You are impatient and you want to gain muscle.
So you try all kinds of supplements and tips.
You eagerly order new shining magic pills each time, hoping that those will finally give your body that small but valuable upgrade.
But none appear to be as magic as promised.
Even worse, that upgrade you are looking for never happens.
Rather they are downgrading your results. You end up fat.
You aren’t doing your body any good with these weight gainers or extra boosters for muscle growth.
One week you try to use product X, the next few weeks you focus on product Y and Z.
It makes you wonder.
And you aren’t the only one. Stop wasting your time on things that don’t work. Instead start with focusing on what your body can do naturally.
That’s where you will find a real solution. That’s where the magic happens.
The Muscle Building Hormone That Rules Them All
What are hormones and why do you need testosterone?
According to the U.S. National Library your hormones are your body’s chemical messengers.
Using your bloodstream to travel to every corner of your body affecting processes such as: growth and development, metabolism, reproduction and mood (1).
Think of them as “messenger molecules” that give your cells and organs instructions.
When it comes to building and preserving muscle mass 1 hormone plays the biggest role:
While all hormones affect each other is a very complex biological process, called: life.
1 thing is clear.
And increases fat free mass (4).
A study for example compared elite to non-elite players during a 2-year period and showed that an increase in levels of serum testosterone was related to increases in strength.
Abdominal strength, grip strength and several other factors were assessed.
These results indicated a significant positive relationship between testosterone and all the tested strength parameters, underpinning that testosterone plays a major key in the development of strength in young boys (7).
Additionally, lack of testosterone in elderly men is associated with a wide range of diseases such as:
Basically overall loss of life quality (10).
But now for the trick questions: How can you make sure you maintain ‘healthy’ levels of testosterone?
And how can you use this to get stronger and more muscle mass?
Here are 3 shocking facts that you can use to increase your testosterone.
Fact #1. Raising Your Saturated Fat Intake To 40% Can Boost Your Muscles
Did you know that good fats can actually increase your gains?
The idea that all fats cause heart disease has been debunked a long time ago (11).
Not only has it been debunked, recent research is actually showing that the right types of fat, may actually reduce your risk of heart disease (12).
But what is the effect of good fats on testosterone?
Research on dietary fat intake shows that reducing dietary fat intake from ∼40% to ∼20% had a significant negative effect on testosterone levels (13).
These dietary fats came primarily from animal sources.
Overall there seem to consistent findings showing a strong positive relationship between saturated fat intake and testosterone levels (14).
BUT simply eating more fats isn’t always better.
There is a strong interplay with other macro nutrients.
Fact #2. Being A Vegan Or Vegetarian Might Damage Your Progress
Did you know what if your ancestors had stopped eating meat, you probably wouldn’t be here?
A comprehensive study amongst 229 hunter-gatherer diets, showed that no historically foragers were vegetarians let alone vegans (15).
And if given the opportunity, the majority preferred animal based over plant based foods.
How does this relate to muscle and strength and testosterone?
A study under male endurance athletes reported a significant decrease in testosterone when these athletes switched from a meat-rich to a vegetarian diet (16).
Vegetarians generally consume less saturated fatty acids, which are essential for testosterone production and as a result generally have lower testosterone levels than their meat eating counter parts (17, 18, 19).
While on the other hand often being high in compounds that are most likely not beneficial to testosterone levels due to:
- their activation of estrogen receptors (20);
- while suppressing the activity of the thyroid, which appears to be one of the leading causes of testosterone decrease (23).
Fact #3. Lack Of Sleep Drops Your Testosterone By 10-15%
Did you know that the harder an oil lamp burns, the more oil it needs?
Well, the same goes for your body.
If you want to train hard, you need to restore your oil.
When do you restore our oil? Mostly when you sleep.
How does this relate to muscle and body fat and testosterone?
Research shows that reduced amounts of sleep in young healthy men, decreased their daytime testosterone levels by 10-15% (24).
Not only does lack of sleep decrease your primary muscle building hormone, it also increases cortisol levels which increase appetite and signals the body to transition to fat storage while at the same time blocking testosterone production (25, 26, 27).
There is a wide range of cascading negative interactions caused by lack of sleep on: stress and metabolism (28).
These factors contribute to making weight loss harder and if you lose weight due to caloric restriction you are likely to lose more muscles in the process (29).
Basically lack of sleep is the arch nemesis of any type of long term goal, whether that’s related to gaining muscle or losing fat.
Generally recommendations for sleep duration are between 7-9 hours, depending on age, sleep debt and possible illness (30).
It’s Time To Naturally Boost Your Testosterone
With their dreams of being, looking and feeling better, they pour their heart and soul into their training.
Unfortunately, most people have no idea that the supplements and powders they are buying in numbers, are like a drop of water on a sizzling plate.
They evaporate into thin air. Like the magic they promise to bring.
You don’t need them.
Now you understand which 3 shocking facts you can use to make sure you don’t end up being the next skinny fat kid on the block with an empty wallet.
And a head filled with broken promises.
Those days are over.
Are you ready to see what your body can do naturally by adopting the right habits day after day?
What are you waiting for? Another magic pill?
This is the ONLY ONE. Take it.
Beast mode ON!
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