Athlete Reveals How To Optimize Testosterone for Fat Loss & Strength Gains
Testosterone is the primary male hormone, but it’s not the only one that impacts fat loss and muscle growth. Balancing key hormones is essential for performance, mood, and overall health.
Key Male Hormones & How to Optimize Them...
Peak testosterone levels are key for fat loss & athletic performance.
Testosterone
Boost it with 30 minutes of sunlight, 7-9 hours of sleep, and by lowering body fat to 9-15%. Supplement with Vitamin D and reduce alcohol intake.
Free Testosterone
This is the most active form. Optimize by reducing stress, getting more sleep, maintaining a healthy body weight, and strength training 3x per week.
DHT (Dihydrotestosterone)
A potent form of testosterone. Improve it with creatine, zinc, and fat loss.
HGH (Human Growth Hormone)
Vital for recovery and muscle growth. Elevate it through HIIT, protein intake, quality sleep, and lower sugar consumption.
Cortisol
Helps with stress response but too much can hinder fat loss. Manage it with stress reduction, better sleep, and regular exercise.
Macro Nutrition for Optimal Hormones
Protein: Aim for 0.8g-1.0g per pound of body weight to support muscle growth and hormone production.
Carbs: Carbs fuel performance. Include whole, natural carbs to balance hormones.
Healthy Fats: Prioritize saturated and monounsaturated fats (olive oil, avocados) for testosterone production, and avoid processed fats.
Grass-fed beef is rich in zinc, omega-3s, and high-quality protein—key nutrients for boosting testosterone naturally and supporting lean muscle growth.
Top Testosterone-Boosting Foods...
Potatoes
Coffee
Olive oil
Eggs
Avocado
Dark chocolate
Grass-fed beef
Oysters
Blueberries
Incorporate these foods into your diet to optimize hormones, build muscle, and lose fat effectively.
Key Takeaway
Balancing multiple hormones—not just testosterone—is crucial for men aiming to optimize muscle growth, fat loss, and overall health.
Boost testosterone naturally with sunlight, sleep, and a high-protein diet
Support other key hormones like HGH and DHT with strength training, stress management, and nutrient-rich foods like eggs, olive oil, and grass-fed beef.
Watch the Full Masterclass for How to Boost Testosterone Naturally
References
1. Holick, M.F. (2007). Vitamin D Deficiency. New England Journal of Medicine, 357(3), 266-281.
2. Blouin, K., & Després, J.P. (2005). Low testosterone and visceral obesity: Key players in the metabolic syndrome. Current Opinion in Endocrinology & Diabetes, 12(1), 8-14.
3. Phillips, S.M., et al. (2007). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 32(6), 647-654.
4. Burd, N.A., et al. (2012). Carbohydrate restriction and the athlete: The importance of carbohydrate for training adaptation and performance. Nutrition Today, 47(4), 190-197.
5. Volek, J.S., et al. (2005). Dietary fat intake and regulation of testosterone. Journal of Nutritional Biochemistry, 16(7), 497-501.
