_Homepage StijnvanWilligenStijn van Willigen2020-01-23T14:51:38+00:00

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🔬Science-based (+🌱plant-based) infographics.
🍲 Our nutrition platform: @weekmeals
🎓 MSc & Online Coach

👇How to increase testosterone naturally

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⛲ Ever wondered if you're missing out on natural testosterone?⁣
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Feel like you have symptoms seen with low testosterone levels?⁣
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There's a lot of myths going around when it comes to increasing your testosterone levels naturally. In this article (link in bio) I uncover the scientific findings and separate fact from fiction.⁣
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Furthermore, are the natural testosterone gains you can get actually meaningful to your physique? I'll get to that too.⁣
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The article includes a calculator that lets you assess an important factor for optimal testosterone levels: your body zinc levels.⁣
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Enjoy!⁣
(link in bio)

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Do overweight people looking to get fit also need the 'magic' daily protein of 1.6 g per kg of *total body weight*?⁣⁣
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To lose fat and maintain/gain muscle, there are 2 studies that indicate eating more than 1.2 g/kg (0.55 g/lb) is beneficial for recreational trainees, such as the typical PT client [Longland 2016, Hector 2018]. ⁣⁣
However, other studies show that 1.2 g/kg is enough [Campbell 2015, Maltais 2016, Verdijk 2009]⁣
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@helms3dmj hypothesized that more than 1.6 g/kg may be beneficial, but there's no actual study results to support this (correct me if I'm wrong) [Helms 2014].⁣
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Now what about the hunger-reducing effects of higher protein diets? That's an advantage too, right?⁣⁣
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Although a recent meta-analysis shows higher protein meals give a fuller feeling [Dhillon 2016], researchers haven't established at how much protein per day this maxes out. ⁣⁣
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As @menno.henselmans and colleagues showed: 1.8 g/kg protein is similarly satiating as 2.9 g/kg [Roberts 2018]. ⁣
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But is 1.2 g/kg too? ⁣Well, there's inconclusive evidence that getting closer to 1.6 g/kg protein may reduce hunger more [Halton 2004].⁣
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Based on the scarce evidence, it doesn't seem rational to me to force-feed protein shakes and steaks to a typical 20% bodyfat person to reach 1.6 g/kg when they want to get to a healthier 12% bodyfat, and they don't want to. But if you 'just want to be safe', limited research suggests it may help.⁣
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In practice: for a 70 kg (150 lbs) woman, 1.2 g/kg means ~84 g of protein per day. Some more protein may potentially help them retain more muscle [Longland 2016, Hector 2018] and sustain the diet by suppressing their hunger [Halton 2004].⁣⁣
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Our nutrition platform www.weekmeals.com (now only available for coaches in Flamish-Belgium and the Netherlands) always considers such research findings.⁣
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Morton 2018: 28698222⁣
Longland 2016: 26817506⁣
Hector 2018: 28899879⁣
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Campbell 2015: 26246322 ⁣⁣
Maltais 2016: 26248565⁣
Verdijk 2009: 19106243⁣
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Helms 2014: 24092765⁣
Roberts 2018: 30597865 ⁣⁣
Dhillon 2016: 26947338 ⁣⁣
Halton 2004: 15466943

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Did you ever think twice about the micronutrient zinc? ⁣⁠
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How likely is it that you are deficient? How does it affect your (hormonal) health?⁣⁠
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Multiple studies show men with zinc deficiency have significantly lower testosterone levels than normal [Prasad 1996, Kilic 2006, Sandstead 1967]. Furthermore, you need enough zinc for a well functioning immune system.⁣⁠
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20 mg zinc per day is recommended for weightlifting men, 14 mg for women.⁣⁠
To see whether you're deficient, it's best to look at your diet.⁣⁠
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You would need to eat 500 g of red meat, 1.5 gallons (5 Liters) of milk, 40 eggs, or over 2 kg of chicken per day to reach 20 mg zinc.⁣⁠
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So especially people that don’t eat a lot of animal products are at a risk, such as vegans, vegetarians, and flexitarians. For them, I advise to invest in a good zinc supplement to ensure you're getting in at least 20 mg of *elemental* zinc per day. ⁣⁠
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See my post on Patreon to see how much you would need of a certain supplement form: (see story)⁠
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So you could probably increase your testosterone levels by consuming more zinc, but only if you’re zinc deficient in the first place. Use my web calculator to find out whether you're zinc deficient: (see bio)⁠
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Prasad 1996: 8875519⁣⁠
Kilic 2006: 16648789⁣⁠
Sandstead 1967: 6023853

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So you're trying to gain muscle. Cool. But did you ever think about assessing how well it's going?⁣⁠
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You may see the scale moving up, but that doesn't necessarily mean the muscle is moving up.⁣⁠
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What should be moving up is your weights on the big exercises.⁣⁠
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Exercises like the Hip thrust, (Romanian) Deadlift, Squat and Bench press are great tools to stimulate muscle growth, but also to measure whether the muscle is actually growing.⁣⁠
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In the initial 4-12 weeks of starting with a new exercise, your strength will often rapidly increase because your central nervous system is quickly getting better at the movement pattern. ⁣⁠
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However, after this initial period, further strength gains are mostly due to muscle gains. ⁣⁠
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A lack of strength gains or strength regression may mean you need to seriously re-evaluate your training program and recovery capacity (sleep, stress, nutrition, etc.).⁣⁠
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To see how your 'gains' (are they, really?) stack up against the norm, use the calculators: (bio) ⁣⁠
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Based on my talks with @mennohenselmans, scientific research on muscle growth rates [Roth 2001, Walts 2010], @gregnuckol's research, and @alanaragon and @lylemcdonald's estimates of muscle gain rates.⁣⁠
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Roth 2001: 11890579⁣⁠
Walts 2010: 18317378

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