Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Anabolic Hormones

How To Increase Anabolic Hormones Naturally

Justin Robertson

Written by Justin Robertson

Last Updated onMarch 10, 2018

Increase Anabolic Hormones

In the past two months, I’ve spent a lot of time talking about hormones. More specifically how much our hormonal responses around training and from training itself has been shown by research that it’s not a big factor in overall muscle-building.

Whether they be anabolic hormones like testosterone or catabolic hormones like cortisol, over and over again the research has shown that it’s not your hormonal responses around training that make a difference but your overall levels that make the real difference.

With that said, the question becomes how do we keep the anabolic hormones high and the catabolic hormones low?

Let’s take a look, shall we?

Testosterone

Testosterone is the mother of all anabolic hormones. If there is one hormone you want as much of as possible for building muscle, this is it. So how do we increase testosterone? Well, it all starts with the basics. Research has shown over and over that the more body fat you have the lower your testosterone levels will be. So obviously a healthy diet and regular exercise are important. Shocking I know, to build muscle you want to eat right and exercise.

The reasons to get proper sleep every night just keep adding up. A study published in the Journal of the American Medical Association showed young men who got less than 5 hours of sleep for 1 week had significant drops in testosterone production. This research found that young men who skipped out on sleep had testosterone drops the same as aging 10-15 years! Aim to get at least 7-8 hours of sleep every night.

 

A diet high in fats and cholesterol increases testosterone levels.

Research published in the Journal of Applied Physiology showed there is a strong association between high healthy fats and cholesterol and testosterone levels. If you remember my article about eating whole eggs, eating dietary cholesterol has not been shown to increase blood cholesterol levels. Studies show that diets with less than 15% of calories from fat had a decrease in testosterone while diets around 30% had increased serum testosterone levels. So it would be optimal to keep fat above 15% but it doesn’t necessarily mean the more fat the better either. I wouldn’t go much over 30% unless you are on a ketogenic diet as there wouldn’t be enough room for the proper amount of carbohydrates and protein you would need. Grass-fed meats are the best option when it comes to eating meats as they have double the omega 3’s and way more vitamins than meats packed with hormones.

Eat Carbohydrate Rich Foods After Exercise

Carbohydrates with a high glycemic index number cause insulin levels to spike rapidly. Growth hormone thrives when insulin levels are low. We also know testosterone levels are lowered by simple carbohydrates. A low-fat diet combined with simple carbohydrates is a disaster for growth hormone and testosterone levels. However, a low carb diet will lower levels of IGF-1 which is important for anabolism. We need carbs for strength and energy, so low carb isn’t the answer either. Ideally, you want your carbs to be complex, low GI carbs which release sugars much slower than high GI carbs.

Eat Plenty Of Zinc Rich Foods

Zinc has been shown to increase testosterone especially in men who have a deficiency in the mineral. Foods high in zinc include oysters, meats, seafood, nuts, legumes, dairy products, and whole grains. Supplementing with zinc has shown varying results. One study showed that supplementing with ZMA, which is zinc and magnesium (another mineral is shown to boost testosterone), did increase zinc serum levels but did not increase testosterone levels. In a different study elderly men who were zinc-deficient and supplemented with zinc for 6 months had an increase in serum testosterone levels.

Limit Beer And Alcohol As Much As Possible

A Dutch study that gave men 40 grams of alcohol per day for 3 weeks lowered plasma testosterone levels by 6.8%. Granted this is drinking about 3 – 12-ounce beers every day, which if you are a reader of this site is not something you are likely to do. Still, it’s safe to say alcohol has plenty of negative effects. Hops in beer have also been shown to raise estrogen levels. An occasional drink here and there won’t do anything to lower testosterone levels, but you want to minimize it as much as possible. Even if it didn’t lower testosterone levels, you have to keep in mind drinking has other side effects such as messing with sleep patterns which will wreak havoc with your hormonal balance.

Minimize Stress As Much As Possible

Research shows that psychological stress is associated with drops in testosterone and elevation in cortisol. A study led by Robert Josephs, professor of psychology at The University of Texas at Austin, may have an answer as to why this happens. They showed that cortisol and testosterone work against each other to regulate dominant and competitive behaviors. Other studies have consistently shown the higher the cortisol levels the lower the testosterone levels.

Final Words

It turns out in order to increase anabolic hormones and decrease catabolic hormones it means doing the same things to accomplish both. Just like there are no shortcuts to naturally increase muscle or lose fat, there are no shortcuts to changing your hormonal balance. It makes sense because your hormones play an enormous role in building muscle and losing fat.

It takes a good strength training program, a healthy diet, plenty of sleep and controlling stress to get the most optimal hormonal balance.

Happy Lifting!

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Anabolic Hormones Muscle-Building Nutrition Nutrition Tips
Previous Post

Fat Loss Foods And Supplements

Next Post

The Squat Vs The Leg Press – Which Exercise Reigns Supreme

Justin Robertson

Justin Robertson

Justin is a fitness enthusiast with a passion for old school workouts. He enjoys sharing his knowledge and experiences on various topics such as CrossFit, workouts, muscle-building, and HIIT workouts through his writing. With a focus on functional fitness and strength training, Justin aims to inspire and motivate others to achieve their fitness goals. When he's not working out or writing, he can be found exploring the great outdoors or spending time with his family.

Related

Turkesterone Guide

The Ultimate Guide To Turkesterone: Results, Benefits, Side Effects, and Safety

Fitness enthusiasts constantly search for extraordinary ingredients that can take them to new heights. Turkesterone, with its claimed benefits, has...

Collagen For Muscle Growth

7 Benefits of Collagen for Muscle Growth: Unlock Your Muscle-Building Potential

We all know that protein is the key macronutrient for muscle growth. And when it comes to a protein supplement,...

Muscle Gain in A Month

How Much Muscle Can You Gain in A Month?

If someone ever invents motivation in supplement form, they’ll become a millionaire billionaire overnight. Motivation is what drives us, and...

Natural Bodybuilding Guide

The Ultimate Guide To Natural Bodybuilding: Best Training and Diet Tips

“Natty for life” is arguably the most popular catchphrase amongst fitness enthusiasts. Ironically, “natty for life” is often used as...

Progressive Overload

Progressive Overload: The Science Behind Maximizing Muscle Growth

If you have been in the iron game for a while, "progressive overload" might not be something new. It's a...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

How Sitting Is Bad for You and What to Do About It 

How Long Does It Take to Enter Ketosis While Fasting? Fast Track Your Weight Loss

Chris Hemsworth Battles Jetlag with Insane Full-Body Workout

Calum Von Moger ‘Finding His Own Place Back in World’ Talks Bodybuilding and Future Plans

2023 CrossFit Asia Semifinal Results — Arthur Semenov & Seher Kaya Victorious

Blessing Awodibu Details 7,000-Calorie Diet, Talks Next Show & Life at 300-Lbs+

Reviews

Provitalize Review

Provitalize Review — The Best Probiotic Supplement?

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • 2023 WSM
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Arnold Classic
    • Mr. Olympia
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.