05/08/2021
3 ways to Boost your testosterone!
It goes without saying that naturally boosting your testosterone levels will have many potential benefits to your rate of growth, strength levels, body composition and general energy.
Even your overall well-being will probably improve, with joint pain becoming less of an issue for instance.
▪️Consume Fat
Whenever I see a diet which has eliminated fat or even restricted it aggressively I feel frustrated because whilst it might get somebody lean, the only reason that has happened is because they've restricted calories.
However, by removing an entire macro group such as fats you are ultimately making it extremely hard for your body to produce significant amounts of testosterone. In order to continuously produce enough testosterone the body relies on fat specifically (the leydig cells need this to produce testosterone!).
In my experience with my clients having a healthy blend of Omega 3 based fats along with some saturated fats is a great overall combination. In terms of amounts this will totally depend on your overall calorie intake, weight, goals and body composition.
▪️Sleep Properly
If your sleeping pattern is out of sync then you will find that it's likely your natural testosterone production might suffer.
When you sleep your anabolic hormones, including testosterone peak which is why it is crucial to do everything you can do fall into a deep sleep. Limiting caffeine/stimulants later in the day is a must, and it might be advisable to supplement with magnesium to enhance your sleep quality.
The main reason I always buy my clients with “how is your sleep quality?”
▪️Challenge Yourself
Another key aspect of boosting natural testosterone production is to challenge yourself in the gym! Gradually increase the weight you're lifting and the amount of reps you're achieving, the overload which this stimulates can lead to a boost in testosterone provided your diet is in place.
People who work with me will understand more why I make them struggle under many different approaches!
▪️Other things to consider are zinc, staying lean to limit oestrogen levels and therefore aromatisation.
N.H
