Testosterone for Optimal Health – Men and Women
Testosterone is a very important hormone, not just for men, but for women as well. Typically when people hear the word testosterone, they believe it is only associated with men. In fact, men and women both produce testosterone. Balanced testosterone is important for both men and women and is key for building muscle, bone and for keeping lean.
In fact, it is important to break the myth that testosterone is not important or critical for women. Muscle growth, strength and fat loss occur because of Testosterone and women need it just as much as a man – but in much smaller quantities. It is also a general assumption that if a woman boosts testosterone naturally she will look like a man. Not true and not possible.
As men and women age, we can lose valuable testosterone which then sets off a chain reaction that often leads to fatigue, depression, inflammation, and further weight gain.
The good news is that you can naturally increase testosterone by incorporating the tips below!
Lose Fat
Shedding excess fat will increase your testosterone level. The higher your body fat, the higher your estrogen levels.
Exercise
Exercise your body with compound exercises that utilize more than one muscle group such as: squats, chin-ups, bench presses, military presses, push-ups. Add High Intensity Interval Training (HIIT) to your fitness regimen 2- 3 times a week. I show you exactly how in my book ‘Fire-Up Your Fat Burn!’ This form of exercise effectively increases testosterone production as opposed to low intensity cardio.
Strength Train
Weight lifting or any other form of resistance training will stimulate testosterone production.
Increase Your Zinc
A zinc deficiency can have a huge impact on your testosterone level. Ensure you add a zinc supplement or get it from high zinc food sources such as: oysters, toasted wheat germ, lean beef, dark chocolate and peanuts.
Vitamin D
Vitamin D will boost testosterone production via natural sunlight or with the supplement vitamin D3 (ensure you use vitamin D3 and not the synthetic version vitamin D2)
Get Some Zzz’s
You produce the most testosterone while you are sleeping. When you do not get enough sleep, your testosterone drops by as much as 40%! Getting more sleep (7-8 hours a night) and better quality sleep highly impacts testosterone production.
Reduce Stress
When you are stressed, your body raises the stress hormone cortisol – cortisol puts the brakes on testosterone production and it hinders muscle growth.
Add BCAAs
Whey protein and dairy provide the highest concentrations of branch chain amino acids (BCAAs). These amino acids (particularly Leucine) will result in higher testosterone levels – especially when combined with strength training.
A tiny little hormone that packs a wallop in terms of your health. Incorporate the above tips and you will feel stronger, be leaner, and full of youthful vitality.
~Lori