Podcast episode by Dr. Anne Truong (recorded Sept 26, 2023) explaining how intermittent fasting can improve men's sexual health. The host defines intermittent fasting and recommends starting with a 12-hour fast and gradually increasing to 16 hours (she practices 16:8 and occasionally a 24-hour fast monthly). She claims benefits including weight loss, improved mental clarity, better insulin sensitivity, reduced inflammation, possible cancer risk reduction, increased human growth hormone (reported as fivefold), fat loss and muscle gain, cellular repair and altered gene expression, and improved blood flow relevant to erectile function. Practical advice includes drinking only water and black coffee during fasts, sleeping 6–8 hours, light-to-moderate morning exercise while fasting, staying hydrated (rule given: 2/3 of body weight in ounces), avoiding refined carbs and bad fats, and using an 8–10 hour eating window. The episode also promotes a free gift (a "Good Morning Wood" smoothie recipe, nitric oxide test strips, and a 30-day trial to the "Modern Man Club") aimed at diagnosing/improving nitric oxide and reversing ED.
Questions this episode answers
September 26, 2023
Start at 12 hours (e.g., 8pm–8am), gradually increase by ~1 hour/week up to about 16 hours; occasional 24-hour fast once per month.
An eating window of about 8–10 hours (she practices a 16:8 regimen).
Drink two-thirds of your body weight in ounces (e.g., 100 lb → ~70 oz).
She states fasting increases human growth hormone about fivefold.
Chapters
What is intermittent fasting and how does that relate to your sex life? Stay tuned to find out.
This podcast is for you. The modern man. I'm Dr. Anne Truong, your host. I'm an intimate health medical doctor and best selling author of the book Erectile Dysfunction Fix. I'll do a deep dive into sexual health and performance and how it affects men of all ages and backgrounds. So let's get started and be sure to visit my website@sexualhealthformenpodcast.com for more information and resources from the show. See you on the inside.
What is intermittent fasting? Intermittent fasting is the time that you don't eat and you hear that a lot. And I hear my patient ask me about what that mean and why they should do it. And I advocate that you do it because is good for your sexual health. Intermittent fasting means that when you stop eating until at nighttime, until you eat again in the morning, is usually you do it at nighttime. So that way you are asleep about seven to eight hours a day. And intermittent fasting means that you're not eating for more than about at least eight hours. So it's good to start intermittent fasting like around 7 or 8pm at night and then go to like 11 or 12am the next morning. And it's recommended that you do between 12 hours to 16 hours of fasting and then break your fast and eat between the interval of about eight hours to 10 hours. And the reason why that's good because one, it allows the smaller window when you can eat. And intermittent fasting has multiple benefit. It help you lose weight, it help you with mental clarity and focus. It will also help you metabolize your sugar better so you don't become insulin insensitive. It actually lower inflammation, even prevent cancer and is overall good for your health. And how does it work is that intermittent fasting has multiple benefit because what it does when you fast, you don't eat between 12 to 16 hours your cells undergo actually a small amount of stress and distress, make your cells respond adaptedly and then it enhances its ability to cope with stress and maybe even resist disease. And the cells start to initiate a repair process and actually change the expression of the gene in the cell. So when it's repairing itself, it cleans itself up. And studies have shown that fasting improve your insulin level resistance, meaning that the insulin gets secreted your pancreas and it effective in controlling your blood sugar, it lower your blood sugar system, it even lower your insulin level, it decreases inflammation and such. Several study has Suggested even a decrease in cancer. But on top of that, when you fast, your body produces human growth hormone fivefold. The benefits of that is that you have good fat loss and muscle gain. The other benefit I mentioned is insulin works better in lowering your blood sugar as well as making the fat in your body more accessible to be used for energy. And then your cells repair itself. I call it like your cells cleaning up. It it repairs the cells that are not working well, that are old, and then it start to initiate new cell process. And then the biggest interesting part is that the gene expression changes. So that way you have better cell health and longevity. So how should you start fasting? Well, fasting's been around for thousands of years. Some people fast for days on hand. But I suggest you do intermittent fasting. And what that mean is that you can drink water when you're fasting and you wake up in the morning. You can drink black coffee, but no cream, no sugar is still considered fasting. And I would suggest that you start maybe 8pm to 8am and do 12 hours and then slowly add another hour every week until you reach for about 16 hours of not eating and then an eight hour window of eating. I myself do intermittent fasting. I do a 16 hour no eating, an 8 hour window of eating as well. And then once a month I will do a 24 hour no eating and just water and coffee alone. So some intermittent fasting tips is that when you're doing this you get plenty of sleep, meaning get at least six to eight hours of sleep. Why is that? Studies have shown that when you sleep it suppresses your appetite and you keep your hunger craving under control and do light exercises when you fast. In fact, you can actually even do moderate exercise. When I wake up in the morning, I'm fasting and I do yoga and I do bicycling and also do barrels. And you should think about maybe 30 minutes of exercise and adding some time to rest and relax will help you start intermittent fasting. Better to be able to remain there as well and don't knock yourself out. Start doing 16 hours right away. Start with 12 hours and then just slowly add on and add on until you get to 18 hours. Always stay hydrated. Drink a lot of water. How much should you drink? You should drink 2/3 of your weight in ounces. So if you weighed 100 pounds, you drink about 70 ounces of water and really push yourself to not eat during the time that you're fasting. And avoid the bad food, particularly the bad carbohydrates and the bad fatty food that I'm going to talk about in the next episode. And what it also means is that when you're doing intermittent fasting, you actually have more time to yourself because you're not eating. You're only eating in eight hour window. And so you have more time to either exercise, spend time with family, read, listen to your music, go for a walk or working out. Intermittent fasting, as I mentioned earlier, reduces inflammation. And what inflammation mean is that your body kind of fight against itself and start damaging the cell because it's thinking there is an injury or foreign body and it start to try to fight that when it is actually a normal process. So it's called inflammation. And chronic inflammation is bad. Chronic inflammation is slow, ongoing, and a destructive process that doesn't turn off. It acts like a slow burning fiber, it make your cells, your immunities, weak and it attack the healthy part of your body. And the reason why I'm saying inflammation, because inflammation cause decreased blood flow and decreased blood flow lead to erectile dysfunction.
And you don't want that.
You want more blood flow. So that way you don't have endothelial cell destruction. So I hope you do start intermittent fasting. It's so easy to do. It has so many health benefits to the regimen. You should incorporate it every day if you can. And it's not only good for your health, it's also good for your performance as well. And I hope that you do it. You let me know you have any question. I would really apprec. Appreciate it if you like, comment and subscribe and let me know if you have any questions. And just know that a healthy sex life is possible and that you can love more, live more, and be happy. And I will see you in the next episode.
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Flow to the organ.
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