Naturally Boosting Testosterone Ebook (Chapters 4-5)

Chapter 4 - Benefits of Optimal Testosterone  

A lot of what decreases our testosterone is just a normal part of life, right:  It’s commonplace and everyone accepts it as common.

Getting to bed early takes discipline, lifting heavy weights is hard work. When was the last time you sprinted like your life depended on it and felt your heart beat like a drum? 

When you take these steps in life you slowly build confidence in your physical and mental capabilities, you begin to push harder and gain momentum going forward.

When you move pebbles daily, by the end of the year you have moved a mountain. 

You have a choice to make. Do you want to be described as common and normal or are you willing to push yourself to achieve what you want?

If you look, feel and perform at your best, imagine what you are capable of in your life! 

It all begins with your nutrition, sleep, exercise and lifestyle habits.  These are the anchors that you build on.

While there are some supplements that provide benefits to boosting testosterone, they are worthless without the right lifestyle habits in place.

I doubt by now anyone needs convincing but before we get any further lets look at the benefits of optimizing your testosterone.  

    •    Improved mood

    •     Decreased body fat

    •    Increased muscle mass and strength

    •     Improved cognitive ability

    •    Stronger bones/ bone density

    •    Improved libido

    •    Decreased the chance of Alzheimer's

    •    Increased motivation and competitiveness

  

Chapter 5 - How To Naturally Boost Testosterone   

    •    Lift heavy weights: Focus on large compound movements that are going to engage the entire body. These include squats, deadlifts, cleans, snatches, dips and pull ups.

When lifting to maximizing testosterone it is going to be a good idea to lower the reps and use heavier weight.

A 5x5 program (5 sets of 5 reps) works well. The goal is to give enough stimulus to boost testosterone, but not to over train.

    •    Lose Fat: A certain percentage of all testosterone is converted into estrogen, and the enzyme that makes that conversion is in our body fat.

The more body fat you have the more of this enzyme you'll have. When you are eating healthier, exercising smartly, and sleeping you will lose fat. 

    •    Eliminate sugar from your diet:  Sugar is highly inflammatory and a large contributor to many of the metabolic problems people experience.

Frequent consumption of sugar or refined carbohydrates elevates the blood sugar, causing the release of the fat storage hormone insulin.

If insulin is present we are more than likely storing fat and not burning it. The amount of sugar in the standard American diet is a large contributor to many inflammatory diseases that plague our society, including obesity. 

    •    Reduce stress: Stress causes the release of the fight or flight hormone cortisol. This breaks down muscle, steals hormonal precursors and makes us store belly fat.

Adopt a stress reduction practice such as yoga, meditation or going for a calm walk outside when you need a break. 

    •    HIIT/ sprints: Besides proper nutrition there is no better tool for fat loss than sprints. The beauty of sprints is that it builds muscle while burning fat at the same time.

Sprints also cause you to continue burning fat long after the sprint session has ended. Both High Intensity Interval Training (HIIT) and sprints create a boost in testosterone because of their intensity and brief duration. 

    •    Get adequate rest and sleep: When you get adequate sleep you recover better from exercise, burn more fat, have more energy throughout the day and spend more time in an anabolic state. The body secretes testosterone and growth hormone during sleep. 

There is a correlation between total time in bed andtotal testosterone production. Get off Facebook an hour earlier and head to bed. Aim for eight to nine hours of sleep and try to be in bed by 10:30-11:00 to allow the body to repair, rebuild and secrete testosterone. 

    •    Have sex: I don’t think there a real need to explain this to any guy, but in the name of consistency I will. Just having an erection boosts testosterone; you might as well put the erection to good use. 

    •    Eat cruciferous vegetables: vegetables such as brussel sprouts, radishes, kale, watercress, bok choy, broccoli and cauliflower all have phytochemicals that help to balance the estrogen to testosterone ratio, mitigating the negative effects of excess estrogen. 

    •    Consume zinc rich foods or supplement (Zinc Citrate): Zinc can be found in foods such as: grass fed beef, oysters, shrimp, flax seeds, egg yolks, beef liver, pumpkin seeds, cashews and Turkey.

Zinc is an aromatase inhibitor, which blocks the production of estrogen or the reactions that take place at the estrogen receptor site. We want to optimize the ratio of testosterone to estrogen in the body. 

    •    Get selenium from Brazil nuts: Eat two to four Brazil nuts daily to get selenium in a high bioavailable form. Do not over consume brazil nuts, you can overdo selenium and have adverse effects. 

    •    Consume Omega 3 rich foods: Eat wild caught fish two to three times a week.  If that isn’t a possibility you can always find high quality fish oil to supplement with. 

    •    Optimize Vitamin D3 levels: Vitamin D3 is the bioavailable form that our body can use. It is a very difficult vitamin to get in the diet through foods, but if you live in a sunny region getting outside and getting sunshine on your skin for at least 20 minutes a day is the best way to naturally get vitamin D.

For those of us like myself who live in a region where sunshine isn’t always available, supplementing vitamin D is going to be the best bet for optimizing levels. 

    •    Drink only from glassware: BPA is a chemical used to make plastic and other products. BPA imitates estrogen and binds to the estrogen receptors in the body.

By mimicking estrogen it negatively impacts the endocrine system and should be avoided by not eating or drinking out of plastics. 

    •    Eat clean pastured raised animal products: Pasture raised animals contain a better omega 3 (anti inflammatory) to omega 6 (inflammatory) fatty acid ratio.

These grass fed animals also contain higher concentrations of vitamins and minerals. Protein and fat are both important components to making testosterone.  When you get that fat and protein from healthier sources you are giving your body better quality raw materials to make testosterone.  

    •    Eat saturated and monounsaturated fats: Consume a healthy amount of dietary fat from sources such as organic coconut oil, pastured eggs, pasture raised meats, avocados, grass fed butter, wild caught fish, olive oil, nuts.

    •    Reduce alcohol consumptionDon’t worry, I’m not saying to never drink alcohol again. I do, however, want to bring to light that alcohol has the ability to increase estrogen in our body.

Alcohol negatively impacts liver function; in turn the ability to process estrogen is reduced causing it to build up in the blood stream. 

DISCLAIMER: This Blog is intended as an informational guide and is not meant to treat,diagnose or prescribe. For any kind of medical condition, disease state or physical symptoms. always consult with a qualified physician before making changes. The author does not accept any responsibility for your health or how you choose to use this information. 

If you’re tired of working hard, and not getting the results you want, I can help you adopt the simple habits necessary to reach your health or fat loss goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained. I’ll be there every step of the way to support and keep you accountable.  

Get on a Strategy Call with me to Discover how to achieve your health or fat loss goals, and make them yours to keep this time around.

Whether you decide to work with me or not I can guarantee you will leave this call with more knowledge on how to achieve your goals.

 

Evolve Nutritional Therapy Strategy Session


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Naturally Boosting Testosterone Ebook (Chapters 1-3)

Chapter 1 - The Problem

We live in a society that places a high value on being strong , muscular and masculine, but our actions tell an entirely different story.

Testosterone has many benefits for men and women. For men, specifically, it helps build muscle, reduce fat and has been linked to greater motivation, confidence and increased cognitive function. 

On the flip side low testosterone has been linked to less muscle, more body fat, depression and difficulty getting an erection. Sounds terrible, right ?

When given the opportunity most men would say, "I want to boost my testosterone; sign me up!" 

There is a problem, though. Testosterone in men has steadily been on the decline. Year after year men are diagnosed with low testosterone at younger ages.

Our current lifestyles do not generally maximize our testosterone. We need to make some serious changes.

The beautiful part of this problem is that we can make the changes to naturally boost our own production of testosterone.

Through changing our nutrition, exercise and lifestyle routines we can increase the amount of testosterone our body produces. Remember, Rome wasn’t built in a day and neither were Arnold Schwarzenegger’s arms.  

In order to successfully increase your testosterone you must adopt new habits over time. Too much too soon is a perfect recipe for being overwhelmed.

Make small daily changes and before you know it you have changed your lifestyle. 

 

Chapter 2 - Signs of Low Testosterone

Low testosterone is no fun and can negatively impact how you look, feel and perform in your daily life. Here are some common signs that you may be deficient in testosterone: 

    •    Low sex drive

    •    Difficulty getting and maintaining an erection  

    •    Hair loss

    •    Constant fatigue and lack of energy

    •    Reduced semen volume

    •    Trouble with memory

    •    Loss of muscle mass

    •    Difficulty gaining muscle

    •    Decrease in bone density and mass

    •    Increase in body fat

    •    Can't lose body fat

    •    Mood changes (anxiety, depression)

 

Chapter 3 - What Decreases Testosterone?

    •    Low fat diets: Dietary fat, especially saturated fat and cholesterol, are the raw materials that your body uses to produce testosterone.

Just as you can’t build a house without materials, you can't boost your testosterone on a low fat diet.  

    •    Excessive stress: Stress raises the hormone cortisol. This hormone enhances your ability to wake up alert, lift weights, and overall brain function. 

Cortisol is needed but there is balance that needs to be maintained. Too much cortisol can cause difficulty falling asleep, poor quality sleep, fat gain around the abdomen. 

When your cortisol is always elevated the raw materials to make testosterone are stolen by the adrenal glands to support cortisol production.

    •    Lack of adequate sleep: Your body repairs itself and rebuilds from the day's efforts while you sleep.  Your muscles are torn in the gym, fed in the kitchen and built in your bed.

Less muscle mass means less fat burning potential. Lack of adequate sleep is associated with a stronger cravings for sugar and carbohydrates along with diminished willpower.

You secrete testosterone when you sleep;  by spending less time sleeping you spend less time producing testosterone. 

    •    Excessive amounts of sugar: There is nothing good about sugar, especially the gross amount present in our food. I challenge you to look on a label and not find at least one sugar additive in that food. 

When we pour tons of sugar and refined carbohydrates into our body throughout the day we damage our bodies. Ingesting excessive sugar stresses the organs that regulate blood sugar by forcing them to become overworked, especially the adrenal glands.

Our adrenals glands are designed for use in times of emergency to support short term stresses. When we consume large amounts of sugar we are in a constant state of stress.

Because the adrenal glands are the general of our fight or flight system it is given priority to take what it needs to keep us alive. Those materials that would be used to make testosterone are stolen and converted to cortisol instead. 

    •    Alcohol consumption: Negatively impacts blood sugar causing large insulin spikes, blunting any fat burning or muscle building potential.

Alcohol tends to also keep us up later and but depletes the quality of our sleep by interrupting our restorative stage of sleep. 

    •    Long distance running :  Steady state cardio causes the body to release the hormone cortisol that I spoke about earlier. Elevated cortisol breaks down muscle and causes fat storage.

Aerobic exercise tends to make people very hungry and causes overeating to support the next day's efforts. 

Although steady state cardio is very time intensive, you burn very few calories. Your body still think it needs extra calories, so you end up overeating.

    •    Being overweight: Higher body fat is correlated with lower levels of testosterone. This makes sense because a large aspect of boosting testosterone is adjusting your diet, exercise and lifestyle.

These are the same factors that most people address in a fat loss journey. The enzyme that converts testosterone into estrogen is in body fat. The more body fat you have the more testosterone is converted to estrogen. 

    •    Environmental and Food Toxins:  Not to get too doom and gloom but these toxins are literally everywhere from our food to our shampoo.

Many of these chemicals have endocrine disrupting properties that interfere with our production of testosterone.

Switch your personal care products and household cleaners to simple toxin free alternatives and eat organic produce and grass fed meats whenever possible.

    •    Consumption of Soy: Soy is largely processed. It can be inflammatory for a large majority of people and contains phytoestrogens which have adverse effects on the production and utilization of testosterone in men.

Studies have been conducted on animals where the researchers induced testosterone decline by feeding the animals a diet rich in soy. 

    •    Nutrient deficiencies (Zinc, Magnesium, Selenium, Vitamin D, Omega-3 fatty acids): Even when eating a diet devoid of sugars and processed foods some of these nutrients can be hard to get.  

        •    Zinc - This is an important mineral for the production of testosterone and is particularly important for blocking the production of estrogen in men. 

        •    Magnesium:  Every vitamin D3 reaction requires magnesium. It also works with vitamin D3 to aid in calcium absorption and create greater bone density.

Magnesium also aids in falling asleep and reduction of anxiety, it aids in the reduction of cortisol. Calcium and magnesium work synergistically in the contraction and relaxation of muscles which is helpful when lifting weights or sprinting.  

        •    Selenium: Every endocrine organ has a mineral which it is particularly dependent on and we should all strive to get a wide array of minerals.

The testicles are particularly dependent on Selenium, and the testicles happen to be where testosterone is produced. 

        •    Viamin D: More like a hormone in its own right Vitamin D is a common deficiency in most of the United States population.

Vitamin D plays a role in inhibiting the conversion of testosterone to estrogen. It also enhances the sensitivity of the receptors in the glands that release testosterone.

Higher levels of vitamin D have been associated with lower body fat, and helps reduce production of the stress hormone cortisol. 

        •    Fish Oil: There are more studies done on fish oil than any other supplement. Some of the well proven benefits of fish oil use include less inflammation, better recovery from exercise, less body fat and more muscle. All of these contribute to the production of more testosterone. 

    •    Compromised digestion: One of the most overlooked factors when it comes to dysfunction in the body is the digestive system.

You can be eating the best diet in the world filled with the proper nutrients, minerals and vitamins.  However, if you are not properly breaking those foods down so that the body can absorb them, you will not get the benefits or be well nourished.

Your body has to be able to break down fats and proteins to use as the precursors to testosterone

DISCLAIMER: This Ebook is intended as an informational guide and is not meant to treat,diagnose or prescribe. For any kind of medical condition, disease state or physical symptoms. always consult with a qualified physician before making changes. The author does not accept any responsibility for your health or how you choose to use this information. 

If you’re tired of working hard, and not getting the results you want, I can help you adopt the simple habits necessary to reach your health or fat loss goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained. I’ll be there every step of the way to support and keep you accountable.  

Get on a Strategy Call with me to Discover how to achieve your health or fat loss goals, and make them yours to keep this time around.

Whether you decide to work with me or not I can guarantee you will leave this call with more knowledge on how to achieve your goals.


Evolve Nutritional Therapy Strategy Session


Name *
Name
Phone *
Phone