So guys you may have heard this before but hormones do really matter when it comes to putting on muscle, getting stronger and losing body fat. By definition getting in shape is the result of a level of muscle mass and body fat that is deemed pleasing, aesthetic or even nice. So if you want to be in shape knowing how to manipulate hormones is going to make your venture of getting in shape a lot easier.
You may have heard before testosterone controls the amount of muscle you can build, how much strength you can develop and your body fat levels. Now if only it was as simple as increase testosterone and we can grow muscle, get stronger and decrease body fat, there’s something else to this equation and it actually controls how much testosterone you have available or ‘free’.
Sex hormone binding globulin (SHBG) binds to testosterone making it less available for use (bad thing) as we want to have as much available for use as possible so we can get on with growing muscle, getting stronger and losing body fat. So what we want to do is lower SHBG. Is this even possible? Yes now there are many ways but I’m going to list below a few really simple ways how to do this.
1. Eat enough protein (each person is different do some research or hire a coach 👍🏽 to work this out)
2. Drink no alcohol (simple, right?)
3. Limit caffeine (my personal recommendation is only pre workout that’s if it’s even needed there)
4. Replace simple carbs with complex carbs.
5. Do not take the following unless absolutely necessary;
Raloxifene
Tamoxifen
Spironolactone
Metformin
6. Intake 10mg per day of boron
7. Supplement with vitamin d (5000iu per day should do it but you can get this tested to assess your existing levels)
8. Supplement with fish oils - omega 3 (1000EPA and 500DHA per day usually suffices for most)
9. Supplement with magnesium (400mg per day should do it, use more if needed).
Make getting in shape easier for yourself and follow the above.