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Articles


Testosterone...

Published Date Hits: 2514

Category: Articles

 

Testosterone…is what makes men manly – It’s the anabolic hormone that builds muscle and makes you a warrior! It also builds strong bones, allows you to live longer, makes red blood cells and of course, drives libido and virility… Your erection strength and frequency are dictated by testosterone.

But with most men, testosterone starts to decline at a rate of about 1% per year after the age of 30.

So how do we ensure that we have enough?

Well, firstly, let me say, that there are no natural remedies/potions/’snake’ oils that can make a significant difference to testosterone: The body cannot be fooled and will always down-regulate any imbalance that it perceives.

Secondly, taking drugs, unless prescribed for a medical condition, is short-sighted as they eventually cause the opposite effect.

The good news - you CAN improve your natural testosterone through training, diet and lifestyle!

Here are some tips:

1) Lift Heavy Stuff!

This doesn’t mean you have to do powerlifting… Anything that involves maximal strength and effort:

Flipping tractor-tyres, lifting large rocks, squat jumps, or lifting double kettlebells!

Include or add some heavy lifting twice or three times a week.

2) Sprint

Bust your guts: Intensity is key!

· Short and fast.

· Get your heart rate as close to max as possible.

In a recent study, men were given short 6-second bouts of sprinting and over 6 months, their total serum testosterone levels increased. Testosterone correlated with lactate levels in the blood.


3) Avoid Overtraining.

Studies have shown that testosterone is lowered in the endurance-trained male.

Have a moderate to high GI carbohydrate and protein shake immediately after your training session (this will help reduce cortisol levels).

Balance your cardio training with maximal-load workouts. Get enough sleep!
 

4) Race frequently or Play Sport.

Competition boosts natural testosterone. Feed the warrior.

5) Alcohol: The biggest “Manly” fib of all.

Manufacturers fib…and we’re suckers! Alcohol (especially beer) is highly estrogenic and is quietly making you fatter (and somewhat useless). 

6) Eliminate the Enemy: Cortisol

Cortisol is the number one stress hormone. When cortisol levels are high from stress - testosterone is blunted.

Excessive cortisol also makes you fatter – particularly around the belly.


7) Get Adequate Zinc.

A nutritional zinc deficiency can contribute to lower levels of testosterone. We stock some great, good quality formulas.

8) Eat Fat.

Saturated and monounsaturated fat. A study has shown that a low fat diet decreases the production of testosterone (Polyunsaturated fats have no effect on increasing testosterone levels).

So eat foods like avocadoes, coconut oil, nuts, whole eggs, flaxseed, pumpkin seeds, olive oil and full fat dairy. Fatty fish (such as salmon) is great.

9) Eat sulfurous greens.

Broccoli, cauliflower, Brussels sprouts and cabbage all have compounds called indoles which lower certain estrogens in the male body – this allows for better testosterone production.


10) Proteins

Good quality - Especially animal sources: Lean (unprocessed), red meat – such as beef, steak and game. White meats – organic chicken and fish. Wild salmon (not farmed) is especially good for men: Not only is salmon a great source of zinc, fish oil is said to keep SHBG (sex hormone binding globulin) levels lower.

If you can't get to your protein at 10h00 and 15h00, then simply take your LeanPlex. Add water and you're good to go!

11) Get some sun

Vitamin D is great for increasing testosterone! Get outdoors and expose some skin, but don't get burnt.

12) Get playing

Keep your mojo… Solo or not. Use it, or lose it.