The Benefits of Optimal Testosterone Levels

We know that the hormone testosterone is one of the most important in the male body.

The unsexy truth is that increasing testosterone naturally simply comes down to making some long-term changes in your diet and lifestyle. It largely boils down to eating better, exercising smarter, minimizing stress and getting more sleep. That’s pretty much it. But as with most things in life, the devil is in the detail.

First lets look at the look at the area of your life that your level of testosterone will effect.

The good news here is that while the things I recommend below will boost your T, their effect is hardly limited to testosterone. They will greatly increase your overall health and well-being at the same time.

Emotional Health

Low testosterone levels have a dramatic effect on emotional state. Research lists depression, impaired cognition and increased fatigue as symptoms of low testosterone production.

Less Fat, More Muscle

Leaner body mass helps control weight and increases energy. There is evidence that testosterone can decrease fat and increase muscle size and strength when a proper strengthening exercise program is performed.

Testosterone plays an important role in regulating insulin, glucose, and fat metabolism. As our T levels decrease, our body’s ability to regulate insulin, glucose, and fat metabolism decreases, which in turn causes excess fat tissue to accumulate.

To add insult to injury, that increased adipose tissue may also contribute to further decreasing testosterone levels because it converts testosterone into estrogen.

Toughens Up Your Ticker

According to a new 2010 study having low T levels makes men susceptible to heart health issues. The researchers say that low testosterone contributes to obesity, elevated harmful blood fats, and insulin resistance—each of which is a risk factor for heart disease.

Testosterone Strengthens Bone

Strong bones help support your muscles and internal organ. As men age and testosterone levels drop, so does bone density. This raises the risk of weakened bones and osteoporosis

Testosterone Increases Libido

Testosterone is a sex hormone, so it’s not surprising that low libido and erectile dysfunction are two of the first signs of low T that men notice. If you have noticed a sharp decrease in your interest in sex, you might have low testosterone.

Testosterone Improves Cognitive Ability

Not only have studies shown that there is a link between testosterone levels and Alzheimer’s, the have also shown a link between T levels and overall cognitive ability, particularly in older men.

The hormone’s connection to cognition explains why some of the symptoms of low T in men are memory loss, trouble concentrating, and brain “fogginess.”

Testosterone Increases Competitiveness

Men are known to be a competitive bunch and testosterone is likely responsible for their drive to win. Testosterone is linked with a man’s desire for power and status and ramps up before a fight or competition – producing effects on muscle mass and hemoglobin, quickening reactions, improving visual acuity, and increasing your feelings of endurance and indomitability.

Lifestyle Strategies for Increased Testosterone

Boost Testosterone with Proper Exercise

You probably aren’t surprised to hear that having more muscle mass helps keep testosterone levels high. However, it’s hard to untangle which is the cause and which is the effect because high T and increased muscle go hand in hand. Training to build muscle mass elevates testosterone, and elevated testosterone helps build muscle mass.

Strength training stimulates muscle growth by causing small micro tears, requiring your body to repair it (that’s if of course you train with enough intensity).  Compound (multi-joint) moves using heavier weights for fewer repetitions boosts testosterone more than other weight-and-rep schemes such as lighter weights and more repetitions.

health club

Keep your hardcore weight-training sessions to 2-3 per week, and try to finish your workouts in 40-60 minutes. Emphasize sets where you max out at 5–8 repetitions and reduce your rest periods to about two minutes between sets to include more sets in a shorter time span.

Boost Testosterone With Nutrition

Certain dietary adjustments help you naturally boost your testosterone levels. Some foods help boost testosterone while others may suppress it, so knowing the difference is key. Implement the following dietary strategies to make sure that your food choices are boosting your testosterone levels to maximize muscle gains.

Consume Plenty of Protein

You already know that you need protein to build muscle mass, but you may not know that consuming protein also helps boost testosterone levels. Supplemental forms of protein such as whey or plant based protein powder are associated with higher levels of testosterone.

In addition to consuming supplements, also emphasize whole-food forms of protein, including dairy, eggs and meat forms such as lean beef, poultry and pork. Consume at least 1 gram of protein for each pound of your bodyweight every day, and strive to get in about 30 percent of your total calories from protein each day.

Consume Cruciferous Vegetables

You already know that vegetables are crucial for optimal health and muscle growth, but you may not know that certain vegetables may also help boost testosterone levels. Consuming a diet rich in cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, collards, watercress, kale, kohlrabi, mustard greens and bok choy will help boost testosterone levels.

Emphasize these foods in your nutrition program; striving to get at least one serving a day of cruciferous vegetables. A mix is always better than relying on one and excluding all the others, but choose those that you like best, as you will be more likely to consume them regularly.

Eat Plenty of Good Fats

Fats such as omega-3s are important but include healthy oils such as olive and coconut oil, oily fish, nuts, seeds and avocados and also saturated fat from grass-fed, free range animals. It is these saturated fats that provide the raw materials your body needs to produce hormones such as testosterone.

Avoid Alcohol

While it’s true that small amounts of alcohol (1–2 drinks per day) may improve heart health, large amounts of alcohol consumed in binges or regularly have been shown to suppress testosterone levels. This is because too much alcohol can promote inflammation and testosterone degradation.

Keep alcohol consumption to no more than 1–2 drinks per day, enough for the health benefits without the disadvantage of severely impacting T levels.

Get Plenty of Sleep

Adequate quality sleep helps keep critical muscle building and maintaining hormones such as growth hormones and testosterone high.  Testosterone rises while you sleep, particularly during the REM phases. Today, men are often skimping on their shut eye, which in turn is sapping their testosterone.

Studies have found that men who sleep less than five hours a night have significantly lower levels of testosterone than when they had a full night’s sleep.  At least 15 percent of the adult working population gets less than 5 hours of sleep a night, and suffers many adverse health effects because of it.

As research progresses, low sleep duration and poor sleep quality are increasingly recognized as endocrine (hormone) disruptors.

Lifestyle Changes To Boost Testosterone

What is really encouraging is that lifestyle modifications that lead that address better eating (not less) and proper strengthening exercise can reduce the prevalence of low testosterone levels by almost 50 percent in overweight and older men.

From keeping your mind sharp and protecting you from injury to appearing more attractive to the opposite sex, testosterone works behind the scenes to keep you at the top of your game—and live longer to enjoy all its perks.

But it is important to establish testosterone-healthy habits NOW, so you can reap the benefits later on in life. I want to help you do this, so just go back to the home page of this website where you can instantly download my program to address ALL the issues you need to achieve a long and healthy life with loads of your natural manly hormones.