44 MEN’S FITNESS AUGUST 2016
Chase the sun■You don’t only
make hay when the
sunshines—you
also make vitamin
Dwhenyourskin’s
exposedtothesun’s
rays. Men with
adequate levels
ofvitaminDhave
higher testosterone
levels and are
stronger,leanerand
healthier than those
who were deficient,
according to the
European Journal Of
Endocrinology.Ifyou
have a deficiency,
try to get ten to 15
minutesofsun
exposure on your
forearms and legs
daily, and eat more
oily fish, meat and
eggs, which are
among the few
foodsthatcontain
vitamin D.Sleep on it■Staveofthe
“manopause” by
getting more shut-
eye. Men who got
only four hours’ sleep
a night had 60% less
testosterone in their
blood than those
subjects who got
a solid eight hours,
according to the
Journal Of Andrology.
Improve sleep
duration and quality
by keeping your
bedroom dark and
cool, and turn your
tablet and mobile
to night-time mode
to shift the display
settings away from
short-wave blue —
numerous studies
have shown thislight can suppress
the sleep-inducing
hormone melatonin.Train harder■Exercise can
increase levels of
free testosterone,
and the more you
have the greater the
muscle-building and
fat-burning benefit.
To g e t t h e b i g g e s t
boost keep training
sessions short and
the intensity high.
A study comparing
45 minutes of
high-intensity with
steady-state training
found a significantly
higher increase in
free T levels in the
HIIT group, according
to theJournal Of
Endocrinological
Investigation.Slim down now■One reliable way to
increase testosterone
production is
to reduce your
waistline. Multiple
studieshaveshown
alinkbetween
obesity and low
testosterone levels
in men at all ages,
including teenagers.
In one study,
published by the
Endocrine Society,
900 men with low
testosterone followed
a training program
comprising 150
minutes of exercise
aweekaswellasa
calorie-controlled
diet.Afterayearthe
average weight loss
was 7.8kg, while
testosterone levels
doubled.Game Changers Wellness
Get an instant
testosterone boost
What is testosterone?
Levels of T, the primary male sex hormone
responsible for making you look, feel and
performlikeaman,peakinyourlate20s,then
starttodecline.Lowlevelsarelinkedtoaloss
of muscle mass, increased body fat, lower
energy levels and low libido. The recent trend
for plummeting average levels is down to our
sedentary lifestyles and poor diet.Bad news, man. Testosterone levels are falling fast and our
lifestylesaretoblame.Averagelevelsare15%lowerthan
they were 15 years ago, according to research published in the
Journal Of Clinical Endocrinology And Metabolism.Ifyouwantto build lean muscle and strip away fat then you need to stop the slide.
INCREASE YOUR
LEVELS OF “T”
AND WATCH
YOUR LIBIDO
SURGE.B