Written by Amanda Ennett
Testosterone – the manliest hormone of them all. Most people understand how important testosterone is to the essence of man. But did you know that testosterone is also involved in weight-loss, bone health and anti-aging? For these reasons, among many other viable ones, makes testosterone important for women too.
Women do not naturally produce large amounts of testosterone and unfortunately, men start suffering from declining testosterone levels in their 30s.
The secret to boosting testosterone naturally:
Testosterone can be elevated when eating the right foods combined with exercise and restful sleep.
Exercise
The most effective exercise technique for boosting testosterone is heavy lifting. Intense weight training triggers both testosterone and growth hormone production. But before you increase weight, make sure that you have proper form and technique.
The second most effective exercise modality for increasing testosterone is intense interval training. This can either be in the form of circuit training with weights or by speed/rest cardio work.
Women need not worry; you will not get big, bulky muscles from lifting heavy weights. Instead you will earn a beautifully sculpted (a not jiggly) body.
Sleep
Sleep is one of our most valuable resources for health, longevity and attractiveness. It is this key element that is often overlooked that makes a huge difference in hormone balance, weight-loss and our body’s ability to heal.
When we sleep we release helpful hormones. There is a cascade of hormonal release which becomes a stimulus for testosterone production. Testosterone production is at its highest levels during REM sleep, the deep, restorative sleep that occurs mostly late in the nightly sleep cycle. Lack of sleep, reduces the amount of REM sleep and will frequently lead to low testosterone levels.
Diet
Our diet plays a huge role in our testosterone production and we can supplement naturally to help increase testosterone.
Minerals – Our glands need like zinc and magnesium to get testosterone production started. Spinach and other leafy green vegetables contain minerals like magnesium and zinc, which have been shown to aid in testosterone production.
Fat – Leydig cells need cholesterol to make testosterone. Meat, particularly grass-fed beef, provides our bodies with the protein it needs to create muscle (more muscle = more T) and the fats and cholesterol to make testosterone. Other helpful foods include coconut oil, organic pastured eggs and their yolks, butter made from raw grass-fed organic milk, raw nuts and avocadoes.
Estrogen Blockers – Some foods like broccoli, cauliflower, and cabbage can help boost testosterone levels by removing estrogens in our body that lower our testosterone. These foods contain high levels of indoles, a food compound that has been shown to reduce the bad estrogen in our bodies that sap testosterone levels.
Testosterone Booster: Toasted Broccoli and Brazil Nut Pesto
For the Pesto
1/2 cup coarsely chopped flat-leaf parsley
1/4 cup Brazil nuts, coarsely chopped
2 tablespoons water
1 tablespoon chopped tarragon
1 large garlic clove, chopped
1/2 teaspoon finely grated lemon zest
3 tablespoons extra-virgin olive oil
3 tablespoons freshly grated Parmesan cheese
Salt and freshly ground pepper
In a food processor or heavy duty blender, combine the parsley with the Brazil nuts, water, tarragon, garlic and lemon zest and pulse to a coarse paste. Add the olive oil and the Parmesan and process to a slightly smooth paste. Season with salt and pepper.
For the Broccoli
1-2 pounds broccoli, large stems discarded, cut into 4-inch-long florets
2 tablespoons extra-virgin olive oil
Preheat the oven to 500°.
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On a large, rimmed baking sheets, toss the broccoli florets with the remaining olive oil and spread in an even layer. Season with salt and pepper. Roast the broccoli in the center of the oven for 16 minutes or until the broccoli is browned and crisp-tender. Transfer the broccoli to a platter, drizzle the pesto on top and serve.
By Amanda Ennett
At home, this mom and busy wife doesn’t let daily stress stop her from eating clean and training hard. On the job, Amanda uses her BS in Exercise Science to aide physical therapy patients and transform her personal training clients. On her off time, she loves to write about her main passions: nutrition and healthy living. Amanda considers herself a self-proclaimed health fanatic living by the mantra “let thy food be thy medicine.”
Follow my facebook page @ AJ’s: Fit n Beautiful [https://www.facebook.com/Fit.n.Beautiful] and on instagram @fitnbeautiful
Image Courtesy: Weight Training
Image Courtesy: Food and Wine
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Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only. The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury.
It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.
Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.