the key hormone in men that increases lean muscle, libido, sperm production,
bone density, and energy. Testosterone levels begin to drop after the age of
30. Through proper diet, exercise, and supplementation we can ensure maximum production
of this hormone in our bodies.
Ensuring sufficient production of
this hormone requires eating the right amount of specific foods such as:
the highest dietary amount of zinc, a key mineral that supports testosterone
high in Zinc, fiber, and protein which are all needed for testosterone
production. Fiber helps to remove bile from our intestinal tract which in turn
-Protein – Meat,
fish, poultry, and eggs: Provide quality protein, cholesterol, zinc, B
vitamins, magnesium, and saturated fat. All of which are essential for
testosterone production. Cholesterol is the base for the making of this
hormone, while the minerals, vitamins, and amino acids from protein are
required for its production. Don’t eat too much – Consuming more protein than
carbohydrates can increase the loss of testosterone through urination. While
protein is necessary for higher testosterone levels, too much can have a
negative effect. Stick to about 1 gram of protein per pound of bodyweight.
cabbage, and Brussels sprouts: Contain a compound known asIndole-3-carbinol which greatly
reduces levels of bad estrogen known as Estradiol. High estrogen increases body
fat and reduces the effects of testosterone.
a compound known as Allicin. Allicin helps to increase testosterone levels and
lowers Cortisol; a hormone that competes with testosterone and breaks down
and Fish oil: Contain healthy unsaturated fats which help to support
healthy cholesterol levels – balancing LDL and HDL. Monounsaturated fats in
particular help to raise Testosterone the most. Although, too much fat healthy
or not can lower testosterone.
high in amino acids believed to increase libido and testosterone production.
Aside from eating
the right foods, there are a few other factors that can affect healthy testosterone
levels as well. These include:
sufficient sleep: The body requires rest for recovery, sufficient hormone
secretion, and production. Without proper rest the body will increase in
cortisol secretion which helps to inhibit testosterone production and muscle
repair. The amount of needed sleep can vary by age and activity level. However,
it is recommended that everyone sleep at minimum 7 hours and no more than 9
hours. Too much sleep can have the same detrimental effects as not getting
stress can be good for us if we use it in a constructive and motivating manner.
However, too much stress is hard on the body, not just for regulating
testosterone but on all major bodily functions. Stress can age us; create an
unhealthy environment within our bodies, as well as raise estrogen, cortisol,
and lower testosterone.
is a poison to our bodies – upon consumption testosterone production is brought
to a halt. Furthermore, alcohol increases stress hormones like cortisol and
aids in body fat production as well as muscle breakdown. It’s effects are unfavorable
to anyone seeking decreased body fat, increased lean muscle, strength, and an
elevated libido. Keep consumption at a minimum of no more than 1-2 drinks per
a higher than normal body fat percentage puts you at a disadvantage for peak
testosterone production and helps to amplify estrogen which is
counterproductive to testosterone. Also, having a large amount of abdominal fat
in particular has been shown to be a marker for increased risk of many diseases
such as heart disease and diabetes.Focus
on sufficient exercise and proper eating habits to lower body fat and increased
testosterone will be one of many rewards.
not just terrible for your health, it can create erectile dysfunction, lower
libido, raise estrogen, and decrease testosterone. Kick the habit and increased
lifespan won’t be the only reward.
-Refined Sugar: Found
in most processed foods, it won’t just increase body fat. Refined sugars have
been found to decrease health, promote over eating, disrupt many bodily
functions, and lower testosterone.
been shown to increase estrogen due its high content of compounds called
Phyto-Estrogens. These compounds mimic estrogen in the body which reduces the
effects of testosterone. Try to avoid soy as well as processed food items as
many ingredients now include soy derivatives. Note, that many protein bars and
supplements contain high amounts of soy so watch for them in the ingredients