Table Of Contents
- 1 Get back to basics!
- 2 Don’t Believe The Marketing Hype
- 3 The Signs Of Low Testosterone
- 4 1, Weight Gain
- 5 2, Low Energy & Feeling Sluggish
- 6 3, The Libido Issue!
- 7 Other Signs
- 8 The Real Testosterone Solution!
- 9 I give them all the same advice; “exercise and eat the right foods!”
- 10 My Three Month Plan
- 11 The Diet
- 12 The Exercises
- 13 Other Contributing Factors
- 14 Testosterone A TO Z
- 15 1, Sleep Matters
- 16 2, Carrying Too Much Weight
- 17 3, Muscle Mass
- 18 4, Sleeping Disorders
- 19 5, Depression
- 20 6, Taking SARMS
- 21 7, Too Much Testosterone
- 22 8, Libido & Performance
- 23 9, Eating Junk Food
- 24 External Resources Of My Findings:
- 25 Share This Article
- 26 Related
There a few signs you might be suffering from an age-related testosterone reduction! We all eventually suffer from this issue which generally starts for us guys over 30! If you’re younger than 30 and reading this post, then your problem is probably related to your diet! But, continue reading because I am going to share some for simple tips to help you replenish this essential hormone!
Get back to basics!
Yes, it’s as simple as that! Eating right and exercising can drastically bounce back levels of testosterone! Further down this article, I am going to share with you some simple tips to get these levels much higher without the use of drugs or the latest brand of t-booster!
Don’t Believe The Marketing Hype
Some promotional companies will tell you that you will never regain your levels of testosterone because it fits in with their marketing campaigns! But, clinical evidence has proven that rigorous exercise and eating the right foods will considerably improve this hormone level!
Before resorting to spending money on supplements follow my simple 3-month solution at the bottom of this article. Don’t believe the hype and fall into the supplement trap. Testosterone can be boosted without spending $80 a month on some magic pill featured in your man monthly magazine!
The Signs Of Low Testosterone
Testosterone is a mans best friend! Its released when we hit puberty and continues being abundant in the body until 30-40. After the age of 30, your body will gradually start releasing less and less! Listed below are the main signs you could be suffering from lower levels.
1, Weight Gain
Gaining fat around your belly is a real sign that you need to lose weight, and eat healthier! But it could also mean that you are suffering from lower levels of testosterone. But! Most people do not know that the more fat in your body the less testosterone your body produces! So, yes, it might mean lower t-levels, but you could just be suppressing your body from producing this hormone because your body is carrying excess levels of fat!
2, Low Energy & Feeling Sluggish
Being sluggish & less energetic can mean your suffering from a shortage of testosterone! But, if your overweight and not exercising then you’re going to feel less active because your body has slowed down! If your overweight and busy all the time but still feel less energetic, then your diet could be a contributing factor! Eating healthy and incorporating foods that improve testosterone will help your energy level get back to normal levels!
3, The Libido Issue!
Having a low libido can be very frustrating, especially if you were much more viral in your younger years! Suffering from this issue is a sure sign that your t-levels are diminishing! If its a real concern then we would advise you to book an appointment with your doctor, and he or she can help you further! But as I mentioned earlier carrying excessive weight or not eating the right foods are more than likely a contributing factor!
- Muscle reduction
- Low self-esteem
The Real Testosterone Solution!
Everything seems to boil down to a personal diet and fitness level! As a personal trainer, I see this all the time at work because I spend a lot of time talking to guys of all ages about their diets, activeness, and other issues!
I give them all the same advice; “exercise and eat the right foods!”
- Eat natural foods
- Cardiovascular exercises
- Reduce fat levels
Most foods we eat today will suppress your production of testosterone, over time these fatty processed foods will have a drastic effect on your bodies ability to produce NORMAL levels of testosterone. Added with the accumulation of fat which emits testosterone-suppressing hormones most men end up suffering the effects of lower t-levels!
My Three Month Plan
I promise you that if you stick to this simple three-month plan, you will almost double your testosterone levels! Yes, I have substantial evidence from customers who have had blood taken before and after by their doctors to back up my claims.
“Jeff 46 from Portsmouth came to me back in 2016; he explained to me that he was suffering from low testosterone levels. He wanted to exercise, so he joined my gym. His doctor advised him to lose weight and come back and see him for another blood test when he lost some weight. I helped him over a three month period; we worked on exercising and a food plan. He was dedicated and turned up every morning for his hour workout and ate the food plan I advised!
RESULT: After the three months plan, he lost around a stone in weight! He then went back to his doctor and had another blood test:
- Initial result: 120ng/dL
- After my 3 month plan: 280ng/dL
As you can see the results are encouraging, remember that Jeff is 46 and will not have the same level as a 20-year-old male. On average a 20-year-old male should have an average 400-500ng/dL.
