This post comes from Ben Bunting.
Testosterone is the hormone which is produced in the Leydig cells in the testes of men and the Ovaries in Women.
Testosterone has anabolic and androgenic effects. The former is related to the development of muscle tissue and the latter related to sex characteristics, don’t be fooled in thinking this just concerns men, there are more androgens in women than estrogens.
The secretion of testosterone is the body’s reaction to very demanding workloads. Whilst the unnaturally high levels of synthetic testosterone offered by anabolic steroids cannot be imitated, we can temporarily raise our testosterone levels with exercise and foods – and there are particular foods and exercise to which the body is more responsive.
The big compound exercises are responsible for triggering the most testosterone production compared to endurance exercise or isolation exercises. So it is these compound lifts that use the most muscle mass and are the most demanding and taxing on your body. The compound lifts are the ones that incorporate more than one joint movement such as the squat, deadlift, bench press and pull up. These also have to be done hard and with progression.
However, testosterone is not purely for muscular development, strength, deep voices and beards – it has other great benefits for both sexes too!
As men and women grow older, their bones become less dense. This is due to the declining levels of testosterone and increasing levels of estrogen, even in men. Studies show that testosterone will not only halt the loss of bone, but will also make the bones stronger too – it is worth remembering that pound for pound, bones are stronger than steel.
A properly working thyroid is crucial for maintaining a proper weight since its main function is to set the metabolism for the body. This is why you can commonly hear obese people complaining about an overactive thyroid gland. Improper thyroid activity can cause anxiety, weight gain and loss plus hyperactivity. If testosterone is low, it is not as easy maintaining a healthy weight.
Improve Your Memory
If you, like me have a nightmare remembering people’s names or where your keys are you may have low testosterone levels. The brain has receptors for this hormone. Proper levels of testosterone help the brain function properly. Correct hormone levels also decreases the risk of Alzheimer’s disease. So start doing compound exercises and seek out a testosterone booster to help improve your T-levels.
A Sense Of Well Being
There are many causes of depression and one of them is low hormone levels. Correct hormone (thyroid, progesterone, estrogen and testosterone) balance and proper levels contribute to our emotional well-being. Some people suffer from seasonal mood disorder and can get depressed during the winter months. Often, these people have a low Vitamin D level which is common amongst people who work indoors for long periods at a time. Vitamin D, a hormone, is a precursor to many of the brain chemicals that affect our mood. You can increase Vitamin D levels by safely spending some time in the sun, or you could take a supplement such as Military Muscle which has high amounts of vitamin D3 in each serving.
Improve Your Lipid Balance
In order to curb excess levels of cholesterol we are encouraged to eat well and exercise. Many hormones including thyroid, estrogen and testosterone can lower lipid levels and lower our cardiovascular risk. However, this isn’t Carte-Blanche to go off injecting synthetic testosterone, it only works with your own body’s natural source of testosterone. Therefore, hit the squats and deadlifts for maximum testosterone production as well as consume the best foods detailed later – there’s a great work out here.
Testosterone is a very good anti-inflammatory and is one of the reasons people using synthetic testosterone can repeatedly put their body through massive stress and strain day after day. One reason our joints start hurting more as we get older is that we have decreasing amounts of testosterone. Many inflammatory conditions can be improved with proper levels of testosterone. This is especially true if you have a power lifting exercise routine or play contact sports. If you boost your testosterone levels, your joints will be better protected.
Apart from the compound exercises a great way to increase testosterone levels is to eat certain foods which contain necessary vitamins and minerals that are known to stimulate testosterone production.
Here are 10 foods which will stimulate testosterone production, naturally.
Zein is a class of prolamine protein found in maize/corn. D-Aspartic Acid (DAA) can be found naturally occurring in varying food sources but is found to a high degree in maize/corn.
D-AA works in the central brain region to cause a release of hormones, such as luteinizing hormone, follicle-stimulating hormone, and growth hormone.
There are few natural foods that offer a good source of Vitamin D3 but oily fish such as salmon is one. Fish oil tablets are also another great source if you can stomach the taste.
A study in Germany found that there was a statistically significant increase in testosterone levels was detected in men who received supplementation of vitamin D3.
Lean beef contains a solid and useful amount of Zinc which is great for stimulating testosterone production, grab a steak tonight!
Nuts and seeds contain masses of Magnesium and are easy to source and snack on throughout the day. Brazil nuts are fantastic but even the common old peanut shouldn’t be overlooked, another great excuse to go to the bar.
It can be Thanksgiving and Christmas all year round if you so wish. Turkey is a fantastic alternative to chicken and contains loads of Vitamin B6, so don’t overlook this tremendous white, lean meat. If you must grab fast food, chicken is almost as good – just remember to take a pass on the battered skin.
Often overlooked and seen as just an aphrodisiac, but with good reason, they’re high in Vitamin B12 which is brilliant for stimulating testosterone production.
Vitamin K2 isn’t so well known, however, Vitamin K is very important, as it has been shown to help maintain plasma and testes levels of testosterone in studies so put a large helping of chilli on your fries.
Popeye was bang on with his cans of spinach to make his muscles grow. Spinach is full of Vitamin E and studies show that people are low in testosterone if they’re deficient in Vitamin E.
It’s not uncommon to see people now plastering their ‘food prep’ all over the internet and it is generally always grilled chicken and broccoli – for good reason too! Broccoli actually contains more Vitamin C than an orange! Vitamin C contains antioxidant properties which mean vitamin C provides neuroprotective effects with benefits for blood flow. By protecting the testes from oxidative stress, Vitamin C can also preserve testosterone levels. Broccoli also contains Diindolylmethane (DIM) which flushes estrogen out of the body.
Asparagus is one of, if not the most folic acid dense vegetables out there and can be prepared to eat with almost any meal by just grilling them. Folic acid can help produce more testosterone along with B12 but also necessary to form red blood cells and is also necessary in the formation of DNA. They also host many other vitamins too so it would be a shrewd move to add them to your diet.