle at the same time. Better yet lose fat while gaining muscle at the same time.
How much of a calorie deficit can you have to maximize weight loss while preserving muscle?
Research has shown that the sweet spot is somewhere around 25% of your total daily energy expenditure (TDEE).
Let’s look at our example again.
So far we have a 200lb male who we have determined burns around 3000 calories per day. In order for him to lose weight while minimizing muscle loss or potentially even gaining muscle, he would aim to eat 3000 -(3000x0.25) 750 calories per day or 2250 calories per day.
Keep in mind that these numbers are just general guidelines or good starting points. As mentioned above, everyone is different.
Bodybuilding (Building Muscle)
Intermittent fasting is typically thought of as a weight loss strategy, but I’m here to tell you that it can absolutely be used to build muscle as well.
It all comes down to energy balance. Calories in versus calories out.
While traditional bodybuilding strategies work great for making you look good, unfortunately, these strategies tend to take a dump on your testosterone levels.
It seems counter-intuitive, but it’s true.
The good news is that it doesn’t have to be that way. IF is a great solution for bodybuilders who also want to optimize their hormones and reap the benefits of higher levels of testosterone and HGH.
You can read more about the specific bodybuilding program I recommend here:
This is the exact program I used in combination with intermittent fasting to gain muscle, lose fat, and increase testosterone levels naturally.
Food List And Medicine
Here is a list of the foods you are allowed to have while in a fasting window:
- Coffee (no cream or sugar)
- Diet soda
- Sugar-free gum
- Anything with 0 calories
A quick note about medications and vitamins:
It should be obvious, but you should always follow the recommendations of your physician. Never opt to do anything different from what your doctor tells you, ESPECIALLY when it comes to medications.
Unfortunately, medications and OTC vitamins often contain fillers in them that are enough to effectively break your fast and halt autophagy in its tracks.
That being said:
With some medications, the timing isn’t that important. Other medications, the timing is imperative. Talk with your doctor and see if it would be appropriate to change the time you take your medicine to fit the times you’re not fasting.
Case Studies: Before and After Intermittent Fasting Results
IF can produce some pretty amazing results.
I was able to interview several men from the “Intermittent Fasting Lifestyle” Facebook group who have been able to transform and rebalance their bodies.
A HUGE shout out to the following for allowing me to interview them:
- Charles Evans
- Jonny Oddo
- Sifat Raquib
- Tobias Karlsson
Before reading our interview check out these before and after pics:
And for the results case study interview:
What sort of IF program did/do you run?
I’ve used most of them. I started with 16:8, 18:6, 20:4. and currently do 22:2 OMAD. I don’t do keto or any other diet restriction.
I do keto IF… 18/6 Monday through Friday. 20/4 on Saturday and OMAD on Sunday.
I do 20/4 or sometimes 19/5.
Omad! One meal a day, fasting 23 hours a day for 10 months and 16/8 5 months.
How long have you been doing IF and how much weight have you lost?
I’ve been doing IF for 11 months now and lost 50 pounds on IF, although I’ve been in maintenance mode since March of this year (2019). In 2015 I weighed 270lbs. Over the next 3 years, using only portion control, I’ve lost 30lbs. Then in 2018 from the end of April to July, I lost 13lbs with portion control and daily walking. I discovered IF at the end of July in 2018 at the weight of 230lbs. I was down to 199lb by December. I was in the 180lb range by February/March of 2019. I’ve been in maintenance mode ever since.
11 months. I started at 330 lbs and am currently 199 lbs.
It will be 1 year next month. I’ve lost about 80lbs from 230lbs to 160lbs, but I’ve been working out as well, so I gained it muscle up to 172lbs.
54 kg! (~119lbs). A total of 15 months now.
What sort of foods did you eat / What is your diet like?
I’ve been pleasantly surprised. Intermittent fasting seems too easy when you first hear about it. “I can lose weight just by not eating? I don’t have to do some weirdly restrictive plan?”. The only thing I restrict myself from is soft drinks. Otherwise, I eat what I want. Mostly I try to be healthy. My typical meal consists of a large chicken breast, a vegetable mix consisting of carrots, green beans, baby spinach, and peanuts. I also do a sandwich of multigrain bread, mayo, mustard, hot sauce, and deli smoked turkey. Dessert is usually ice cream. Sometimes I treat myself and get a medium pizza and garden salad from Dominos or go out to an Asian buffet restaurant nearby.
