The masculine factor

> Maintaining one’s manhood requires keeping testosterone levels intact for men, through regular exercise and a proper diet

bone loss.

In other words, your testosterone levels are a solid biomarker for overall health.

The problem is, modern society has developed in a way that has led to a complete downshift in our hormones.

And supplement companies are aware of this downward trend, and are marketing the solution in the form of testosterone booster supplements, which claim to use natural herbs to help increase testosterone.

But what actually does work to promote testosterone production in the body? Proteins.

Proteins have always been associated with muscle building, and that’s because proteins contain plenty of zinc and vitamin D.

To improve the testosterone levels through meat consumption, choose meats that are high in protein.

Chicken breast, at approximately 10g per ounce, offers a high protein content, while a pork chop averages 22g of protein.

Beef and fish weigh in at an average of 7g and 6.5g per ounce respectively, meaning an average steak or fillet contains between 22g and 25g of protein.

That, however, does not necessarily mean vegans eat less proteins. Meat proteins are just different from plant-based proteins.

Do note that increasing your ‘T levels’ even further through extra supplementation will not have a

Get in the range of sub -25% body fat Excess body fat produces an enzyme that converts testosterone into estrogen. Yes, estrogen, that girly hormone.

Eat a varied, balanced diet Ensure that you’re eating a balanced and diverse diet that provides your body with the essential macro- and micronutrients. Just eating one food group alone is not recommended.

For example, many have been subscribing to a protein diet. Too much protein in our system can harm our kidneys.

Lift weights and get stronger Exercise is a two-pronged tool. It helps regulate testosterone and manages stress.

Sleep for seven to nine hours every single night Sleep is the building block of all things cellular. Your body builds and repairs when you’re sleeping.

Any imbalance in these areas will decrease your testosterone levels. Fixing them will increase your testosterone levels naturally.

I’m a firm believer that supplements should only be used for what they’re made for – to supplement your diet and lifestyle. However, many men approach supplements as the be-all-end-all.

Our major focus should be on making simple diet and lifestyle changes to allow our body to function more optimally.

Let’s be Fit!

Jonathan Tan is the Club Manager of the Sports Toto Fitness Centre at Berjaya Times Square. He can be contacted at lifestyle.jonathan@ thesundaily.com.