As men are unaware (usually past 40), start to notice how lethargic and weaker they feel as well as noticing they’re losing muscle. Many think that this is just part of the ageing process, and decide that it’s just the way it’s going to be and they just 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 prevent dips in testosterone, low energy levels and excess body fat (especially in man-boobs and belly fat).
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).
Many fail to understand, that large gains in body fat (usually as a result of poor diet choices and poor lifestyle choices over time), will affect their androgenic hormones. Androgens are hormones that stimulate and/ or control the development and maintenance of male characteristics (such as building and maintaining muscle mass). Low levels of androgens are closely linked to excess body fat levels and chronic stress.
So with this in mind, a starting point for anti-ageing and maintaining lean, lower body fat levels, would be to try and stop all this from happening. The best way to do this is to support the increase of muscle, minimise muscle tissue breakdown, increase food quality and minimise stress levels.
How do you go about doing this?
1. Lift weights
Lifting weights and developing strength levels over time have increased testosterone in males.
2. Consume lean protein in every meal
Men who don’t weight train, eat far too little protein. Adequate protein helps your muscles repair and grow following weight training. Increased muscle tissue is linked to increased levels of testosterone. It’s no surprise that vegetarians have been shown to have lower testosterone than males who eat meat generally. I like to use at least around 1.5 grams per kilogram of body weight.
3. Consume healthy fats with your meals
Consuming fats such as coconut oil, almonds, olive oil, cashew nuts, lean red meats, oily fish and eggs will help also. Testosterone is made from cholesterol, and you’ll need to consume essential fats for optimal intake.
4. Reducing stress levels
Reducing levels of stress has been shown to minimize the overproduction of the stress hormone cortisol. Too much stress at the wrong times of day has been shown to lower testosterone in men. Pay more attention to quality sleep and exercise.
5. Minimise alcohol consumption
Regular alcohol consumption is linked to increased levels of estrogen in males and lower testosterone levels.
Taking steps to increase your testosterone, can impact your life in such a positive way. Try starting off with some of these tips and see if you notice a difference in how good you feel.
READ MORE: Beginners Start Up Guide To Losing Fat