Live Lean Nation, on today’s episode of Live Lean TV I’m sharing 6 natural ways to conquer low testosterone.
If you’re experiencing low testosterone, which a lot of guys are, it can be a sensitive subject. Because as guys, it’s in our DNA to be strong, tough, and alpha.
Testosterone is the hormone that is attributed to all of this.
In addition to this, testosterone is also one of the main hormones in fat burning, muscle building, vital energy and overall well being.
So guys suffering from low testosterone have a greater risk of experiencing low sex drive and performance, more belly fat, less muscle growth, and lower energy and vitality.
In other words it sucks.
One option to increase testosterone is via hormone replacement therapy. But like most things we talk about on Live Lean TV, we recommend focusing on more natural approaches such as these…
Vitamins and minerals are essential to testosterone production but the three main ones to look at are:
– Vitamin D.
Click here to see our list with some of the best vitamins for hair growth.
Foods high in zinc are: beef, seafood, nuts, and seeds.
Foods high in magnesium are: leafy greens, nuts and seeds, fish, avocados and bananas.
To get more vitamin D: enjoy the sun and focus on foods high in vitamin d such as salmon, tuna, mushrooms, egg, and beef.
You can also supplement with a good multi-vitamin like Alpha Men from my friends at MyProtein (use coupon code: GOUTHRO for 20% off)…or supplement with zinc, magnesium, and vitamin on their own.
Consuming healthy fats are essential to optimal hormone production, especially testosterone.
Add more foods such as: coconut oil, avocados, nuts, seeds, olive oil, and beef for testosterone boosting fats.
Since you’ll be eating more healthy fat, you should reduce the number of calories consumed from sugar. Too much sugar increases insulin production which creates a fat storing environment in the body and lowers testosterone.
Excess body fat leads to a higher level of an aromatase enzyme which converts testosterone into estrogen.
The major, multi-joint, compound exercises are the best to increase testosterone.
These total body moves are much more effective than isolation exercises like bicep curls.
And be sure to lift heavier weight. Also, high intensity, brief bursts of speed exercises like sprints has also been shown to increase testosterone. Keep it intense!
It’s funny how the mainstream media showcases Alpha Men chugging beer, when beer is a loaded in estrogenic hops, a testosterone destroying enemy.
This is why alcohol has been shown to increase the conversion of testosterone into estrogen.
But don’t freak out, having 1-2 drinks of red wine a week is not going to ruin you. Just like everything Live Lean related, keep it balanced and in moderation.
Xenoestrogens are chemicals that are found in plastics and added to hair and skin products, cleaners, and pesticides in food. They mimic estrogen in the body thus harming the balance of testosterone.
Avoid products containing any usage of the word “paraban” in the ingredients. I did a full video on xenoestrogens and other ingredients to watch out for here.
Also try to eat as much organic food as possible, and focus on eating cruciferious vegetables to help rid your body of these xenoestrogens. I filmed a full video about the 6 belly fat killing vegetables here.
And don’t forget, never heat up plastic, and replace your plastic bottles and tupperware with glass.
Quality sleep is essential to testosterone production. Strive for 7-8 hours of sleep earlier in the night. Research shows the best quality of sleep occurs around 10pm. So go to bed earlier and get up earlier. It will take time for your body to adapt to this new sleep cycle but a relaxing chamomile tea and reading a book will help settle the mind and body for rest.
As a male population, studies show testosterone production in males has been significantly dropping over the years. This is in part due to our poor lifestyle habits.
Sufficient testosterone production is essential for a happy and healthy life and you can help increase it naturally by following a plan like my Live Lean Superpack.
This Ultimate Live Lean Superpack includes my best selling programs:
—> Live Lean Afterburn (12 week in-gym weight training program)
—> Live Lean Sprint (18 week hiit cardio program)
—> Live Lean Abs (28 days direct ab training video program)
—> Eat Clean Live Lean Cookbook (over 200 low carb recipes)
—> 8 Week Meal Plan (using recipes from the Eat Clean Live Lean Cookbook)
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.