Tricks To Boost Testosterone
Testosteroneis a hormone that makes men…MEN! It is crucial for good health and happiness, and low levels – in both men and women – can result in; trouble losing body, putting on muscle tissue and low motivation.
Fortunately, there are a handful of NATURAL ways to boost testosteroneand other fat burning hormones, for a better looking physique and peak health! Try these simple tips before turning testosteronereplacements therapy or other drugs.
#1: Avoid Sugar & Processed Carbohydrates…
It’s no secret that a diet high in sugar can lead to an increase in stored body fat. When you consume sugar it tends to spike insulin, causing the body to push glucose (circulating blood sugar) out of the bloodstream.
When the body is in a state of low blood sugar we crave sugary foods to boost it back up, creating a vicious cycle an storing body fat. Excess body fat results in higher rate of aromatization, converting testosteroneto estrogen (not good).
A diet high in sugar and processed carbs will also increase the levels of stress hormones, inhibiting optimal testosteroneproduction even further.
Sugar is highly addictive and very difficult to turn down, however; reducing your consumption is one of the best things you can do for optimal health and testosteroneproduction!
#2: Increase Healthy Fat Intake…
Healthy sources of dietary fat (olive oil, avocados, coconut oil, nuts, etc) are the building blocks to support healthy testosteroneproduction. Following a low fat diet – as was popularized in the 90s – is a great way to destroy testosteroneproduction.
Everyone is different but as a rough estimate, 30% of your daily calories should be coming from healthy fat sources such as; olive oil, coconut oil, mixed nuts, avocados, whole eggs, etc. Our bodies maketestosteronefrom cholesterol, thus taking in more healthy fats will boost T levels while also improving cholesterol levels!
#3: Try Supplementing With Tribulus
Tribulus is an Ayurvedic herb that is used to support health male function. This tropical plant has been used as a nutritional supplement to promote large gains in strength and lean muscle mass.
Suggested dosages range from; 85 to 250 mg 3-times per day taken with major meals. To date there have been no reported side effects, however; it is always wise to consult a physician before adding a supplement into your routine!
#4: Get 7-8 Hours Of Quality Sleep Each Night…
I’ve rehashed many times how important quality sleep is and how it can truly make or break you! Not only does lack of sleep lead towards poor eating, it can also impede fat loss.
Sleep quantity and quality can affect weight loss because when people are tired, their hormones (testosterone) can become imbalanced. Even a small alteration in hormonal balance can significantly affect weight loss and muscle growth.
A recent study revealed that participants who received 7 or more hours of sleep per night lost more body fat, regardless of initial body composition, age, gender and other factors.
#5. Exercise For A Maximal Testosterone Response…
When lifting to increase testosteronelevels, its smart to focus on large muscle groups (chest, back, legs, etc.), hypertrophy (muscle growth) based repetitions and short rest periods. The goal is to elevate blood lactate during training which causes a rise in the anabolic hormones; testosteroneand growth hormone.
Great exercises to build your routine around would be deadlifts, squats, bench press, chin ups and military press. Repetitions can range anywhere from 8 – 15 per set and rest periods should fall between 45 seconds to 90 seconds max!