If you’ve decided to turn back the clock on aging or even if you’re just thinking about it, then nutrition is the single most important aspect of your lifestyle that you absolutely must do correctly.
By the end of this article, you’ll be on the path to learning how to do nutrition right.
If you want to turn back the clock on aging, then there are two areas that you cannot afford to ignore, and those are exercise and nutrition.
For now, we are going to be starting this discussion way up high about nutrition, but we’ll be delving into much more detail in subsequent articles.
First off, you want to be eating whole foods and organic foods when possible, but what are whole foods? Whole foods are pure foods like meat and fish and fruits, vegetables from your garden, nothing that has been refined or processed or precooked and prepackaged, nothing that comes in a box or a can or a package or a bag.
Now, there are exceptions to this rule. Some of the whole foods can be canned, for example like beans. You should avoid all of the preservatives, the food coloring, and the chemicals that are included in processed and refined foods, not to mention the synthetic hormones and pesticides and antibiotics included in the raising and growing of foods by the food industry.
You should be preparing your meals from Whole Foods that you cook yourself from scratch. We know it’s a lot more work, but those processed, refined, and packaged foods are a huge part of why your testosterone is so low.
To ease this process, you may go shopping and prepare meals once a week, all at once, then take these prepared meals and package them up for the upcoming week in glass containers (not plastic). So when you want a meal, you can just take it out of the refrigerator and pop it in the microwave or put it on the stovetop and heat it up just like we used to do with junk food.
Now, you might also want to consider detoxing and fasting. Toxins have built up in your system from all the years of eating junk food, and you want to get rid of them with a good detox, but we’ll be covering that in another article.
Science has demonstrated that there’s a definite link between calorie restriction and living longer lives. But nobody wants to starve themselves, but the same benefits of calorie restriction can be derived from fasting, particularly intermittent fasting.
Intermittent fasting is when you fast every day for a period of between 16 and 18 hours a day, and then you eat during a window of 6 to 8 hours. There are a number of different ways to do intermittent fasting. For example, fast from midnight until 6 o’clock the following afternoon and then do all your eating for the day from 6:00 to midnight. Intermittent fasting is also beneficial for weight loss as well as a number of other areas that are of concern to the aging man.
Next, let’s talk about macronutrients, the fats proteins, and carbohydrates that provide the energy that fuels your metabolism and the building blocks that are required for the protein synthesis that repairs and rebuilds tissues.
Macronutrients are so-called because your body is these nutrients in macro or large amounts, amounts that can be measured in ounces and grams. Suffice it to say that fats are not as evil as we’ve been led to believe, particularly if you’re trying to boost your testosterone production naturally. High-quality fats are absolutely essential to the production of testosterone.
But you need to stay away from low-quality fats like vegetable oils and trans fats and stick with high-quality fats like extra-virgin olive oil, coconut oil, and grass-fed butter.
Moving on to carbohydrates – stay away from simple carbs like sugars and fructose. Simple carbs and refined sugars can cause your insulin levels to spike, and high insulin can cause inflammation, which is really bad for your testosterone.
It can also cause metabolic syndrome, which is a cluster of conditions that can include high blood pressure, high blood sugar, insulin resistance, excess body fat, abnormal cholesterol, and type-2 diabetes.
Because of the high levels of fructose, you may really limit the amount of fruit that you eat, particularly if you are trying to lose weight or boost testosterone production. Try to take the complex carbs like root vegetables or cruciferous vegetables and stay away from grains containing gluten. Gluten can cause chronic inflammation, which is really bad for your testosterone production.
Few words about protein – you need the amino acids that protein-rich foods provide, particularly if you’re trying to bulk up on muscle tissue. But be careful, too much protein can be detrimental to your testosterone production, believe it or not.
Try to eat between three-quarters of a grand and a gram of protein per pound of your body weight per day.
We are sure you’ve all heard the old saw about drinking at least 8-ounce glasses of water per day or about a half a gallon. As it turns out, that recommendation is entirely arbitrary, and there’s no science to back it up. Having said that, drinking an 8-ounce glasses of water a day is not a bad recommendation.
Thirst is the best indicator of when you need to drink water. You also should be heard that drinking coffee or tea doesn’t count because caffeine is a diuretic. Well, the diuretic effect of caffeine is so weak that it really doesn’t make that much difference, so you can get your hydration from drinking coffee or tea.
Micronutrients are those nutrients that are required by the body in small or micro amounts, and they’re measured in micrograms and milligrams things like vitamins and minerals. Even though they’re only required by the body, their role is just as critical as the role of macronutrients.
Macronutrients provide the fuel and the building blocks that allow the body to function; they also control and regulate a large number of bodily functions. They’re critical in the synthesis of a large number of enzymes, which in turn regulate a large number of bodily functions. For example, there are a large number of both vitamins and minerals that are critical to the production of your testosterone. If you’re deficient in any of them, your testosterone production is going down.
There’s also a large number of vitamins and minerals that most Americans are critically deficient in, and it’s not a bad idea to get tested for them by your doctor to find out whether or not you are deficient in any of these minerals.
There are a number of substances that can include vitamins and minerals that you’re deficient in but also chemical compounds beneficial to your health and well-being.
You should be supplementing your diet with these substances because many of these substances are difficult, if not impossible to get in sufficient quantities in your diet
We are also talking about things like protein powder, creatine, ubiquinol fish oil, which contains omega-3 fatty acids, and a host of others.
There are certain foods that you need to be avoiding in your nutrition plan if you’re trying to boost your testosterone production naturally. You need to stay away from foods that cause chronic inflammation and from foods that are estrogenic or that contain estrogen.
Chronic inflammation can raise your cortisol levels, and that can be deadly to testosterone production as our high levels of estrogen, which can be triggered by estrogenic foods. Also, avoid anything that is toxic not only to your testosterone production but to your general health as well.
In subsequent articles, we’ll be diving much deeper and going into a lot more detail about certain specific aspects of nutrition like intermittent fasting or detoxing, or supplementation.