As men, we often experience high levels of stress and compromise our health, leading to a severe drop in testosterone levels, which has serious consequences for our wellbeing. Learn how to replenish this vital hormone.
This is not as hard as you might think. Modifying your diet, increasing the amount of quality fats and cholesterol consumed, sticking to a diet based on real foods and Paleo principles, introducing supplements such as vitamin D3 and fish oils, adopting approaches to manage stress, (this may include meditation, yoga, walking or anything else which calms the mind), improve sleep and remove xenoestrogens (endocrine disrupters) from your life, and a regular exercise routine, all combine to dramatically raise testosterone levels in a relatively short time.
Indole-3-Carbinol is a Negative Regulator of Estrogen
Studies published in the Journal of Nutrition indicate that broccoli and other cruciferous vegetables contain significant amounts of a compound called indole-3-carbinol, which has been shown to reduce the estrogen levels that sap testosterone. I3C can even ameliorate tumour growth due to overabundance of estrogen in the body.
Effect of Vitamin D Supplementation on Testosterone Levels
Vitamin D isn’t actually a vitamin, but rather a hormone that the body produces from sun exposure. The National Institute of Health suggests that supplementation of vitamin D has been shown to raise testosterone levels, so for those males who aren’t receiving enough exposure to regular sunlight, supplementing with vitamin D (preferably D3) is an excellent way to support increasing testosterone.
Get Lean with Sprint Intervals and Strength Training
High-intensity interval training has been shown to help boost testosterone levels. This approach focuses on short bursts of intense exercise, which create an anabolic environment which trigger significant testosterone response, followed by slightly longer recovery periods. Too much constant exercise can lead to minimal cortisol levels and only small testosterone increases.
Xenoestrogens and Phytoestrogens
Common household chemicals that disrupt the body’s endocrine system are known as xenoestrogens, and should be avoided if you are attempting to restore and raise testosterone levels. Some easy ways to avoid xenoestrogens are avoid using plastic goods to store and eat food, especially in the microwave, as well as common toxins such as pesticides and herbicides on food (buy organic), and fabric softener and cosmetics.
Olive Oil Converts Cholesterol More Easily Into Testosterone
Recent studies show that consumption of olive oil allows the body to more easily absorb cholesterol. This article cites studies from Argentina demonstrating how our Leydig cells need cholesterol to produce testosterone, so consuming ample amounts of this healthy fat can help the body’s overall testosterone levels.