Personal Training

Boost Your Testosterone

Boost Your Testosterone
Jul 17, 2020
Personal Training

Boost Your Testosterone

By

Michael

Pritchatt

Founder and Head Coach

One study showed that In over 7000 male blood tests 80% were less than optimal.....it is now shown that 1 in 4 mens are low in testosterone once they pass 30 years of age. It's time to fix this issue, build some muscle, drop fat and feel like a man!

At Mind Performance Health lab analysis is conducted on clients when we are looking to optimise the whole picture. We have found that male total and free testosterone levels are regularly quite low, impacting their body composition, energy and overall health.

Low testosterone is a legit issue and the modern man of todays society needs to make changes.

Low testosterone levels can contribute to: 

  • Irritability
  • Depression
  • Low motivation
  • Low libido
  • More body fat
  • Lower lean body mass
  • Mild Anemia
A study completed by Neuro Endocrinal Lett, 2012 showed that higher stress and low testosterone has been shown to increase body fat levels and also decreases pain threshold.... meaning that males felt more mild pain with lower testosterone and higher cortisol levels.

J Am Coll Cardol. 2011 researchers conducted studies on 2,416 men. They found that total testosterone levels below 19 nmol/L increased cardio-vascular disease and risk of stroke.

The current standard for testosterone levels present normal levels as the following:

Total Testosterone: 8.3-29 nmol/L

Free Testosterone: 225-725 pmol/L

As you can see the ranges are quite broad, and let me tell you from experience working with clients where the aim was to increase their testosterone levels:

The same man at the lower ranges is totally different compared to the mid to higher ranges - in both mentality and body composition.
  • Hyper-cortisolemia inhibits production of testosterone, reduces total testosterone and accelerates cell death of the Leydig Cells (The cells in the testes that get the signal to produce testosterone) 
  • High Insulin decreases testosterone, low insulin increases testosterone.
  • Estrogen switch due to excess cortisol will aromatise testosterone to more estrogen complexes, this also has a link to higher body fat content as the ratio of Estradiol and testosterone gets thrown out of balance
  • Oxidative Stress - The Leydig cells produce 95% of testosterone levels. They are highly exposed to oxidative stress which at excess levels will shut down the production of testosterone levels.
What is healthy testosterone levels? The studies completed show total testosterone above 19 nmol/L increases health status

The following is some proven ways on how to increase testosterone naturally without creams or the aid of hormone replacement therapy.

NOTE: Please always seek professional medical advice before commencing any of the following protocols. The following is for informational purposes only.
  • Phosphatidylserine - studies have shown an elevation of testosterone levels with intake of PS due to the regulation of cortisol spiking. Basically this compound lowers stress and increases testosterone level ratios.
  • Pomegranate Juice & Extracts - Aids decrease of aromatase activity, meaning less testosterone will convert to estrogens. It also increases anti oxidants to aid oxidative stress.
  • Astaxanthin - Decreases oxidative stress
  • Ashwaghanda - Cortisol adaptogen, will help regulate the stress response.
  • Low Glycemic Antioxidant Rich Diet - Lower HI GI Carbohydrate, higher natural proteins, healthy fats and vegetables and LOW GI Fruits. Controls blood sugar and insulin issues.
  • High intensity Exercise including sprints or intense weight training - Produces an optimal endocrine response. Low intensity/long duration exercise does NOT produce a optimal endocrine response. Keep in mind to much volume will increase cortisol, decreasing testosterone levels.
  • Sleep! A study done in 2011 found men who slept less than 5 hours a night had less waking testosterone levels than men who had 7.5-9 hours a night. Low testosterone will decrease the quality of sleep and with exercise and higher testosterone levels the quality of sleep will improve.

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To find out more you can contact us or book a discovery call. You can also undertake one of our coaching packages to help your muscle, mental and fat loss journey.

We hope you found some value in the above, helping build your best version

Coach Mick

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