Green, fruits, meats. I never track my calories. I knew I was eating at a calorie deficit because the weight kept coming off and my clothes fit differently. Tracking your macros is very important for a lot of people though. I guess I just never needed too.
My meals are 4-5 eggs, veggies, any type of peanut butter - 2 to 3 spoon fulls and that’s it. I do mix it up every few weeks so I don’t get tired of it. I eat lots of turkey and chicken breasts in place of eggs with salads. I try to stay away from red meat. I eat anywhere between 1200-1500 calories (per day). On days I work out it’s 1500. I have myself 1 cheat day every Saturday where I eat something different, but I don’t go overboard.
I eat everything! Pizza almost every week for as an example. No special dietary restrictions. No candy, but nothing else.
When fasting, did you do pure fasting or did you do things like drink coffee, diet soda, etc.
Only water for me. It was a pretty easy choice for me. I had to cut out soda back in 2015 after getting diagnosed with type 2 diabetes. I can’t stand the taste of coffee and never was a fan of tea. Just leaves me with water. The coffee thing is ironic considering I live in Seattle.
Yes, black coffee and water.
Nothing but water, coffee, 0 sugar and calorie products.
Almost 2 liters diet soda every day, mostly Pepsi max. Dirty fasting. I tried 3 weeks with only water and didn’t notice any difference, soon went back to the diet sodas. I wouldn’t survive without coffee - Haha.
Do you have any sort of workout routine?
Currently no. I walk every day for about 2 miles. I have some items at home for infrequent exercise of muscles, dumbbells, that sort of thing.
I work out in the gym 5 days a week. 3 days of strength training and 2 days of cardio.
I work out 5-6 days a week only calisthenics and cardio and ab workouts.
Nope, I have Been working out like 20-25 times in 15 months. But I’m a full-time culinary student, I work between 15-30 hours a week and work in the student pub as well, so full speed all the time.
Did you know that intermittent fasting has been proven to increase testosterone and HGH? Thinking back, have you noticed any of the classic benefits associated with an increased T level (i.e. more energy, increased muscle mass, lower body fat percentage, more clarity of mind, etc.)?
I knew about the HGH increase, might have heard about testosterone. But yes, clear thought processes, more alert, leaner body mass (aside from my stubborn belly fat).
Yes, all of the above. I’m like a different person now with all the energy I have. I go non-stop from 5:30 AM to 10:30 PM when before I little to no energy. My muscle mass has increased and my mental clarity is above and beyond better.
Very true. I was skinny before and then I gained weight, but this time I mixed IF with it and noticed a big difference. I’m stronger. Getting muscle is a lot easier than muscle memory. My body fat percentage is at an all-time low of 11%, but I’m aiming for 6%.
Yes! Mostly more energy & a clearer mind. I need less sleep even if I’m working way more. I have gotten brighter. It’s like my mind is on at full speed now. Not quite so much as in the movie limitless but a similar process.
Jonny had the this to say about the benefits that intermittent fasting has had on his life:
Anyone who knows me, knows I love my beer, Mountain Dew, pizza, wings, fast food, and pasta. I could eat and drink with the best of em. Honestly, anything that was unhealthy I’d consume. I had no energy and no motivation. Waking up every day was a struggle. I was always the guy that hid from the camera. If someone did take a picture of me I would always make sure to tell them not to post it on Facebook. But I couldn’t hide from the cameras on my son Waylon’s 1st Birthday. I remember going home that night, getting on Facebook and seeing myself in those pictures. I was very depressed and embarrassed about how big I was. I remember telling my wife Ivy that night I was going to do whatever it took to change my life around. My brother Jason introduced intermittent fasting to me and it completely changed my life. I have lost 130lbs. No more back pain or knee pain. I am off blood pressure pills and my addictions are gone! It wasn’t easy. I wanted to quit many times, but I wouldn’t allow myself too. This is just the beginning for me. I have a lifetime to go. I want to remain healthy for my beautiful wife Ivy and my son Waylon! I hope this might inspire somebody who felt the same way I did. I put my faith in God and he guided me to where I am today. I know I couldn’t have done it without him by my side.
At the end of the day
At the end of the day, it’s pretty obvious that intermittent fasting has some amazing benefits.
Here at androgenhacker, the increase in HGH and testosterone is what is most important.