Can intermittent fasting reduce andropause-related weight gain?
Intermittent fasting has grabbed the headlines over the past decade or so and has been linked to everything from improved gut health and cardiovascular health to a longer lifespan. But could it also be a real and effective solution to weight gain linked to middle age and/or andropause? The evidence is stacking up..
Understanding the andropause and weight gain
It’s fair to say that most of us put on a few pounds as we get older. But if you are a man who is exercising regularly and eating healthily and are still putting on weight this could be a sign of low testosterone and/or andropause.
The existence of andropause has been debated for decades and has been compared misleadingly to female menopause. The only thing they have in common is a decline in hormones but for women that drop is precipitous and sudden and accompanied by generally well-defined and documented symptoms such as hot flushes, brain fog and insomnia whereas andropause involves a slow and gradual decline in testosterone that can potentially lead to an assortment of often subtle symptoms which may not even be acknowledged as signs of the andropause (such as lethargy, loss of muscle mass, changes in mood, reduced sleep quality and low libido).
Another side effect of lowered testosterone is weight gain as your metabolism and body composition is subject to change (generally leading to a bigger gut and possibly ‘moobs’). Besides, making you feel increasingly self-conscious about your body this change is significant because weight gain is a major risk factor for heart disease, insulin resistance (see below) and type 2 diabetes. Put simply, the heavier you are the less testosterone your body produces. A decrease in testosterone can also lead to an increase in cortisol, the primary stress hormone which, when raised, can lead to weight gain particularly around the abdomen. This all means not only does low testosterone make it increasingly likely you will put on weight but it also makes it harder to lose it and increases the amount of body fat you carry – all of which can be harder to shift. So could intermittent fasting hold the key to reducing this hormonal weight gain?
What is intermittent fasting (IF)?
Intermittent fasting (or IF) is very simply not eating – or fasting – for a specific amount of time. Basically, you switch between fasting and eating as usual. Intermittent fasting doesn’t restrict any foods, instead its focus is on when you should eat. There are currently several popular versions of IF including:
Overnight fasting
This is probably the simplest version which involves a period of fasting for 12 hours every day. So, for example, if you finish your evening meal at 7pm and then don’t eat anything until breakfast at 7am the following morning you have fasted for 12 hours (although it possibly doesn’t feel like it because you are likely to have been asleep for much of that time).
Time-restricted eating
The 16.8 or 18.6 method – this is a form of daily fasting where you can only eat at certain times of the day. On the 16.8 method, for example, you don’t eat for 16 hours but then have your normal meals and snacks within an eight hour time slot. Using the 18.6 method you fast for 18 hours and then limit all food you eat into six hours of the day.
The 5:2 method
This involves having two days of the week where you consume only 500 calories (there are a range of 200 and 300 calorie meal recipes online but the food you eat needs to be nutritionally dense and packed with protein and fiber to keep you not only healthy but also fuller and more satisfied for longer). For the remaining five days you eat a normal healthy balanced diet (for example, a Mediterranean-inspired one).
Alternate day fasting
Exactly as its name suggests you fast every other day.
Intermittent fasting is not about starvation or deprivation but should be seen more as about improving your blood sugar levels, overall metabolic health and keeping your weight down. It should also give your GI tract a welcome rest from digestion and allow time for the beneficial bugs in your gut to flourish.
How IF can help with andropause-related weight gain
It boosts metabolism
Intermittent fasting can help boost metabolism by promoting the production of norepinephrine, a hormone which enhances fat burning and suppress appetite.1 Periods of fasting also increase human growth hormone (HGH) levels which help with fat loss and preserve muscle mass. In one study HGH was shown to increase by 500% in healthy men who had fasted for two days.2
It reduces insulin resistance
One of the most marked effects of IF is on insulin levels and insulin resistance. Insulin is the hormone, produced by the pancreas which controls blood sugar levels. Fasting appears to improve insulin resistance (where your body struggles to use blood sugars efficiently) and reduces your risk of type 2 diabetes.3 Reduced levels of insulin have been shown to improve fat burning.
It can decrease the desire to eat
Alongside insulin, intermittent fasting also appears to affect other hormones related to your appetite and your body’s storage of fat. These include leptin, known as the ‘satiety hormone’ an appetite suppressant which helps to regulate body weight4 and ghrelin, the ‘hunger hormone’, which signals to your body when you are hungry. It is thought that these hormones can be imbalanced in those who are overweight or obese and evidence appears to show that time-restricted eating reduces ghrelin levels and so reduces your desire to eat.5 Other studies suggest it also increases leptin levels which can make you feel naturally fuller.6
It enhances fat loss
Fasting can kick start a metabolic switch that shifts the body from glucose metabolism to fat metabolism. After hours without food the body exhausts its sugar stores and starts burning fat. This can help increase weight loss and can be a particular bonus for men wanting to shift andropause-related weight as it not only appears to facilitate weight loss, but also significantly keep it off.
It supports muscle maintenance
Maintaining muscle mass (basically the size and weight of your muscles) is important for men going through andropause. Intermittent fasting, coupled with regular strength training (such as weight training) can help to preserve muscle mass while enhancing fat loss. Having high HGH levels as a result of fasting also supports muscle repair and growth.
Tips for making intermittent fasting work for you during andropause
Start simply.
If you’re new to IF, start with a simple version such as overnight fasting to ease yourself into it gently. You can then work up to a harder type which should also give you more effective weight loss results.
Keep hydrated.
Drink plenty of water, herbal teas and infusions and black coffee or green tea during fasting times to keep yourself well hydrated and to stave off hunger pangs.
Eat nutrient dense foods.
During your ‘eating window’ make the foods that you do eat count. Including nutrient dense ones like lean protein, healthy fats, wholegrains and plenty of vitamin-packed fruit and vegetables will help to support your general health and keep your weight down.
Twin IF with exercise.
Incorporating regular exercise, particularly strength training with IF, will help to enhance the benefits of this eating system.
Listen to your body.
If you don’t feel well, become dizzy, light-headed, have difficulty concentrating, become headache-y or experience extreme fatigue review the type of IF model you are using as it might not be right for you.
References
- https://bnrc.springeropen.com/articles/10.1186/s42269-019-0238-z#:~:text=The%20higher%20levels%20of%20norepinephrine,2012).
- https://pubmed.ncbi.nlm.nih.gov/1548337/
- https://www.sciencedirect.com/science/article/abs/pii/S193152441400200X
- https://my.clevelandclinic.org/health/articles/22446-leptin
- https://pubmed.ncbi.nlm.nih.gov/31339000/
- https://pubmed.ncbi.nlm.nih.gov/15573845/
