What is testosterone?
The hormone testosterone gives men their masculine characteristics, including deep voice, high muscle mass, facial and body hair, and aggressiveness. It also controls sexual function, fertility, and libido.
Testosterone is heralded as the secret to youth as it can increase muscle mass, decrease body fat, strengthen bones and increase libido.
High Testosterone Benefits
Reduced or non-existent male breasts.
Greater muscle size and strength.
reduced body fat
More powerful sex drive and sexual stamina.
improved mood
Decreased levels of bad LDL cholesterol, therefore a longer and healthier life.
Testosterone and man boobs (gynecomastia)
You may have man boobs if your testosterone levels are not high enough to combat the increased estrogenic effect on your body. Even if your testosterone levels are normal, increasing your levels can go a long way in getting rid of your man boobs.
Since man boobs primarily depend on the ratio of estrogen to testosterone, increasing testosterone is just as important to losing man boobs as reducing estrogen.
Testosterone and estrogen imbalance
Avoid a combination of increased estrogen and decreased testosterone, which is what happens to most men with man boobs. It has a massive feminizing effect on the male body and makes it prone to a number of dangerous life-threatening diseases.
Also avoid testosterone supplements, testosterone is converted to estrogen by the aromatase enzyme. Testosterone injections, pills, gels, and patches can also cause side effects such as acne, high cholesterol, shrunken testicles, and liver damage. They can also increase your risks of prostate cancer and heart disease.
how to increase testosterone naturally
– Get enough sleep!
Studies have shown that men who get fewer hours of sleep have lower levels of testosterone in their blood in the morning. Lack of sleep is actually one of the most common causes of low testosterone levels in men. Higher cortisol levels have also been observed in sleep-deprived people, causing testosterone levels to plummet by as much as 40%.
-Eat the right foods
Diet plays a crucial role in the production of testosterone.
Your glands need minerals like zinc and magnesium to stimulate testosterone production. Your body can only make testosterone if it has access to cholesterol, since testosterone is made from cholesterol.
Go back to previous presentations on what foods to avoid.
#1 Testosterone Boosting Food: Fatty Cuts of Meat
Studies have shown that people who eat a high cholesterol diet have higher levels of testosterone. Studies comparing the testosterone levels of vegetarians versus non-vegetarians have found that non-vegetarians have significantly higher levels of testosterone than vegetarians. This is largely because carnivores consume more cholesterol than vegetarians.
Testosterone Boosting Food #2: Oysters
Oysters have long been heralded as a powerful aphrodisiac due to their testosterone-enhancing quality. They have been found to contain high levels of zinc and the amino acid N-methyl-D-aspartate, both of which cause an increase in testosterone levels.
Oysters also contain the hormone dopamine, which independently increases libido.
Testosterone Boosting Food #3: Nuts
Researchers have found that the highest levels of testosterone are found in men whose diets are high in monounsaturated fats.
Walnuts are an excellent source of monounsaturated fats. Examples include walnuts, almonds, pistachios, and Brazil nuts.
Brazil nuts have the added benefit of being high in selenium. Selenium not only helps increase testosterone levels, but also improves sperm quality and fertility.
Other foods high in monounsaturated fats include avocados, seeds, olives, and olive oil.
Testosterone Boosting Food #4: Nettle Root
When testosterone binds to sex hormone binding globulin (SHBG), it loses its biological effect. What you need in your body is not just higher levels of total testosterone, but higher levels of FREE testosterone, testosterone that is NOT bound to SHBG.
European researchers have found compounds in nettle root that bind to SHBG instead of testosterone, thereby increasing circulating free testosterone.
Testosterone Boosting Food #5: Cruciferous and Leafy Greens
They contain large amounts of zinc and magnesium, which help improve testosterone production.
Leafy green vegetables like spinach and Romanian lettuce are also high in these minerals.
Where grain-based carbs are deficient in the vitamins and minerals your body needs to stay healthy, what your body really needs is to replace those grains with meats and vegetables (also nuts and seeds). The right meats, vegetables, nuts, and seeds will give your body everything it needs to flatten your chest and find its way back to manhood.
Exercises and increase testosterone
The two specific forms of exercise that increase testosterone are high-intensity interval training and compound weight training with heavy weights. Many studies have shown that men who engage in any of the above types of exercise have higher testosterone levels than those who focus primarily on consistent cardiovascular exercise.
There are 4 weight training exercises that stimulate powerful increases in testosterone. In order from highest to lowest testosterone, these are barbell squats, deadlifts, pulldown/pull-up, and bench press.
Post-Workout Shake And Testosterone
A multitude of studies have suggested that a post-workout drink containing protein AND high GI simple carbohydrates dramatically increases the release of testosterone and growth hormone. Apparently the two work together to create a male anabolism response that is greater than either nutrient alone.