In the last post I talked about getting your testosterone levels checked and how to boost your levels using supplements. In this post we will go deeper with more supplements and some ways to eat and getting natural ingredients found in your food.
Many people understand the role testosterone plays in aiding the development of muscle mass, with the male sex hormone being related to dominant male features. There is even an entire sub-category of sports supplements dedicated to increasing your testosterone levels, with options ranging from the more recent D-Aspartic Acid, through to classics such as Horny Goat weed and Longjack. I am not a big fan of all these supplements because there is a lot of hype behind them. I wouldn’t waste your money on Horny Goat Weed but look carefully at the information on D – Aspartic Acid and make an educated decision for yourself. Just remember that a lot of the studies they boast about are sometimes paid for by the company….(conflict of interest).
Many worry stepping away from supplements could result in their testosterone levels dropping, but did you know there are certain foods which you can consume to aid increased testosterone during off-cycles, or even use to boost your ‘T’ levels should supplements not be your thing? Below we look at some of the natural ways of increasing your testosterone levels through the food you eat.
Resveratrol has been shown to not only increase testosterone levels, but also improve epididymal motility (sperm activity). Commonly an active ingredient in many T-Boosting sports supplements, Resveratrol is also found in the skin of red grapes, with research showing 5-10g of grape skin being enough to elevate testosterone levels.
SHBG, or Sex Hormone Binding Globulin, is a hormone associated with the lowering of the male libido and is surprisingly easy to keep in check. Consumption of adequate vitamin D can ensure your SHBG levels stay low, with the full RDA of vitamin D being available in a single can of tuna (but watch out for tuna because it is high in mercury so eat it only once a month at the most). Now, the RDA of Vitamin D is 3000 i.u./day. But tests have shown that an individual can take up to 40,000 i.u./day before showing toxic levels. I do not know why they make the RDA so low. I am currently taking 9000 i.u./day and I am waiting on blood work on my D levels. I am sure my levels are not too high, if anything they are still low.
Meat and saturated fat
Here’s a conundrum; consuming too little meat can lower testosterone availability by up to 14%, with a lack of protein deactivating testosterone hormones. However, a diet too high in saturated fats (typically found within red meats) can also make testosterone dip. The solution? Limit your consumption of fatty red meats to leaner alternatives.
Cortisol and garlic
Cortisol is the hormone typically related to stress, and is responsible for catabolism (the state opposite of anabolic). By reducing cortisol your body is better able to remain in an anabolic state, allowing for development of muscle mass. Best controlled through the avoidance of over training, cortisol can also be reduced through the consumption of allicin, commonly found in garlic.
Bringing it all together.
Mega dosing D-Aspartic Acid, Tribulus, and Ashwagandha.(mentioned in my last post)
Get Resveratol from grapes (you can buy supplements at the vitamin store too)
Take lots of vitamin D or get a lot of sun.
Eat lean beef and avoid saturated fats.
Reduce cortisol levels by eating lots of garlic .
- Testosterone Decline: How to Address This Challenge to ‘Manhood’. (zedie.wordpress.com)
- Low #Testosterone (mickirose.wordpress.com)
- Is DHEA a Better Way to Raise Testosterone? (mensjournal.com)
- Test Your Test (lifehardcore.wordpress.com)