Top 10 Foods For Older Dads to Increase TESTOSTERONE

It’s important that older dads eat the right foods to increase testosterone.  Picking the right foods is vital to keep our natural testosterone levels as high as possible. Here are my top 10 foods for older dads to increase testosterone.

Testosterone is the male hormone that’s responsible for bone health, sperm production and hair growth. More importantly, for us vain older dads, testosterone has a profound effect on how we’ll look physically. Luckily for us gym rats, when it comes to making muscle, there’s no better place to start than a trip to the supermarket.

The higher your testosterone, the leaner and more muscular you’ll look and the lower your testosterone the fatter you’ll tend to be.

The top 10 foods older dads need to eat to increase testosterone are as follows:

Shrimp

Casting your net for seafood like shrimp is a surefire way to boost your level of vitamin D, which has a strong link to the big T. Researchers at the Harvard School of Public Health in Boston found that men with higher levels of vitamin D also had higher levels of testosterone.[1]

These findings may help explain why a study in “Medicine and Science in Sports and Exercise” reported that men and women with higher blood levels of vitamin D tend to have stronger upper- and lower-body muscle strength.[2] So, the upshot is that if you want to build strength and muscle like a pro, it’s best not to take your vitamin D intake lightly. Get out in that sunshine!

Unfortunately, many people have inadequate vitamin D levels during the winter gloom, which could cause your testosterone levels to take a nosedive. Make sure you take a Selenium tablet as that helps with the absorption of vitamin D.

Even more vitamin D can be found in other fish kinds like mackerel, herring, and sardines.

Strawberries

These rosy berries are a leading source of vitamin C. Not to mention, they are delicious! This is good news for your fitness gains, since higher intakes of this potent antioxidant have been associated with lower testosterone-busting cortisol levels in response to hardcore workouts.[4]

These rosy berries are a leading source of vitamin C.

Cortisol is a catabolic hormone released by the adrenal glands in response to stressful situations, including intense exercise. Unfortunately, cortisol competes with testosterone, so high levels can crowd out testosterone, thereby reducing its anabolic benefits.

Get more vitamin C: Kiwi, oranges, grapefruit, pineapple, red bell peppers, kale, tomatoes, broccoli

Cabbage

Cabbage doesn’t directly increase testosterone; it removes estrogens (the female hormone) in the body which is just as important as foods that directly increase testosterone production.

Some other great estrogen removing foods in this family are Broccoli and Cauliflower.

Spinach

Spinach contains minerals like magnesium and zinc which have been shown to increase the production of testosterone in the body. Popeye was right and that’s one of the reasons I eat spinach with my lunch almost every day!

Nuts

It’s the Selenium in nuts that contributes directly to testosterone production, just don’t go crazy with them, the fat in nuts contains nearly twice as many calories than protein and carbohydrates meaning it’s easy to go overboard with calories. A handful of brazil nuts and walnuts work best. Taking a Selenium supplement is advised too.

Whole Eggs

It’s the yolks in eggs that contain good high-density lipoprotein or HDL which is essential for the maintenance and production of sex hormones and cellular membranes.

It’s best to boil your eggs to get the best testosterone producing benefits from them.

Fatty Fish

The monounsaturated fats and omega 3’s in fish contribute to healthy testosterone production. A diet high in healthy fats in general will contribute to the most testosterone production.

Ricotta Cheese

This lasagna staple is one of the best sources of whey protein in the dairy aisle, making it useful for muscle-minded guys and gals. A recent study by the white coats at the University of Connecticut discovered that subjects who supplemented with whey protein experienced lower levels of the stress hormone cortisol during recovery from lifting weights.[3]

This lasagna staple is one of the best sources of whey protein in the dairy aisle, making it useful for muscle-minded guys and gals.

Whey is a milk protein that’s especially rich in branched-chain amino acids, which appear to help blunt the cortisol response during periods of intense training. This is an important perk considering that cortisol can hinder sex hormone production, making it a testosterone-sapper that may also promote body fat storage.
Get more whey: Whey protein powder, milk, yogurt, kefir

Avocados

The high fat content found in avocados has a dramatic effect on testosterone levels. Avocados have nearly twice the amount of zinc as bananas, not to mention the inflammation lowering benefits they have on the body.

