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Chances are, along with the low energy you are probably experiencing low libido, poor mental focus and sleep, inability to shift body fat and ability to add lean muscle. These are signs of insufficient levels of Testosterone. It is no secret that Testosterone is the holy grail of male hormones and with the right lifestyle, dietary and supplementation protocols you too can enjoy the benefits that come with increased levels of this powerful (almost mythical) hormone.

Unfortunately, most men who choose an unhealthy lifestyle will experience a decrease in Testosterone by the age of 30, which puts them at risk of health issues such as heart disease, diabetes, obesity, decreased sexual function, muscle dystrophy (loss of muscle) and decreased energy – resulting in reduced physical performance in all aspects of life!

Low Testosterone is a common and frustrating effect of aging and along with overall hormone imbalance such as poor ratios of Estrogen, Cortisol and Thyroid hormones. It is often the reason you may find it difficult to lose fat and/or seem to put it on faster than you can get it off, particularly in the chest and belly area.

Mood disorders such as depression and low self-esteem can often be accredited to low Testosterone, that in turn can affect motivation to train and eat well in the first place, making it even more difficult to achieve your goals. Hormone imbalances are becoming even more common in younger men as a result of environmental exposure to Estrogenic compounds and other chemicals which are referred to as ‘Endocrine Disrupting Chemicals’ (EDC). EDC’s significantly throw out the synergy of Testosterone and other hormones.

Things such as poor liver function (inability to detoxify efficiently), environmental toxins, poor diet, along with lifestyle factors such as stress and excessive alcohol intake can all have a negative effect and enhance the effects of Testosterone decline in men of all ages. This type of exposure impacts the body’s ability to produce Testosterone and in turn completely alters a male’s biology, physical development and reproductive abilities.

TIPS TO INCREASE YOUR TESTOSTERONE

Your reduction in testosterone may be from ageing, environmental and lifestyle choices or both?

Regardless there are ways to decrease the negative effects and naturally boost your levels so that you can burn more fat, build more muscle, have more energy and improve your overall quality of life!

Eat More Fat

Intake of specific types and amounts of healthy fats are critical when trying to naturally increase testosterone levels. Almonds, olive oil, avocado and oily fish such as Salmon and Sardines are often the well known “healthy fats” in which they are. What’s often ignored is saturated fats, testosterone is derived from cholesterol this is why consuming certain saturated fat sources is important and very beneficial e.g. Coconut Oil, egg yolks (free-range), grass-fed meat. Quality of your fat sources is important.

ATP Science Alpha Mars

This is a natural testosterone boosting supplement which in short directly stimulates Testosterone production and release, blocks the conversion of testosterone to estrogen and DHT, enhances the body’s fat-burning and muscle-building ability and reduces catabolic (muscle breakdown) reactions. This scientifically designed dynamic selection of ingredients was formulated for their unique abilities to affect multiple pathways and has been proved to increase Testosterone in men, leading to lean muscle gain and fat loss. ATP is a company that produce supplements which do what they say so you can get the results that you expect and deserve.

Bioceuticals Zinc Sustain

Testosterone decline can often be associated with overactivity of an enzyme called 5-alpha reductase, which converts testosterone into dihydrotestosterone (DHT). This process decreases the amount of Testosterone in men. Zinc is the most powerful 5-a-Reductase inhibiting nutrient and despite its importance in regards to a number of biological processes, it has been found to be one of the most common deficiencies due to insufficient intake.

Vitamin D

This fat-soluble vitamin plays a role similar to Zinc in that it can suppress aromotisation (conversion) of Testosterone to Estrogen while optimising multiple aspects of Endocrine function. Or ideally, get 20mins of sun around 10 am each day on as much of your body as possible.

Improve your sleep quality

Proper sleep patterns can benefit just about every biological function in the body and this includes optimisation of hormones levels and function. It has been found that the natural increase of Testosterone is sleep-dependent and decreases upon excessive periods of being awake. Times of deep sleep is also your body’s opportunity to repair and detoxify excess chemicals such as Estrogen, and balance Cortisol levels which in turn will have a positive effect on naturally occurring Testosterone levels.

Lift heavier

It is important to choose the right movements and weight selection if you want to take advantage of exercise-induced Testosterone increase. Studies have shown that free weight, functional, compound exercises such as the squat, deadlift and bench press seem to induce greater hormonal responses compared to resistance exercises with machines using similar movements.

Reduce Stress

Basically, if the body is stressed and is in ‘fight or flight’ mode it has no care for your desire to grow muscles, burn fat and perform at your peak. It simply will not allow us to wait to see if a stressor, whether it be environmental, internal, emotional etc. is life-threatening or not. Therefore, it will go into survival mode and although it sounds dramatic, it will give you what you need to survive. This effect breaks down muscle tissue and will block Testosterone. Getting more ‘Yin’ into your life may be what you need more than anything else. Enter our Restoration Zone to stress less, regenerate and restore balance.

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complete wellness and fitness hub fostering community and results.

Sign up in June to receive 2 weeks FREE*:

    • Eight boutique studios
    • 24/7 gym floor
    • Over 200 weekly classes
    • Science-based programming
    • Wellness and recovery centre
    • World class instructors and expert coaching team
    • and MORE!

*Terms and conditions apply.

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