DISCLAIMER: I am neither nutritionist nor food guru. The comments below are based upon my own personal experiences and are not meant to replace a visit to your internist or psychiatrist.
We all know by now that Hollywood celebrities hold the key to preternatural youth.
Okay. That was complete bullshit.
Let me rephrase it: We all know by now that Adobe’s Photoshop program is largely responsible for what appears to be preternatural youth in celebrities.
Just meet one of them in person and watch the media’s version of reality crumble.
See #urbandystrophy, the book, on Media vs Reality.
Okay, so any of you interested in avoiding the “wellness clinic” trap of endless pharmaceuticals, here are a few alternatives that might save your actual life.
1] Eat fat!
I know you anorexics equate fat with devil worship, but bear with me.
Dietary fat is actually one of the most critical players when it comes to optimizing natural testosterone production. Long gone are the days when we associate fat with heart disease and elevated cholesterol levels. Now it’s now recognized as a sure way to increase testosterone levels.
In fact, a study published in the “Journal of Applied Physiology” found that diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels.
In another study, men who switched from a high-fat diet (13 percent saturated fat) to a low-fat diet (5 percent saturated fat) experienced significantly lower testosterone production rates, and lower circulating androgen levels.
“Keep in mind that when it comes to dietary fat, it’s not just the amount of fat you eat, but also the type of fat,” says Don Gauvreau, MSc, co-founder PharmaFreak .
Examples of quality monounsaturated fats:
Olive oil, almonds, avocados, peanut butter
Examples of quality saturated fats:
Red meat, coconut oil, egg yolks, dark chocolate, cheese
2] Don’t avoid cholesterol!
Testosterone is derived from cholesterol, so if your diet is lacking in cholesterol, you’re also shortchanging yourself when it comes to the muscle-building hormone.
For example, incorporating whole eggs into a moderately carbohydrate-restricted diet was shown to improve the lipoprotein profile (increased HDL cholesterol) and reduce insulin resistance in individuals with metabolic syndrome, a constellation of health issues that includes hypertension, abnormally high blood glucose, and other risk factors for heart disease.
The best choices are red meat, egg yolks, and seafood such as shrimp, squid, and lobster.
Whole eggs are a staple in my diet. I usually have one or two with another 4 eggwhites each morning.
Oh, and it tastes better as you already know but continue to deny for the sake of your health.
3] Consume testosterone-boosting ingredients
First, get a blood test.
When the results are in, your Internist will tell you whether or not your testosterone levels are low.
If so, he or she may prescribe testosterone.
As for “actual testosterone-boosting ingredients,” there aren’t any.
Having said this, “natural” bodybuilders and fitness enthusiasts the world over will talk you blue in the face about Testofen [Fenugreek Extract], Zinc, D-Aspartic Acid [DAA], Vitamin D, and Diindolylmethane [DIM], among others.
Again, first the blood test, second the discussion with said Internist.
4] High-intensity interval training [HIIT]
Excessive aerobic endurance activities like marathon running, hours in the pool and 6 hours a day of biking will decrease testosterone levels, increase cortisol production, weaken the immune system, and handicap strength gains. No wonder these three are the anorexic’s drugs of choice.
With this in mind, I suggest you consider HIIT, a training concept in which low to moderate intensity intervals are alternated with high intensity intervals.
In research, HIIT has been shown to burn adipose tissue far more effectively than low-intensity exercise – up to 50% more efficiently, and has also been shown to speed up your metabolism which helps burn more calories throughout the day.
It also boosts testosterone and HGH levels in your body, according to study after study.
If you’re still confused, ask a qualified personal trainer to explain it.
5] Limit your training session to an hour
If you’re regularly engaging in lengthy, drawn-out workouts with long rest periods or excessive endurance exercise, your testosterone levels will take a hit!
More specifically, workouts lasting longer than about an hour begin to spike cortisol levels and subsequently decrease testosterone.
Additionally, research has demonstrated that a shorter rest period between sets (one minute versus three minutes) elicited higher acute hormonal responses following a bout of resistance training.
In order for you to maximize your testosterone response, keep your rest periods short and total workout time to 60 minutes or fewer.
6] If you don’t get enough rest, you’re screwed
Especially for you older guys, a lack of quality sleep will dramatically diminish the amount of testosterone your body produces, thereby reducing muscle growth and fat loss!
Research continue to demonstrate that the amount of sleep you get is associated with morning testosterone levels.
Researchers at the University of Chicago recorded the sleeping patterns of healthy men and found that participants’ testosterone levels increased the longer they slept.
I need at least 8 hours of sleep each night, with 9 being optimal. Anything less and I’m useless.
7] Keep stress to a minimum
The connection between stress and increased cortisol production are well documented.
But stress is also quite deadly. It’s side-effects are legion: Heart disease, digestive problems, sleep disorder, depression, weight problems, auto immune problems, skin conditions, like eczema…and on and on and on…
8] Eat healthy
All food groups, always, but avoid simple sugar.
It can damage your heart, promote belly fat, may be linked to cancer production – and cancer survival, has toxic effects on the liver, saps your brain power, and shortens your life.
So, like I said, avoid it like the plague.
9] Keep your daily drinking down to one or two glasses of wine
Requires no elaboration.
Of course, if your have the genetics of Keith Richards, it may in fact improve the quality and duration of your life.
10] Find a good lover
Just like any physical activity, sex is good for your heart.
Several studies have found that your risk of dying from a heart disease event, such as stroke or heart attack, goes down as the frequency of good orgasms increase.
Some of you will wonder what a bad orgasm is, but once you’ve had a good one you’ll appreciate the distinction.
I might also add, sex offers the same soothing effects of sugary comfort foods when it comes to reducing stress without killing you in the process.
Then there’s the better sleep, lower stress hormones, better moods, better complexion…even cancer prevention.
As for its testosterone boosting properties, both testosterone and estrogen levels experience a boost through regular sexual activity.
I dunno. It kinda’ sells itself…
And now for something completely different, here’s a Facebook link to “Fit Guys Over 50,” featuring ridiculously shredded men who are obvious testosterone users. Though they may be disciplined in their workouts, eating and recovery, they re just as disciplined in their injections.
Time to get real.
You’re only hearing half the story.