Extra Virgin Olive Oil

The mono-unsaturated fats in olive oil make it an excellent testosterone boosting fat. Olive oil is also known to reduce inflammation in the body.
Studies have shown a 17-19 % increase in T levels over a 3-week period.

Get that Testosterone level up!

Keeping testosterone at peak levels is a big deal especially as we get older. After age 30 our testosterone levels decline by about 1% per year. As our testosterone declines we tend to gain fat easier.

Low Testosterone = Hard Fat Loss.

Visceral fat is partly responsible for this, it’s the type of fat that tends to hang around on your gut that seems impossible to get rid of.

Without sounding too scientific, it contains an enzyme called aromatase which turns visceral fat into the female hormone estrogen.

And the more fat we gain, the lower our testosterone level will be. It’s a vicious circle that needs to be broken.

Visceral fat is quite literally feminizing men.

That’s why we must do everything in our power to increase testosterone, decrease belly fat and take charge of our bodies once more.

The higher your testosterone level is, the leaner and more muscular you’ll look and the lower your testosterone level, the softer and fatter you’ll look.

Waist circumference is one of the strongest indicators of testosterone levels and deficiency, so it makes sense to get your waist circumference in check.

If not today, when are you going to take charge of your body?

Watch out for the Silent Estrogens

As we’re trying to increase our testosterone production, we also need to keep a look out for hidden estrogens in foods and packages.
Pesticides wreak havoc on the human body, messing with our carefully balanced hormonal system and can potentially lower testosterone levels.
Plastics contain BPA’s which have been shown to increase estrogenic levels, whenever possible I recommend the following:
• Drink out of glass bottles
• Buy organic foods (when possible)
• Buy organic grass fed meats (when possible)

4 Others Ways to Boost Testosterone Levels in Men

Eat Larger Meals

When you don’t eat for a period and then introduce a surge of calories into your system, testosterone levels go through the roof.
That’s why I advocate undereating and overeating for men over 40 who want to get lean as quickly as possible rather than the outdated method of eating 5-6 smaller meals per day.

Lower Stress Levels

Reducing stress in your life in general can have a dramatic effect on testosterone levels, when we’re stressed our bodies release the hormone cortisol which reduces the effectiveness of testosterone in the body.
What a lot of men don’t know though is too much exercise, primarily cardio can also cause the body to release cortisol, lowering testosterone levels.
Therefore, I never recommend high amounts of cardio for losing fat, moderate amounts of cardio coupled with a solid strength training program work best for both increasing testosterone and losing fat.

Decrease Sugar & Carbs

Sugar and Carbs do the most damage and lead to surges in blood sugar and insulin levels. There have been studies proving that Testosterone levels are reduced by upto 25% when men consume glucose.

Keep up the good work!

References

1.    Nimptsch, K., Platz, E., Willett, W., & Giovannucci, E. (2012). Association between plasma 25-OH vitamin D and testosterone levels in men. Clinical Endocrinology, 77(1), 106-12.

2.    Grimaldi, A., Parker, B., Capizzi, J., Clarkson, P., Pescatello, L., White, M., & Thompson, P. (2013). 25(OH) Vitamin D Is Associated with Greater Muscle Strength in Healthy Men and Women. Medicine & Science in Sports & Exercise, 45(1), 157-162.

3.    Kraemer, W., Solomon-Hill, G., Volk, B., Kupchak, B., Looney, D., Dunn-Lewis, C., … Volek, J. (2013). The effects of soy and whey protein supplementation on acute hormonal responses to resistance exercise in men. Journal of the American College of Nutrition, 32(1), 66-74.

4.    Peters, E., Anderson, R., Nieman, D., Fickl, H., & Jogessar, V. (2001). Vitamin C Supplementation Attenuates the Increases in Circulating Cortisol, Adrenaline and Anti-Inflammatory Polypeptides Following Ultramarathon Running. International Journal of Sports Medicine, 22(7), 537-543.

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