Research has demonstrated that exercise, particularly resistance exercise (weight training), has a considerably positive impact on testosterone production. Effects begin immediately during the work out and last for hours afterwards!
All the way around, exercise is just plain good for you; it burns calories, raises your metabolism, triggers endorphins and builds aesthetic lean muscle. It’ll have you looking and feeling your best, which will attract more attention (a psychological stimulant for testosterone production). Core movements are best and include: bench press, squats, military press, barbell curls, lat pull-downs or pull-ups, dead lifts, hamstring curls, lunges and dips.
A 60-minute High Impact Interval Training or HIIT (cycling, swimming, running, etc.), will positively raise good stress levels on the body and will ignite an increase in testosterone to recover.
Reduce Body Fat
Adipose tissue (body fat) is the greatest source of aromatase, the enzyme that converts testosterone into estradiol, the primary estrogen hormone. The aromatase enzyme contributes to even more fat gain, pillsmarket.org especially around the mid-section and breasts. High body fat = low testosterone. Avoid Foods with SoySoy contains phytoestrogens (plant-based hormones) that are structurally similar to estradiol. When consumed, phytoestrogens can mimic the negative effects of estrogen.
Fast food meals are notorious for using loads of soy as protein filler. Additionally, the new “organic” genre of foods is high in soy. Keep an eye on the “other ingredients” in what you are eating to identify foods that contain soy.
Avoid Alcohol and Other Depressants
Alcohol contains 7 calories per gram, which is nearly as many calories as fat! Also, the liver reduces excess estrogen from the body and becomes over-taxed when alcohol is introduced to the system. Studies show that at a person’s most inebriated state, testosterone levels can be reduced by as much as 25%.
Reduce Stress Levels
Easier said than done, right? Stress triggers the release of the hormone cortisol. In addition to being a testosterone killer, cortisol is known to accelerate aging and causes higher susceptibility to weight gain and other serious diseases.
Get 7-8 Hours of Sleep Each Night
Because LH is most active while you are sleeping, supplements-factory.org hormones like testosterone, Growth Hormone (hGH) and IGF-1 are coursing through your body at elevated levels you wouldn’t dare mess with if you knew what effects they had. Without enough time for this cyclical event to occur, studies reveal that sleep deprivation not only impairs mental and physical performance, it negatively impacts overall health. Consume 20% of Calories from “Good Fats”Cholesterol is essential to the production of testosterone so the process is inhibited by low fat diets, according to research studies. We must obtain essential fatty acids through foods, or through supplementation because the body cannot manufacture them.
Sources of unsaturated “good fats” include olive oil, ax oil, canola oil, safflower oil, sunflower oil, and fish oils. It is important to consume a couple of tablespoons of these oils each day, either by sprinkling them over your food or taking them in a dietary supplement. Increase Your Consumption of Zinc and MagnesiumThe minerals zinc and magnesium are important co-factors for natural testosterone production. Studies suggest that zinc deficiency is a worldwide problem, including the USA. Zinc deficiency is associated with hypogonadism (think peanuts vs. walnuts) and low serum testosterone (testosterone “subway transit” throughout the body).
Unfortunately, as a result of over- farming and environmental factors, these foods won’t provide you with the same level of minerals as they did just a few decades ago. Thus, like your essential fatty acids, the easiest and quickest way to increase your daily intake of vitamins and minerals, including zinc and magnesium, is through supplementation.Foods Rich In Magnesium: