Bursting your testosterone, supplementation, free-weight movements, and nutrition

Burst your testosterone

Testosterone is an anabolic hormone that not only exists in men but also in women—about one-tenth helps positively balance estrogen levels. If testosterone levels in women are light, they’ll experience slowed metabolism, weak muscles, and a more difficult time losing weight or gaining muscle. In men, healthy levels of testosterone correlate with healthy sleeping habits, energy levels, and sex drive—to name a few effects. When men risk their testosterone because of lazy habits, they’re putting themselves up for risk of heart disease, type 2 diabetes, and erectile dysfunction. During the winter months, it may be difficult to experience the energy levels that you had in the summer. I’ll explain why and how you can fix it today to enjoy the best sleep, exercise, and sex you’ve ever had.

Supplementation

Vitamin D has a strong relationship with testosterone levels. In the summer, you receive Vitamin D from natural sources like fruit and sunlight—sunlight is the most significant factor—and your mood is elevated, you’re moving more often, and your libido probably spikes. Vitamin D helps absorb calcium, iron, magnesium, phosphate, and zinc, giving you more of the nutrients you need. Because of the lack of sunlight during these Canadian months, taking doses of Vitamin D may increase your abilities in the areas of your life you feel unmotivated or lacking.

Free-weight movements

You can give yourself a boost in testosterone by working out smart. High-intensity weight training—choosing weights you can accomplish 10 repetitions with—stimulates testosterone secretion. Secretion occurs mostly from squats, deadlifts, and bench press. Also, the larger the muscle you work, the more testosterone you secrete. Stay away from the machines if you want to secrete testosterone; when you use a machine, you’re initiating less stabilizer activity, but when using weights where core and back activity need to be activated, you’ll secrete more. Remember, longer workouts are not better. Workouts lasting longer than an hour may begin to spike cortisol levels and decrease your testosterone levels. Keep your rest periods short; one minute of rest versus three minutes of rest between sets elicits higher acute hormonal responses. Work out at a high tempo and keep your time to under an hour.

Nutrition

Diets with higher amounts of monounsaturated and saturated fats have shown to increase testosterone levels. Meals that include olive oil, almonds, avocados, and peanut butter increase the absorption of monounsaturated fats, and meals that include red meat, coconut oil, egg yolk, dark chocolate, and cheese increase your saturated fats intake.