As unaware men get older (usually past 40), many of them notice how significantly weaker and more luthargic they get, and they also notice that they’re losing muscle.
Many men think this is just part of the ageing process, and decide that it’s just the way that it’s going to have to be and accept. What many men fail to realise is that this doesn’t have to be the case at all. There are many things that can be done to fight against rapid ageing, excess body fat (especially man boobs and stomach fat), low muscle mass, and feeling fatigued on a regular basis.
Many men fail to understand, that large gains in body fat (usually as a result of a poor lifestyle and diet building over time), will negatively impact their androgenic hormones. Androgens are hormones that stimulate or control the development and maintenance of male characteristics (such as muscle mass). Low levels of androgens are closely linked to high body fat levels and chronic stress.
Many overweight men also have high levels of the hormone estrogen, this is very often due to excessive levels of body fat. One of the main reasons men have high levels of estrogen is due to an enzyme called aromatase. The higher the level of body fat you have, the more aromatase you have. It’s the aromatase that converts the testosterone that you do have, into estrogen. High levels of estrogen will promote increased fat storage, especially around the breast area in men (man boobs).
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So bearing all this in mind, a simple approach to anti-ageing and maintaining lean, lower body fat levels for men, would be to try and stop all this from happening. The best way to do this is to support the development of muscle, minimise muscle tissue breakdown, increase testosterone levels from the foods you eat and minimise stress.
How do you go about this?
1. Lift weights
Lifting weights have been shown to increase testosterone levels in males.
2. Consume protein with each meal
Men who don’t train, eat far too little protein. Adequate protein helps your muscles repair and grow following strength training. Increased muscle tissue is linked to increased testosterone levels. It’s no surprise that vegetarians have been shown to have lower levels of testosterone than males who eat meat. I like to use around 1.5 grams per kilogram of body weight.
3. Consume healthy fats with your meals.
You need to consume fats such as coconut oil, almonds, olive oil, cashew nuts, grass fed beef, eggs and oily fish. Testosterone is made from cholesterol, and you need to consume essential fats for optimal cholesterol intake.
4. Reducing stress levels
Reducing stress levels have been shown to minimise overproduction of the stress hormone cortisol. Too much at the wrong times of the day, has been shown to lower testosterone in males. Pay more attention to quality sleep and exercise.
5. Minimise alcohol consumption.
Chronic alcohol consumption is linked to increased estrogen levels in males and lowered testosterone levels.
Taking steps to increase your testosterone levels, can impact your life in such a positive way. Try starting with some of these tips and see how good you feel.
READ MORE: Understanding the Male Menopause and Mental Health
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