Way 10: Practice Intermittent Fasting
Intermittent fasting (IF) is a dietary pattern that involves alternating periods of eating and fasting. Research has shown that IF can help improve various aspects of health, including hormone regulation and testosterone production.
One study found that men who practiced intermittent fasting experienced a significant increase in testosterone levels compared to those who followed a traditional eating pattern. The increase in testosterone levels was attributed to improved insulin sensitivity and reduced inflammation, both of which are essential for hormone production.
To implement intermittent fasting, consider adopting one of the following popular IF protocols:
• 16/8 method: Fast for 16 hours each day, followed by an 8-hour eating window.
• 5:2 method: Consume your regular calorie intake for five days per week and restrict your calorie intake to 500-600 calories for the remaining two days.
• Eat-stop-eat: Perform a 24-hour fast once or twice per week.
Before starting any new dietary pattern, consult with a healthcare professional to ensure it’s appropriate for your individual needs and health goals. (9)
