Testosterone Boosting Diet To Boost Weight Loss & Melt Belly Fat
(Ladies, keep reading if you have belly fat — these apply to you too!)
You’ve heard me say, “If you can balance your hormones, you can control your weight and boost weight (and waist loss). Men need to balance theirs too, especially if they want to lose that "daddy belly." LynFit's Metabolic Boosting Lose 1 Pound Per Day System for Men is the most effective way to lose that weight and melt off the dangerous belly fat.
If your doctor has been trying to get you to lose weight, not only so you look better, and your pants actually fit, but because it’s dangerous for your heart health, then this system is for you!
It all boils down to making some long-term changes in your diet and lifestyle, despite what some companies tell you in their ads. While medications work, they come with a five-page list of harmful side effects. Let's face it... if you don’t make healthier lifestyle choices, you’re throwing money out the window when you use these medications. They don't work unless you improve your diet and at least get up out of your chair and move enough to get your blood flowing to deliver these hormone-balancing nutrients faster and easier.
In a nutshell, increasing testosterone naturally simply comes down to:
- Eating cleaner
- Exercising smarter
- And, getting more sleep, which all help decrease your stress levels organically
Like most things in life, “it’s all in the details,” and this plan tells you exactly what to do, when and how much, as well as what to avoid. It's all backed by research that explains why these things help work, along with your body's wisdom to help boost metabolism.
The good news is that while the things I suggest here will boost your testosterone, their benefits aren't limited to just that. They also improve every aspect of your health and well-being, which is why women can also benefit from their application. Women just need to eat a little less.
Why does testosterone decrease in the first place?
- Lack of sleep
- Aging (testosterone levels decrease 1-2 percent every year after about approximately age 30)
- Poor diet
- Belly fat/being overweight
- Lack of exercise/over-exercising
- Drinking/excessive alcohol consumption (more than four drinks weekly)
- Thyroid issues
- High cholesterol
- High blood pressure
These are just a snippet of the reasons. Some men generically have lower testosterone rates. Both men and women’s hormones fluctuate throughout the year, as does our stress and diet (notice the connection?).
I also wanna note that just like hormone and thyroid tests for women, most testosterone tests overestimate your levels, which is why you feel so tired despite a “normal” reading. The medical team I consult with thinks most of these blood tests are a waste of our blood, and we should always be in touch with our body. The body never lies!
Here are the ten most common symptoms. Read them out loud so your spouse can hear you, and so you answer honestly. :)
- Low energy
- Difficulty sleeping
- Increased aches and pains
- Reduced sex drive/problems with erections
- Reduced muscle mass/lack of tone
- Increased body fat, specifically belly fat and man boobs (yes, I said man boobs)
- Cranky and fast to anger/mood swings
- Hair loss
- Increased need to urinate, especially at night
If you're shaking your head "yes" to even one of these symptoms, NOW is the time to address your levels. Prevention is always the best cure.
While there are treatments your doctor can administer, it’s important to know that you still need to eat cleaner, move more, sleep, and reduce your stress levels in order for them to work. In fact, naturally boosting your testosterone levels is ten times more efficient than prescriptions. It works with your body's intelligence to create the right environment for not only raising your levels but taking it one step further by helping to keep your levels elevated to the level they belong. Naturally boosting addresses the underlying issues that are causing your levels to decline.
What should your testosterone levels be for optimal health and to accelerate your fat burning?
Most doctors will tell you that you’re fine if your levels are in the normal range (for men at about 270-1070 ng/dL with an average level of 679 ng/dL). Most men’s testosterone level peaks at about age 20, and then it slowly declines. Most medical doctors (not the specialists) will say that testosterone levels above or below the normal range are considered by many to be out-of-balance, but what specialists and we sports nutrition/metabolic experts know is that there are optimal levels. At these optimal levels is where most men feel their best, energy is improved, weight is reduced, belly fat melts off, man boobs disappear, moods become more stable, hair begins to grow again, and things begin to work as they should again (if you know what I mean).
This isn’t a black-white subject, though. Some men feel great at 400 ng/dL, while most men feel horrible, gain weight, and can no longer button their pants. All being said, you should pay attention to your body’s cues versus just relying on a number. If you feel best at 485 ng/dL, stop trying to jack up your levels and work at maintaining them instead, which means you still need to continue doing what you did to raise them in the first place, but you can be a little bit more relaxed in your approach.
As a metabolic weight loss expert/sports nutritionist, I see the best results in what we consider the normal range, which is considered 500(lowest)-1000 (highest) ng/dL.
But the goal isn't just raising levels; it's optimizing them somewhere between 600-800 for men (rarely above or below these numbers). This testosterone boosting system does this best because it contains proprietary adaptogens like Ashwagandha that help the body adapt to stress, lack of sleep, and a not-so-perfect diet, which is something prescription medications don’t do. After all, we're human, and perfection doesn't exist, so your plan needs to take this into consideration.
Your doctor can test your levels if you need more validation, but honestly, you should be in touch with your body enough to be able to tell “cause and effect" of when your levels rise and when they decline, which is far more effective and saves you time and money.
How much will I be able to raise my testosterone levels and how long will it take?
You can double your levels in 90 days, but you’ll notice a difference within two weeks.
NOTE: If you’re not eating healthy and starting at ground zero per se, you’ll see and feel pretty dramatic results practically immediately.
With all of the “why you need to do this” out of the way, I’ll show you exactly what you need to do to double your levels in 90 days or less.
The first place to start is your diet...
Diet plays a huge role in testosterone production. Your body, specifically your glands, need certain minerals like zinc and magnesium (found in LynFit TBOOST) to jump start testosterone production. Your Leydig cells (also known as interstitial cells of Leydig and are found adjacent to the seminiferous tubules in the testicle that produce testosterone in the presence of the luteinizing hormone (LH)) need cholesterol to make testosterone. Here is the catch — if your cholesterol levels are too high it stops the process, so follow this plan (literally to a "T"), so your ratios are better balanced.
Certain vegetables like broccoli, cauliflower, and cabbages can help boost testosterone levels by removing estrogens in the body that lower levels. If you have "man boobs" or store fat in your hips and thighs, like a woman, or have excess body fat, those are signs your body has too much estrogen circulating around, so eat your veggies. Women, this works for you as well!
Perhaps the biggest change you'll be making is increasing your fat and good cholesterol intake. Studies show that higher fat intake results in increased levels of total testosterone: whereas men eating low-fat diets typically have decreased testosterone levels. However, you want to make sure that you're consuming the good fats versus the bad saturated fat kind. The difference in this plan is that it won't harm your health in the process because its focus is on the good-for-you fats and cholesterol. Most overweight men already have cholesterol levels that are too high to be considered healthy. You’ll be able to eat a good amount of food if you choose the right kind such as LynFit's Pure Omega 3, Super Omega Dressings & Oil, Daily Wellness Liquid Drops, and Vital Choice Salmon, Shrimp, and Tuna.
Don’t be afraid to eat lots of good for you omega-3 fats. In fact, you'll notice your skin will improve, you'll sleep better, and your cholesterol will begin to decline as your aches and pains disappear.
During the weekdays, I suggest replacing two meals daily with LynFit Complete Protein Whey (it's better than the Egg White, but feel free to add a scoop of Egg White to the whey, if desired). It adds more nutrients and calories, which supports your testosterone-boosting cause.
The best meals to drink your T-boosting shakes are breakfast and lunch. These meals should be spaced 3-4 hours apart for optimal T-boosting. Aside from being delicious and easy, Complete Proteins Shakes also provide your body with the exact amino acid ratio it needs to quickly jumpstart your levels.
On the weekends, have an omelet made with (3) egg whites and (1) yolk, and add a side of nitrite-free turkey bacon (skip pork, it’s a fattening junk protein that's lacking in the amino acids your body needs to make testosterone) and have your T-boosting smoothie as a mid-morning snack 3.5-4 hours after. If you're not hungry, you ate too much at your last meal. Next time, reduce the quantity, so you're hungry at the right times. Overeating impairs the body's ability to make testosterone.
Don’t forget your 12-hour sleep-to-fast rule is still in effect, so if you ate late wait out the 12 hours, so you don’t add fat to your frame. If that does happen, skip breakfast and have a Brunch Boost instead:
- Brunch-boosting Complete Protein Shake made with (2 scoops) of Complete Protein Whey + (1) LynFit Pure Omega 3 capsule
Then, have a "Man Salad" later in the day to cover your body's nutritional needs. This is a great meal any weekday for lunch or dinner — it's that special! It's not your skinny female salad... it’s a man salad! Here's the recipe:
Spring greens or spinach (baby greens are better). This is your base. Go organic if possible, and aim for baby greens or microgreens; they are more nutritious and delicious.
These greens contain minerals like magnesium and zinc, which have been shown to aid in testosterone production, and there are plenty of studies to prove it.
Lean Meat or Shrimp(rotate them). Meat and shrimp, in particular, provide your body with the protein it needs midday to create muscle and more testosterone, thanks to the cholesterol and fats they contain.
Favorite meat toppings are grilled sirloin (grill ahead and make extra for during the week) and shrimp (you can buy frozen ahead of time, so you always have them handy) for fast meals. Keep in mind that leaner is better unless you’re trying to gain weight and raise heart-damaging cholesterol; otherwise, aim for a modest 3oz. serving.
Go nuts. A small handful of walnuts (high in omega-3s) to top your salads are delicious. Nuts are full of good T-boosting calories and add crunch to your salads. They provide your body with the cholesterol your Leydig cells need (remember those?) to produce more testosterone.
Study after study proves that brazil nuts (loaded with selenium) are great when it comes to boosting testosterone, but you only need to eat one brazil nut. Too much selenium is not good for health, whereas consuming the right amount will also improve immune health.
You can make your own salad dressing. Want to make your own dressing? Simply mix apple cider vinegar (helps the body prevent carb absorption, keep your insulin in check, and also improves gut health) or balsamic vinegar in a 50/50 ratio and toss in some garlic and pink salt for a Wowza, easy-peasy T-boosting dressing.
You'll want to stockpile all of these ingredients and have them on hand. Thankfully, they are easy to find and cost less than $5 a salad when you make them yourself, which is far less than the typical not-so-healthy lunch bought out. Shop for the best prices and stock up to save and boost better.
Garnish with more good fats. Garnish means little, so add a slice of avocado and/or a tablespoon of sliced up olives. Avocados and olives are great sources of good fats that are needed for boosting and maintaining healthy testosterone levels.
Cauliflower or broccoli. For a more filling salad or every now-and-then, throw in some cooked cauliflower (riced is delicious) into your Man Salad Meal. These vegetables contain high levels of indoles, shown to reduce bad excess estrogen in our body that depletes testosterone levels. Cooked, lightly steamed is better for you than raw as it's assimilated better by the body.
- Remember, repetition is actually a good thing when you're trying to boost your testosterone levels. If you get bored, mix things up a bit by adding zucchini noodles, riced cauliflower, lettuce wraps... anything you crave can be replaced with something that’s better for you. Just commit to practicing your cooking techniques until you nail it versus quitting because you're bored.
What about snacks you ask? During the day, you should feel full if you're following the plan. If you're one of those who never gets full, be patient. When your body begins to burn fat for fuel (fat adapted), your hunger will vanish. The key is to force it to go there for fuel versus you feeding it, which is why it never leaves.
Having said all of that, we are human and we humans’ like our snacks, don’t we?
Snack on T-boosting healthy foods like LynFit Lean Bars. You'll want to avoid others because they contain too much sugar and soy, which will sabotage your boosting efforts.
Dark chocolate is also good in moderation, which is one square (1-inch x 1-inch). Pumpkin seeds are also great, but beware if you're trying to lose weight as they are very high in calories and best used to bump up caloric intake versus lowering it.
These foods all benefit your T-boosting because of their balanced protein-to-good fat ration, and also because they are low carb, so you can expect to lose body fat in addition to pounds. As you lose body fat, your testosterone goes up! Now that’s a WIN WIN!
For dinner, follow the same principals as lunch, but you may feel more satisfied cooking or lightly steaming. Most men eat whatever the family is eating, so I suggest you have a "kind" chat with your wife and tell her how much you love her shrimp dishes. Soon, you'll see she is serving more! Don’t sacrifice your goals —help cook and prepare meals so you can have a say in what's being served. The entire family will benefit. Just keep an eye on portions. If all else fails, consider drinking two shakes daily to offset the extra calories, fat, and carbs.
Stop eating when you feel full. Put your fork down in between bites, chew your food 50 times... you know the drill.
Aim to get your carbs from vegetables and some fruit each day. If your carbs drop too low, it will affect your body's ability to produce testosterone.
To jumpstart T-boosting and weight loss, be a little stricter with your diet during the week and use weekends to relax things a bit and enjoy a meal with your family (a meal, not a full-fledged 48-hour binge). It’s best if you refrain from alcohol as it lowers testosterone and you're trying to boost it. If you absolutely can’t live without it, have a glass or two on the weekends and consider it your splurge and keep your food clean.
Make note of what your cholesterol levels are when you start. You’ll see a huge improvement in bad cholesterol levels, and your total and good cholesterol will go up, so your doctor will be happy.
Next, supplementing your way to T-boosting...
You cannot supplement away a bad diet, yet sadly, there are lots of men and women who think they can pop a pill and get the results they seek. If you're eating junk, not getting enough sleep, and the only exercise you get is walking to the bathroom, no amount of supplements or medications is going to help your testosterone levels reach optimal levels. Now that that’s out of the way, here are the daily supplements that will create the right environment for your body to make more testosterone. Daily meaning you need to take them every day, and they are deemed essential because they are essential to your health, especially when it comes to boosting your testosterone levels.
#1: LynFit Complete Protein, Egg White, and Lean Bars
LynFit's proteins are the highest quality you can buy and are all non-gmo and micro-filtered to remove dairy that can affect T-boosting and block fat loss. It’s the only protein that can say it’s metabolic and it tastes so good you will want to drink it!
If you're trying to boost testosterone levels, lose weight, and burn off belly fat, replace your breakfast and lunch with (2 scoops) of Protein Powder mixed as suggested with (½ cup) of water and a handful of ice. It’s okay to add (½ cup) of fruit, but keep an eye on portions as fruit does raise blood sugar levels, so we suggest adding fruit only once daily.
For more protein, add (1 scoop) of Egg White Protein Powder as well.
If you workout, have one scoop of LynFit Protein before your workout and another after so your body has what it needs and won’t chew up hard earned muscle due to lack of the right fuel.
Lean Bars are a great grab-and-go protein that do not contain all the additives. Most importantly, soy like store-bought. You can have 1-2 daily as a snack, or if your appetite is on the big side, have one with your shake. It beats processed food and only adds to your metabolic boost. You’ll never gain weight when you eat clean food. However, a store-bought protein bar needs to be thought of like it's candy because it's disguised in marketing hype.
All of these proteins are the best thing you can grab when hunger strikes, so keep it in front of you at all times.
#2: Pure Omega 3, Super Omega Oils & Salad Dressings
Fish oil has been shown to increase luteinizing hormones (the hormones responsible for triggering the testes to produce testosterone), and it does this without increasing cholesterol the way high-fat diets can. If your bad cholesterol is high due to poor diet choices, these omega-3s will help lower them. They will ensure that your body gets the “good fats” to clean out your blood. They also protect joint health and reduce aches and pains associated with low testosterone levels.
Take (2) soft gel capsules twice daily with a meal.
#3: Vitamin D3 Boost
Vitamin D is not actually a vitamin; it’s a hormone, a very important hormone. Yet, it’s the most neglected supplement we all should be taking because it provides a host of health benefits.