Here are the options for foods to boost testosterone:
- Fish: tuna, salmon, kippers, sardines, pilchards, shellfish, etc
- Meat: Lean Beef, chicken & turkey but no pork because of the high-fat contents!
- Veggies: cucumber, celery, peppers, cabbage, etc
- Fruit: apples, oranges, grapes, melon, bananas, etc
I would advise you to take vitamin D supplements because it’s linked to a healthy hormone production! Mix it up but make sure to eat the foods on the list, if you do not like fish then use omega-3 and cod liver oil capsules twice a day! Avoid the fatty processed stuff, mainly eat naturally produced foodstuff!
Join a gym, if this is something you do not want to do then exercise at home. Make sure you have a variety of equipment available to you! If you do not have any gym equipment then jogging and stair runs is another option.
- Exercise every other day, to give your body a chance to rest.
- On your exercise days make sure you continuously exercise for one hour
- Sit-ups, Push-ups, exercise bike, rowing machines, cross trainers mix it up, but get out of breath and do your best!
Doing this for three months will boost your testosterone production into overdrive no matter how old you are! 30,40,50,60 years old it does not matter you will feel an improvement in your bodies libido, weight loss, energy, and muscle growth!
Other Contributing Factors
Yes, we all like a drink, but this stuff has a substantial contributing factor on your health and weight levels. Smoking will also suppress your hormone levels, it stops blood flow and fills your body with many substances that restrict the flow of blood that will crush your ability to produce testosterone!
Testosterone A TO Z
Testosterone is not just for bodybuilders to get ripped. It plays a significant roll in everyday life for both men and women! In this section about keeping your testosterone levels optimized, I will be listing some of the facts I have learned about testosterone over my years as a bodybuilder and researcher! Some facts are from specific medical studies, but some facts reveal how YOU could be suppressing your production of this essential hormone!
1, Sleep Matters
Testosterone is in more abundance first thing in the morning! Because when we sleep our bodies release large amounts of hormones. So make sure you get the full 8 hours of sleep, scientists have confirmed that any less than eight hours will deprive you of much-needed testosterone! Research has also put the morning erection down to having higher than normal levels of this hormone!
2, Carrying Too Much Weight
Men who are overweight produce less testosterone than men who are not! Research has proven that when we gain weight, these fat stores produce enzymes that suppress your bodies ability to create normal levels of testosterone! Scientists documenting six males who were overweight and tested them before and after losing a considerable amount of weight. When retested after losing weight their testosterone levels almost doubled!
3, Muscle Mass
Men with higher levels of testosterone produce more muscle mass because of protein synthesis. Protein synthesis is the process of converting foods into proteins. Receiving more proteins means better strength, energy and your bodies rate of metabolism.
4, Sleeping Disorders
Sleeping disorders such as sleep apnea and sleepwalking are all connected to T-levels to drop! Again, if you’re not receiving enough sleep, your T-levels may be suffering! If you think your rest is getting broken because of a disorder, then we would advise you to visit a doctor!
Doctors claim to have discovered a pattern with patients suffering from low t-levels and clinical depression. They believe that serotonin (the feel-good hormone) and testosterone are more related than previously thought! Many doctors now believe that men suffering from lower than average testosterone are more likely to suffer from depression & anxiety disorders!
6, Taking SARMS
Yes, SARMS effect androgenic receptors that boost muscle growth and bone density. SARMS were designed to assist patients with muscle wasting diseases and not intended for sports performance!
But, what most users of SARMS overlook is the way they suppress your overall testosterone. After a six week cycle, your testosterone levels can become extremely low. But that’s not all! Because of the way SARMS suppress your T levels you can experience difficulties for many months/years after!
7, Too Much Testosterone
Anabolic steroids & hormone therapy can be extremely dangerous if abused. Having too much Testosterone has been associated with brain damage and heart conditions! Here are some other side effects of having too much testosterone;
- Blurred vision
- Fluid retention
- Oily skin (acne)
- High red blood cells
- Shrunken testicles
Although testosterone is essential ” too much of a good thing can become dangerous!” and even life-threatening if abused over more extended periods.
8, Libido & Performance
This article would not be complete if we did not list libido! Yes, libido is dependent on your ability to produce testosterone! If your levels of T is decreasing with age, then you may notice that you are not as funky as you once were! But help is at hand if this is affecting your ability to perform?
- Meet with a doctor and explain your situation
- Exercise is excellent for boosting T levels
- Eating the right foods
- Losing weight
9, Eating Junk Food
Junk foods, fatty burgers and fast food is a testosterone killer! Because the fat your building in your body is producing enzymes that kill off your production of hormones! This is one of the most significant issues facing millions of men the world over! To avoid becoming the next victim of fast foods then make sure you eat healthily and reduce your intake of fast foods!
External Resources Of My Findings: