In the modern world, too many people make religion of food. Food has become a source of the greatest pleasure for millions of people. But overeating and eating unhealthy food, people not only lose slenderness. They also ruin own health which leads to the development of different diseases.
However, food can also be a powerful weapon which can save health. So, if you adhere to a balanced nutrition program, as well as to special eating rules, you will take care of your overall health and hormonal balance. In particular, you will be able to maintain your testosterone levels as high as you wish.
No Late-Night Eating
A large number of people tend to eat late at night. And they directly go to sleep after this. It’s one of the worst things you can do for your T levels.
If you eat something and then immediately go to the bed, your body systems will be involved in food digesting process. In this situation, the major task of brain is to constantly send signals to the stomach and pancreas to secret digestive enzymes. Blood mainly flows to the intestinal tract and circulates there. Blood sugar and insulin increase rapidly.
Since brain activity, blood flow, and muscle contraction are targeted at food digesting process, testosterone secretion slows down. It’s worth noting that the large amount of testosterone is produced during night sleep. If you fall asleep immediately after night eating, the time of extremely significant night-time testosterone production substantially decreases. That’s why T levels plummet.
In addition to hormonal imbalance, extra weight accumulates, and diabetes may develop.
When it comes to a necessity to restrict time of eating for good testosterone production, intermittent fasting may be very helpful for you.
Intermittent fasting means that you should eat only within a specific timeframe and avoid eating during the rest of the day. Time when you skip meals is called a fasting period. Time when you can eat is called an eating window.
The length of your eating window shouldn’t exceed 8-9 hours. If you plan daily healthy meals in such a way, you will not only do a favor to your overall health, but also normalize testosterone levels.
The scientists have conducted a few studies, proving that intermittent fasting really contributes to the increased testosterone synthesis. One study has demonstrated that abstinence from food for a short period of time causes a significant upsurge in luteinizing hormone in healthy men without excessive weight. This hormone is a precursor to testosterone. As a result, T levels in the participants elevated by 180%.
Another study has shown that short fasting regimen reduces hormone leptin levels. When the levels of this hormone drop, testosterone secretion raises.
One more study has indicated that intermittent fasting has a very strong influence on growth hormone production. In its turn, this hormone regulates T levels, promoting their increase.
To achieve the desirable effects, you have to practice occasional fasting no longer than 5 days a week. The spontaneous intake of food is possible on other days.
Skip Breakfast and Exercise
To keep testosterone levels high, you can skip breakfast from time to time. Studying circadian variation in cortisol, the scientists found out that the levels of this hormone are the highest when an ordinary person eats the first meal of the day. Also, when the person eats a breakfast, insulin levels sharply grow. It means that blood glucose decreases fast. All these processes negatively affect T levels.
If you don’t have breakfast early in the morning, you will keep cortisol, glucose, and insulin levels under control. As a result, testosterone production and release will normalize.
You will stimulate testosterone production even more if you do your workout instead of eating breakfast. It means that you will do this during a fasting period. When you finish your workout, you can have a healthy breakfast. You will stay within a restricted eating time period in such a way. If you do this on a regular basis, the positive changes in T levels and, hence, in body composition will be not slow to arrive.
How Many Times to Eat
It’s actually not so important how many times you eat during the day. It’s much more important not to go beyond the limits of eating window. Only in this case you will be able to optimize testosterone synthesis.
That’s why you can eat two, three or five time per day. But your task is not to exceed the recommended daily calorie intake. Also, you have to distribute these calories in a way that allows maintaining a feeding window time.
There is no secret that a healthy eating plan can promote elevation of T levels. Some foods are especially beneficial for the male hormonal balance. Your testosterone levels will be high and stable if you eat:
- Cruciferous vegetables (cabbage, cauliflower, broccoli, turnip, etc.).
- Fish high in omega-3 fatty acids (tuna, salmon, sardines, mackerel, etc.)
- Nuts (walnuts, cedar nuts, peanuts, hazelnuts, and almonds).
- Foods high in zinc (oysters, crabs, beef, chicken liver, etc.)
- Foods rich in vitamin E (chicken eggs, quail eggs, brown rice, low-fat turkey, etc.).
- Watermelon, figs, pomegranate, avocado, and pumpkin.
- Spices (dill weed, parsley, ginger, pepper, cinnamon, cardamom, and cloves).
When developing the eating plan, you should remember that strict diet and high testosterone levels are incompatible. You must eat enough but not to overeat. Make sure that you get all necessary proteins, carbohydrates, fats, and vitamins. If you don’t, your testosterone will inevitably drop.
The Bottom Line
People often underestimate time-restricted feeding. However, such an approach to your daily diet will help you solve many health problems, including testosterone imbalance. If you stick to the specific eating rules and choose the well-balance diet, you will be able to keep your testosterone levels normal and reach your goals.