Table Of Contents
- Time-restricted feeding
- The actual time frame
- The impact of exercise
- The number of meals
- Specific foods
The love of food has caused a pretty big ripple across the world. Burgeoning healthcare costs are closely related to the fact that people have become so overweight and obese. This is what raises the risk of chronic disease, which, in turn, has an impact on the healthcare industry.
But when you turn the coin over, you can also use food to your advantage. If you eat right and watch your caloric intake, you can live a healthy, happy life. When it comes to increasing your testosterone levels, it is in your best interest to know when to eat to get the best results.
Time-restricted feeding is an interesting concept that you may not be familiar with. Some people have to eat as soon as they get up and they don’t stop until right before they go to bed.
They often eat between the hours of, say, 6 a.m. and sometimes as late as 11 p.m. That’s not the best way to increase T-levels. The most debilitating thing is late-night eating, especially when it is food high in simple carbs – which it usually is.
This causes a spike in blood sugar and a rise in the hormone insulin, which is a fat-storage hormone. When insulin is high, testosterone is low. That equals bad news. You are more susceptible to weight gain and you increase your risk of diabetes.
But you can change the game by doing a fun little thing called time-restricted feeding. Simply put, it is best to fast for extended periods of time on a regular basis. Why? Because when you start to eat again, magical things happen. One of those is that your hormones get a boost. Testosterone is one of them.
You may want to try a testosterone boosting smoothie as this simple meal can be easily added to your meal plan.
The actual time frame
Your goal is to eat in a window of time that is less than the time you are not eating. Ideally, you fast for a minimum of 13 hours, so your eating window would be 11 hours. This is a bare-bones window, too. It would be even more beneficial if you ate in a 9-hour window, such as between the hours of 9 a.m. and 6 p.m. That’s when you’ll really feel the benefit.
It takes approximately 8 hours for food to digest. Then it starts running programs to recalibrate. One of these makes your hormones stabilize and get released properly. Knowing this, it should make sense that you want to capitalize on this effect to get your T-levels elevated.
And you can gain this benefit from doing time-restricted feeding five days a week. So on two days, you can just eat whenever you’d like.
Intermittent fasting is a very similar concept that you can also explore.
The impact of exercise
Here’s one more part of the equation you should take into consideration. You can boost your T-levels even more by working out in a fasted state. The best way to go about this is by working out in the morning right after getting out of bed. If you have 7 to 8 hours of time separating you from your last meal, you’ll be good and fasted when you start to train.
By doing this, the testosterone release is even greater. You just have to develop the discipline to make it happen. Then when you are done, you can start your first meal and stay in your eating window.
The number of meals
A lot of people love to eat small, frequent meals throughout the day. There’s nothing wrong with that. But it doesn’t ensure that your T-levels will get boosted. It’s more important to stay inside your eating window.
When you follow the shortened time frame, it doesn’t matter if you eat five small meals, three meals, or two big meals. The most important factor is that you fit the meals into your window.
Don’t forget that there are specific foods that can have a positive impact on your T-levels, too. You are best served by getting as many of these into your diet as possible. Fat is actually good in this case because it is essential for hormone release. Eggs, nuts, seeds, avocados, coconut oil, and olives are good options.
Cruciferous vegetables like broccoli, kale, collards, Brussels sprouts, and cauliflower are also good options.
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Sometimes you don’t think too hard about the timing of your meals. But when it comes to optimizing T-levels, it’s worth revamping your diet – both the timing of your meals and the foods you eat.