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.

Women Love a Man’s Sculpted Body

3677102_xxl copyBody image; it is something we all deal with every day when we look in the mirror. Our body image is part of our total self-image. It is our opinions, feelings and thoughts about our personal physical appearance.

Strong and sexy are two adjectives that describe what women look for in a man. It’s perfectly natural that women want men that look stronger than they are; someone that could easily carry them up a flight of stairs without the blink of an eye. So, it’s not at all surprising that women love men with strong sculpted muscles/bodies.

Numerous studies have shown that the more fit men are the more they are attractive to women in general. Some things never change. That chiseled six-pack is always a turn on. But, it’s not the only muscle that women notice. [Read more…]

8 Warning Signs of Low Testosterone

Guys like to make jokes about testosterone, but testosterone deficiency is no laughing matter. The latest research suggests that guys without enough of the hormone face a higher risk of several serious illnesses, including diabetes, osteoporosis, and cardiovascular disease.

Health Worries

A lack of testosterone can sometimes have long-term, serious effects on the body. In men with low levels, the bones can become weak, potentially causing a condition called osteoporosis. Osteoporosis makes people considerably more prone to injury.
One study in the Journal of Clinical Endocrinology and Metabolism also linked low testosterone to a higher risk of death from heart disease and other causes.

Testosterone helps maintain a number of important bodily functions in men, including:
• sex drive
• sperm production
• muscle mass/strength
• fat distribution
• bone density
• red blood cell production

Because testosterone affects so many functions, its decrease can bring about significant physical and emotional changes that can be distressing.

A simple blood test can reveal whether a guy has low “T,” but there are plenty of other clues that a problem exists, as you will see.

Low Sex Drive

young couple in a bed

Testosterone is what fuels a man’s sex drive. If he is low on “T,” he is likely to become less interested in having sex. Testosterone is what’s responsible for “the grrrr” factor.

Erectile Dysfunction

Erections are triggered by the body’s release of a tiny molecule called nitric oxide. But testosterone is what’s needed to trigger this release, and if there’s not enough of it, well, nothing much happens down below.

Fatigue

It’s perfectly normal for any of us to feel tired at the end of a busy day. But guys with low “T” feel completely depleted, and feel like their “tank is empty.”

Decreased Energy

In addition to feeling severe fatigue, guys with low testosterone can lose their drive, motivation and initiative for life and living. Often these men who used to be up and at ‘em’ all day long are sidelined on the sofa.

Mood Problems

Even if they are not experiencing clinical depression, men with low testosterone often feel down or ‘blue’. They feel less optimistic than they used to feel and life just seems to lose its sparkle. Some men with low testosterone also have trouble with memory and concentration.

Irritability

We can blame low testosterone for causing men to be grouchy and irritable. Sometimes the problem is more apparent to friends, family members and colleagues – than to the men themselves. A man might say he’s fine, but the people around him know otherwise.

Reduced Muscle Mass

It’s not like they become weaklings, but guys with low testosterone often feel that they are not as strong as they once were. Some men actually notice shrinkage in their arm and leg muscles, and in their chest. One way to check this is to stand side on to a mirror and look at your upper thighs. Do they look thinner than they used to look?

If so this is one of the signs of lost muscle mass. It’s why aging men (women too) can take on the look of a spider with a big abdomen and thin arms and legs.

More Body Fat

Low testosterone often results not only in reduced muscle mass, but also in increased body fat. Some guys add weight around the middle; others can develop chest fat, a.k.a “man boobs.”

It’s the fat INSIDE the abdomen that is so very dangerous. It wraps itself around the inner working machinery spewing a cocktail of nasty chemicals into them causing them damage and setting the stage for disease.

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Even if you still weigh the same on the bathroom scales or are slim and trim you can still have this fat hidden inside your abdomen. If you eat the wrong types of foods and too much of them and don’t do enough muscle building and maintaining activity you are very likely to have it.

The Good News

The very good news is you can deal to this fat with the right type of exercise and ditching the processed “non-nutrient foods” and reduce your disease risk after just a few months.

Dietary and exercise changes, particularly limiting sugar/fructose, (research shows glucose (sugar) decreases testosterone levels in the blood by as much as 25 percent), eating healthy saturated fats and engaging in strength training exercise can be very effective at boosting testosterone levels naturally.

More good news is that exercise not only can rebuild lost muscle mass but also improves mood and stimulates brain chemicals that help you feel happier and more confident. Exercise also boosts energy and endurance and helps you sleep better. All that can help with your sex drive and sexual performance, too.

So, I hope you can see how just a few lifestyle changes may be all you need to re-energize body and spirit. If I can help you achieve this health upgrade just go back to the home page and get started on the Strong Men Stay Young program. I can promise you, with hand on heart that you and the people that love you will never regret it for an instant.

Boost Your Testosterone Levels Naturally

testosterone-influenceOur own testosterone levels play a very important role in our male/female metabolic function.  Lowered testosterone is a chronic epidemic that is threatening lives all around the world and in the United States alone an estimated 5 million men have below normal levels of this vital “youth” hormone.

If you think you are in this category of men the best way to boost your testosterone levels is naturally through healthy lifestyle measures.

Testosterone is an anabolic steroid hormone that although it plays a critical role in metabolism and muscle building and maintaining it also is responsible for memory, mood regulation, and cognitive function.  Normal testosterone levels play a huge role in maintaining optimal weight as well as reducing risk of degenerative diseases such as heart disease, cancer, diabetes, osteoporosis and dozens of other ‘lifestyle’ diseases. [Read more…]