TestoFuel Blog : Make Gains & Pack on the Muscle
As a natural testosterone boosting product used by both males and females, we often get asked about other ways ladies can get the full benefits of optimized testosterone.
There has always been the fear that as a woman, too much weight training or too many supplements will add huge amounts of muscle. This might make you look manly and unattractive. Mention the word ‘testosterone’ and you’ll conjure ideas of masculine bodybuilders with massive arms, shoulders and jaw lines.
Well you’d be wrong. And more to the point you’d be missing out on a hell of a lot of female-specific benefits that healthy levels of testosterone is crucial for.
So why should a woman increase her testosterone levels and what are the benefits? In this article we’ll give you everything you need to know:
Testosterone is one of five classes of steroid hormone and belongs to the androgen family. It is also classed as a ‘sterol‘ in that it is a lipid synthesized by cholesterol. Whilst it is produced in the testes of males, in females it is produced in the ovaries and also adrenal glands.
Although you may think of testosterone as being just as ‘male’ hormone, it is also an important hormone for women too. It helps to regulate ovulation, assists in development of puberty and increases libido. l
Lower levels of T are associated with decreased desire, arousal, and also orgasm [1].
In females it is an essential hormone for regulating and balancing metabolic functions. It also supports muscular function, energy levels and of course, sexual appetite.
It’s not just men that produce testosterone, women produce it too. But you’ll generally have far less than your male counterparts – 15-70ng/dL compared to 300-1000ng/dL in fact. That’s around 10-15 times lower.
Regardless of whether you are a man or a woman, you have to realize how beneficial naturally increasing testosterone can be. It is crucial for overall health and well being, and can help massively with your aesthetics, athleticism and confidence.
For example, a study in the journal ‘Menopause’ [2] found that when you administer testosterone to females who have very low levels of testosterone – less than 31ng/dL (in this case the ladies had previously undergone a hysterectomy), lean muscle levels increase, aerobic power improves, and libido increases too.
This highlights the importance of the hormone in a number of health-related metabolic functions. Other benefits of increased testosterone in women include:
Key Point: Testosterone is important for female health: it improves lean muscle mass, energy and libido.
As a woman, having optimal T levels will make all the difference to your athleticism, health and body composition.
We’re not talking about anabolic steroids here – we’re talking about naturally increasing your testosterone via simple lifestyle tips that you can start straight away. We don’t recommend steroids at all as you’ll see here.
Here are our top 5 methods for optimizing your T levels naturally to improve athleticism and body composition:
Zinc is a mineral that many of us are deficient in – around 2 billion worldwide in fact [3]. By getting enough zinc in your diet – around 10 – 30mg a day – you’ll increase your testosterone as well as markers of physical performance [4] – additionally, you’ll also see improvements in your immune system, liver function and mood.
You’ll find zinc in foods such as oysters, beef, lamb and mushrooms.
Magnesium is also a nutrient we are likely to be deficient in – according to the World Health Organisation, 75% of Americans don’t achieve the daily recommended intake of this essential mineral. Magnesium increases your total and free testosterone levels, as well as supports your muscle and insulin levels – it can also assist with mood and depression [5]. You’ll find magnesium in pumpkin seeds, dark green vegetables, beans and nuts.
Vitamin D3 is the perfect nutrient if you want to optimize your T levels. It is plays a major role in maintaining overall health and athletic performance. Studies have reported that vitamin D3 increases both free and total testosterone when supplementing ~3300IUs per day [6].
This sunshine hormone will also help to optimize your bone health – in particular if you are have gone through the menopausal transition or are approaching it [7]. You’ll find it in foods such as oily fish, cheese and eggs but your best bet is to get it naturally via sunlight.
For our 10 best testosterone boosting foods, check out this article.
As a sterol, testosterone is formed from cholesterol, so it is important to ensure that you get sufficient amounts in your diet. Increasing cholesterol-rich foods allows your body to optimize T levels naturally.
Good sources of fat to stimulate testosterone include eggs, avocados, coconut and butter.
Studies have show that those on low fat diets have reduced testosterone levels. For example, Dorgan et al [8] assigned 43 volunteers into either a low fat group – 18.8% energy from fat, or high fat – 41%. Results showed that T levels were 13% higher in the high fat group, and importantly estradiol levels – a form of estrogen – was 12-28% lower in the high fat group too.
Regular participation in weight training sessions increases lean muscle levels, as well as strengthening bones and connective tissue – and with lower optimum T levels (remember they’re 10-15 times lower than in males) you won’t run the risk of getting overly muscular. But you will naturally burn fat and add shape you your muscles.
Aim for full-body workouts covering all major muscle groups in each session. Complete 2-4 sets per exercise and aim for 6-12 repetitions per set. 8-10 exercises in total is what you’re aiming for.
Key point: There are a number of ways that a woman can boost her Testosterone levels. These include diet, exercise and lifestyle changes.
Alcohol is notorious for containing phytoestrogens – plant compounds that mimic the action of estrogen. One study in the American Association for Cancer Research Journal [9] reported that one such phytoestrgen, xanthohumol, completely blocked the effects of testosterone.
You’ll also find that the ethanol component of alcohol contains 7kcal per gram, making it the second most dense energy source, behind fat with 9kcal per gram. Not great if you are trying to watch the calories.
Bear in mind as well that if you like to drink a little ‘too much’ then even acute bouts of ‘alcohol intoxication’ can see plasma T levels start to decrease – and remain low until blood alcohol lowers completely [10].
Oral birth control pills decrease T production, as well as increase the production of steroid hormone binding globulin (SHBG) – a chemical that binds testosterone and inhibits it from being any use to you. A study by Zimmerman et al [11] found that oral contraceptives reduce androgen levels, especially testosterone (by 61%), and by inhibiting ovarian and adrenal synthesis. They also reported increases in SHBG.
Evidence may also suggest that with lower T levels and increased SHBG, libido will take a massive hit, with your sexual appetite and drive decreasing long-term [12].
There are also a number of other medications that have been reported to decrease T levels – these include medications for blood pressure, sleeping pills, antihistamines and antibiotics.
Increasing your T levels naturally improves athleticism and body composition – it also reduces your chances of cardiovascular illness and keeps your brain firing on all cylinders.
Regardless of whether you are a man or a woman, optimizing testosterone is crucial for overall health and well being, and can help massively with your aesthetics, athleticism and confidence.
There are a number of ways of naturally optimizing testosterone levels in women, including:
Follow these key points and you’ll definitely start to notice the benefits.
Plenty. All we’ve mentioned are the basics. For faster, more effective results, we highly recommend a natural testosterone booster.
TestoFuel is an all natural testosterone booster that provides your body with the nutrients it needs to raise your T-levels. Get better results in both the gym, and your lifestyle.
Click to find out the benefits of TestoFuel for women.
The benefits of TestoFuel include:
All the ingredients used are completely natural and the nutrients are backed by clinical studies. To find out more about TestoFuel, and how it can help you optimize your hormonal levels, click below to find out more:
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