TOP 5 TIPS TO OPTIMISE YOUR TESTOSTERONE NATURALLY
Time to read 4 min
Time to read 4 min
While there could be a lot of factors at play which can slam the gains train to a halt, one major culprit which is on the minds of gym junkies and health nuts alike, is the dreaded hormone imbalance.
Testosterone and Estrogen, also known as the "male" and "female" hormones, are two important components of the body's endocrine system which dance a delicate tango, and when the balance is thrown off, it doesn't take long for s$#t to hit the fan.
For starters, guys can struggle from low energy, brain fog, low libido, muscle catabolism (scientific term for losing gains), and stubborn fat retention, particularly on the mid section and chest.
Ah, the dreaded man boobs...
So what can you do about it? Before you go rushing to your doctor to get medicated (which we DON'T recommend, by the way) there are some little tips, tricks and lifestyle changes which can restore your testosterone to glory, and give you the vigour and vitality that you've been looking for.
Here's out Top 5 Tips to unleash your inner beast.
Our biggest tip on this list ranking in at number #1 is... avoid stress at all costs.
Easier said than done through, right?
Once the brain becomes stressed, the hormone cortisol gets released and goes on a warpath in the body to unleash some devastating consequences.
While normal levels of Cortisol aren't bad, it's what gets us up out of bed in the morning, and what alerts us to remain vigilant in dangerous or life threatening situations, chronic stress can cause cortisol to remain elevated, putting the brain in a constant state of "fight or flight".
Here's the worst news... Cortisol directly reduces testosterone!
The more stressed you are, the more of your hormone precursors will be converted to cortisol rather than testosterone, which is terrible news for blokes looking to stack on size and improve body composition.
Luckily, we've got a few tips to help you get your cortisol under control, some are even more simple than you'd think!
Make rest days a priority. Overtaxing your central nervous system is a bad idea, and everyone needs to recover to grow!
Practice mindful meditation in the mornings and evenings to prime your day, and put you into a relaxed headspace before bed.
Ensure you're getting plenty of sleep, anywhere between 7-10 hours is ideal, depending on your daily activity and individual needs.
If the above remedies aren't even hitting the sides, consider eliminating caffeine (or reducing your intake to a single cup of coffee or green tea), and cycle off your pre workout for a week. (You know you're meant to do that anyway, right?!)
A high quality, food based multi vitamin is a staple for anyone who wants to make boosting their testosterone a priority.
Depending on your diet and lifestyle, you may be sorely lacking in any crucial testosterone boosting ingredient in the vitamin/mineral spectrum, such as Vitamin D, Zinc, Magnesium, Selenium, or even the all important B Vitamins.
It's easy to miss out on your daily intake of these key micronutrients, and an over-emphasis on "hitting your macros" may result in your micros falling by the wayside.
Obviously, eating nutrient dense, fresh and unprocessed food is the winner here (including plenty of leafy greens!), but we all know the 2017 lifestyle is all about compromise, and a high quality multi vitamin will go a long way in covering all basis.
Balancing your Protein/Carbohydrate/Fat intake goes a lot further than you think!
Did you know that a diet rich in healthy monounsaturated fats (as well as a bit of saturated fat too!) is vital for maintaining a healthy endocrine system?
Kiss your high carb and low fat diet goodbye, and learn about the importance of balancing these two macro nutritional groups correctly to optimise and improve your testosterone levels.
Don't forget, fat has twice the calories per gram as carbohydrates, so you won't need as much volume to hit your calorie intake as you might be used to!
Here's some delicious sources of healthy mono and polyunsaturated fats:
Almonds, Cashews & Peanuts
Avocados (So Instagram)
Cooking Oils made from plants and seeds
Pine Nuts, Walnuts & Brazil Nuts
Linseed and Chia Seeds
If you're training for Testosterone, it's time to shift your focus from hypertrophy to building strength.
Focus on primal movements, including Deadlifts, Squats, Bench Press and Over Head Press, working in rep ranges between 1-5. You're lifting heavy here, so be sure to warm up properly and track your volume to ensure that you're ticking off the strength gains with each and every session.
The goal here is to recruit the maximum amount of muscle fibres as possible, so save your isolation arm exercises for your accessory day!
Don't forget, you're lifting heavy here, so ensure adequate rest and recovery to ensure you're ready to hit it hard again for your next session.
Want the edge for boosting your testosterone to its maximum potential?
There are a lot of supplements on the market, and luckily for you, ASN only stocks the best of the best, the tried and true products which are proven to deliver results.
Our pick of the litter is Triandrobol Test by Body Science.
A unique combination of herbs, amino acids, vitamins and minerals, Triandrobol Test is designed to increase the production and bioavailability of testosterone within the body, making you feel like a beast both in and out of the gym.
Packed with two of the best selling testosterone ingredients on the market, Tribulus and Fenugreek, it's a no brainer that this was our #1 pick!
Learn more about Trindrobol Test here.