Our body can make vitamin D from the sun, but in today’s world of pollution and spending so much time indoors (in addition to aging), vitamin D should be on your most wanted and used list.
Studies show that taking vitamin D helps balance hormones and improve testosterone levels. Even if you have a darker complexion or you're a sun worshipper (hopefully you're not laying in the sun anymore), you still need to supplement with vitamin D as you're actually more prone to vitamin D deficiency. Your body needs 4,000 IU of vitamin D, and LynFit Vitamin D3 Boost provides this clinical dose and is more readily absorbed, as it’s a liquid for optimal results.
Vitamin D also helps burn belly fat, prevents new fat cells from forming, reduces aches and pains, and improves skin and hair health. Take (2 dropper fulls) every morning. For best results, hold it under your tongue for 20 seconds, or as long as you can, for optimizing absorption.
Take one (1) full dropper (1 ml) daily. May be taken anytime throughout the day, even on an empty stomach. Shake well before using.
#4: Daily Power Shot
I also recommend LynFit Daily Power Shot as your daily multivitamin as it contains clinical doses (clinical doses are the amount required to get results). Most store-bought supplements do not contain the amounts of nutrients your body needs to make a difference... LynFit's do! A shot of Daily Power Shot contains every vitamin, mineral, enzyme, electrolyte, and herb your body needs to stay healthy and boost testosterone levels. It's in a delicious liquid that is more absorbable by your body, so you’ll feel better instantly when you take this delicious multivitamin, colloidal, mineral supplement. Take (1 shot) every morning.
You can add to it your shake or take your shot straight up. It can also be added to your water and frozen for a really delicious treat.
If you feel run down, excessively tired, or feel like you're getting sick, take an additional shot at lunchtime, or when needed (but not too close to bedtime as it does contain all of the B vitamins you need and they can provide natural energy).
It’s less than .08 cents a day and the best health insurance you’ll ever find.
One (1) ounce once or twice daily as desired.
Now that we have laid the groundwork, I can tell you about the biggest and best boosters — the performers you’ve been dying to hear about. Ashwagandha, stinging nettles, and of course, the specific vitamin and minerals that increase testosterone most effectively... LynFit TBOOST!
It’s actually more effective than any other method because it contains adaptogens that help the body adapt when under stress, in addition to the natural ingredients that boost testosterone levels. In addition to aging (can’t change that), stress and lack of sleep are the top testosterone destroying issues we face in today’s over-caloried, nutrient-deprived, stress-filled world, which is why testosterone issues are popping up everywhere, even in younger men (as young as 30).
TBOOST is a blend of all the best natural T-boosting nutrients, in clinical doses, so your body gets everything it needs to boost testosterone levels, in the amount needed, to bring you results.
- Stinging nettles
Take two full droppers (1.6ml) 2-3 times daily or as needed. Shake well before using and refrigerate after opening for longer lasting freshness.
#6: Daily Wellness Liquid Drops
LynFit’s Daily Wellness is the best way to take care of your health and medicate because it’s 100% natural and organic. It’s the highest quality medical grade, purest, fast-acting you can buy that’s free of additives, preservatives, or emulsifiers. Experience the many benefits of LynFit’s Pure Daily Wellness oil every day. There are over 1000 studies to prove it works, and the moment you try it, you'll notice the benefits too!
Take 1 dropper full every morning and again at night before bed. You can also take whenever you feel stressed or your body aches. You can’t take too much!
All of these are the most important nutrients needed to boost testosterone levels.
- Helps boost and balance testosterone
- Promotes weight loss
- Targets the burning of belly fat and accelerates fat burning
- Improves health and energy levels
- Improves mood
- Reduces anxiety and stress
- Reduces aches and pains
- Improves strength and focus
- Stimulates and restores sex drive and libido
Stay tuned for even more T-boosting tips like managing stress, workouts you should be doing, and how to improve sleep.
- Lisa Lynn