Time windows for health, hormones and energy
Intermittent fasting, also known as intermittent fasting, is no longer just a fitness fad. For many men, it's an effective and scientifically proven method to relieve stress on the body, burn fat, regulate metabolism, and restore hormonal balance.
The principle is simple: You restrict the time you spend eating to a specific daily time window. This allows your body to experience longer periods without calorie intake, during which important regeneration processes take place that are absent in the normal "constant eating mode".
What exactly is intermittent fasting?
Intermittent fasting isn't about what you eat, but when. You give your body targeted eating and fasting periods, during which hormone levels can stabilize, insulin levels can drop, and the body's own fat burning can be boosted.
Typical methods include:
- 16:8 fasting - 16 hours fasting, 8 hours eating time (e.g. from 12 pm to 8 pm)
- 14:10 or 12:12 - milder options for beginners
- 5:2 method - significantly reduced calorie intake on two days per week
- Alternate-Day Fasting - Alternating Fasting Days
The 16:8 method is particularly easy for men to implement, for example by skipping breakfast and eating only at lunch and dinner.
Why is intermittent fasting so effective, especially for men?
Fasting activates numerous processes in the body that are crucial for men's health. Hormone balance, in particular, benefits because fasting lowers insulin levels, reduces inflammation, and promotes the release of growth hormones.
Typical effects of intermittent fasting:
- improved insulin sensitivity
- lower inflammation levels (e.g. CRP)
- Stabilization of cortisol and blood sugar
- Reduction of visceral abdominal fat
- Improved testosterone effectiveness due to less SHBG
- Increased growth hormone release – especially during intermittent fasting, where dinner (“dinner-cancelling”) is skipped and the body is therefore fasting, particularly during deep sleep phases.
Many men also report a clearer head, more energy in the morning and better sleep, especially if the last meal is not too late.
How does intermittent fasting affect the hormonal balance?
A common misconception: Fasting lowers testosterone. The opposite is true when done correctly. The drop in insulin levels during fasting normalizes many hormonal regulatory circuits. In particular, the ratio of testosterone to estrogen can improve if abdominal fat is simultaneously reduced and inflammation decreases.
However, it's important to note that fasting alone is not enough. It should always be embedded in a lifestyle with sufficient protein, strength training, sleep, and micronutrients.
What you should pay attention to when starting out
Many men start too aggressively and make typical mistakes in the beginning. Those who have never fasted before should begin with shorter breaks between meals and ensure they drink enough fluids. Hunger in the first few days is normal – often it's just a matter of habit or a hormonal impulse.
Tips for getting started:
- Start with 12:12 or 14:10, gradually increase to 16:8.
- Drink plenty of water, unsweetened tea or black coffee.
- Pay attention to your meals: high in protein, nutrient-dense, low in sugar
- Try to train during or shortly before your mealtime.
When is intermittent fasting unsuitable?
Not everyone benefits immediately from fasting. In cases of severe exhaustion, hormonal imbalances, burnout, or adrenal fatigue, fasting too early or for too long can be counterproductive. Men with chronic sleep deprivation, low weight, or high training loads should also approach intermittent fasting with caution—ideally accompanied by laboratory diagnostics or medical consultation.
Podcast recommendation with Prof. Michalsen
If you want to delve deeper, listen to the podcast episode with Prof. Dr. Andreas Michalsen . There, one of the leading fasting experts explains why intermittent fasting not only helps with weight loss, but also has a positive effect on chronic inflammation, high blood pressure, metabolic problems, and hormonal imbalances.
Conclusion
Intermittent fasting can be a biologically beneficial rhythm for your body. Men who fast regularly often report increased energy, better sleep, more stable mood, and improved body composition. Scientific evidence confirms that intermittent fasting can positively influence hormonal balance, prevent chronic diseases, and slow down biological aging.
