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How Increasing Testosterone Helps Weight Loss in Men Over 40

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

increasing testosterone
Did you know that from the moment you hit 30, your testosterone levels start to decrease? Research shows that it can drop by 1% per year. graphic of decreasing testosterone for men as they ageBy the time you're 40, you'll be feeling its effects and starting to wonder how you can go about increasing testosterone in your body.

The good news is that we have the solution for you in this article, and it doesn't involve taking illegal supplements.

The Effects of Testosterone Decline

As men age, they often start to lose interest in sex.
man hold his head increasing testosteroneThis is often attributed to age but is actually a sign of your decreased testosterone levels.

Other symptoms include fatigue, loss of muscle and even depression.

If you're feeling any of these, it's time to discover how increasing testosterone will make you feel better and help you to lose weight.

It is also interesting to note that estrogen, the female hormone, gradually increases as you age.

Estrogen is an important hormone in men but only in small doses.

Excess estrogen will actually cause you to gain weight, rather than lose it.

Why Increasing Testosterone Can Help You Lose Weight

One study conducted over 35 years showed that obese men on hormone replacement therapy lost an average of 35 pounds.

high blood pressure graphic increasing testosteroneThe therapy also improved cholesterol, reduced their BMI and lowered blood pressure!

Other studies have confirmed this, by increasing testosterone levels to your previous norm your weight will reduce.

Unfortunately, scientists are still trying to work out exactly why this happens.

One theory is that increasing testosterone helps you to gain more muscle. Muscle burns more calories per pound than fat does, so it makes sense that the more muscle you have, the more calories you burn.

This means that you will find it easier to generate a calorie deficit and lose weight, all thanks to increased testosterone levels.

healthy man

Increasing Testosterone Naturally

Anabolic steroids, like most artificially altered substances, are known to have a long list of side effects. Fortunately, there are a number of ways in which you can naturally increase your T levels:

Increasing Testosterone Tip #1: Do Regular Strength Training

two men working out increasing testosteroneA balanced diet is essential to losing weight, but exercise will always play a part.

In fact, when you undertake any exercise you'll be temporarily increasing testosterone in your body.

Research has shown that strength training is an effective way of boosting your T levels for longer.

Strength training pushes your muscles, the harder they work. Research shows this will boost your testosterone production for much longer after you have finished exercising.

In fact, strength training has been shown to help increase your testosterone levels by as much as 40% when resting!

Increasing Testosterone Tip #2: Eat Healthy Fats

Fat is an important part of any diet.

healthy nuts increasing testosteroneIn fact, research has shown that your body needs to get at least 40% of its energy from fat to ensure your testosterone levels are high.

It is acceptable to eat saturated and unsaturated fats but obviously as part of a balanced diet. The free 1-day meal plan can help you choose the right foods to eat.

Food with healthy fat which will help increase testosterone levels include olives, olive oil, coconut oil, organic butter, raw nuts; avocados, grass-fed meats, and egg yolks.

Increasing Testosterone Tip #3: Get More Zinc In Your Diet

Zinc is an essential part of the process in your body to create testosterone. Scientists don't understand exactly how it works increasing testosterone but every study does confirm this fact.

zinc increasing testosteroneYou can easily add zinc to your diet by eating foods such as oysters, pumpkin seeds or mushrooms.

A more practical solution might be to eat more red meat and poultry.

You can also find zinc in a variety of cereals and dairy products; it is often added as a fortified addition.

Additionally, you could take a zinc supplement daily to assist in boosting your levels.

Increasing Testosterone Tip #4: Increase Vitamin D

This vitamin is obtained from the sun, but unless you live in a sunny climate all year round you might not get enough of it from sunshine alone.

fish oil increasing testosteroneVitamin D, particularly vitamin D3, has been shown to boost your testosterone levels.

The recommended dose is between 3,000 and 5,000 IU per day.

Unfortunately, despite an array of studies that confirm the positive effects of vitamin D3 as a means of increasing testosterone scientists have yet to discover exactly how it achieves this!

As well as getting vitamin D3 from the sun it is possible to top up your levels by eating salmon or herring and a range of fortified foods, such as cereal and even orange juice.

You can, of course, take a vitamin D supplement to boost your levels. You just need to make sure it's a natural product.

Increasing Testosterone Tip #5: Get More Vitamin B6, Daily

This vitamin helps directly with increasing testosterone levels and works to reduce estrogen in your body.

graphic the letter B made with vegetables increasing testosteroneB6 encourages your body to produce androgens. These tell your body to produce testosterone, increasing your levels.

But it also works directly on the brain to tell your body to reduce the amount of estrogen.

Estrogen, as we have discussed is the enemy of testosterone. By making sure your estrogen levels are low you will be reducing your body's ability to store fat and create more testosterone.

This is a powerful and important vitamin!
Surprisingly your body is unable to store this vitamin. You need to top up your levels every day.

You can do this by eating fish, beef, and potatoes. Of course, it is also present in fortified products and can be taken in supplement form

Increasing Testosterone Tip #6: Reduce Stress When Possible

Stress is an everyday occurrence for most people.

graphic of stress relax increasing testosteroneHowever, every time you're stressed your body will release a hormone called cortisol.

This will temporarily shut down non-essential processes, such as the production of testosterone.

Instead, your body will send energy to the muscles to prepare them for either a fight or to run away.

Your brain will also tell you to eat if possible, storing food in case you have to run and can't find any.

This is a primitive response and a life-saving one.

Unfortunately, your body can't tell the difference between a life-threatening situation and a stressful meeting.

This means you are likely to be stressed all the time.

Reducing stress will reduce your cortisol level and allow your body to produce testosterone.

You can dramatically reduce your stress by taking a timeout, anything that helps you escape from the modern world is beneficial; yoga, light exercise or even reading.

Join the FF30X and access my stress management techniques. You'll gain a big band of supporters in the process!

best diet for men

Increasing Testosterone Tip #7: Reduce Sugar Intake

Your blood sugar levels fluctuate when you eat sugary products and this causes your level of sensitivity to insulin to change.

pile of sugar increasing testosteroneWhen both these levels are high your body is unable to produce testosterone.

In fact, increasing testosterone itself can help to regulate your blood sugar levels.

By reducing your sugar intake you'll help to maintain the balance in your body and encourage testosterone production.

Start today by simply removing any sugar you add to food, such as your coffee or cereal.

Of course, reducing sugar intake will also help you to lose weight!

Summing It Up

increasing testosterone graphicIncreasing testosterone levels will make you feel manlier and it's good for your body.

Testosterone is an important hormone, it's not known as the male hormone for anything!

Fortunately, there is a range of simple measures you can take, as shown above, to boost your levels.

The overall effect will be to increase your ability to build muscle and improve your libido and energy levels.

All of these things can help you to lose weight and feel great.

Just remember, you don't need to undertake this journey by yourself, join the FF30X today and you'll receive support, advice and hundreds of tips, from increasing testosterone to losing weight and even building muscle.

Now is the time to build the new you!

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on increasing testosterone.


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