Cholesterol good for testosterone

Raising good cholesterol (HDL) is beneficial for supporting hormone production, including testosterone, because HDL helps transport cholesterol—a precursor for hormone synthesis—throughout the body. Optimizing HDL levels by eating healthy fats and whole foods aids in cardiovascular health and can give your body the building blocks it needs for testosterone generation.

How Good Cholesterol Supports Testosterone

HDL cholesterol acts as the body’s “clean-up crew,” sweeping excess cholesterol and bringing it to the liver for disposal[4]. This activity not only protects blood vessels but also supplies raw material (cholesterol itself) required for synthesizing steroid hormones such as testosterone. Increasing HDL levels may thus help ensure an ongoing supply for healthy hormone production. Clinical studies indicate that diets rich in “good” fats promote a better cholesterol balance and bolster testosterone levels compared to diets high in processed or trans fats.

Best Foods for Good Cholesterol

Adding specific foods to your diet can help raise HDL levels while supporting overall metabolic and hormonal health:

- Olive oil: Rich in polyphenols and monounsaturated fats, olive oil boosts HDL and aids vascular health.

- Fatty fish: Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids. Eat at least two servings weekly for maximum effect.

- Nuts and seeds: Almonds, walnuts, Brazil nuts, pistachios, chia seeds, flaxseeds, and pumpkin seeds deliver heart-healthy fats and plant sterols.

- Avocado: Contains monounsaturated fat and fiber, both linked to increased HDL and lower LDL.

- Oatmeal and whole grains: Rich in soluble fiber, helping reduce LDL and keeping HDL stable.

- Berries and antioxidant-rich foods: Blueberries, beets, and kale can help strengthen HDL.

- Soy products: Edamame, tofu, and soy milk raise HDL and lower LDL due to isoflavones and healthy protein content.

- Full-fat yogurt: Fermented dairy increases HDL; best enjoyed in moderation.

HDL-Boosting Tips for Fitness Enthusiasts

- Exercise regularly: Cardiovascular and resistance training both elevate HDL.

- Avoid trans fats: Skip processed snacks, deep-fried foods, and margarine.

- Quit smoking and reduce alcohol: Smoking and excess alcohol lower HDL.

Conclusion

Healthy HDL cholesterol is foundational for testosterone synthesis and overall hormonal balance. By focusing on whole, nutrient-rich foods like olive oil, fatty fish, nuts, seeds, and avocados, it’s possible to support good cholesterol and robust testosterone production in a sustainable, natural way.

Returning to working out

Returning to working out can be a rewarding experience when guided by a clear, effective plan. One way to start is by implementing Mike Mentzer's high-intensity Heavy Duty training philosophy, gradually transitioning to a conventional 5-day split as progress and recovery adapt.

•Starting With Mike Mentzer's Method

Mike Mentzer’s training style emphasizes brief, intense workouts with full recovery periods to maximize muscle growth. Typically, you begin with just two sessions a week:

• Day 1 (Chest & Back): One compound movement for each area—chest exercise to failure, then a back movement, with at least 48–72 hours before the next session.

• Day 2 (Legs & Abs): Leg extensions or squats to failure, followed by leg press or calf raises, and a focused ab exercise.

• Day 3 (Shoulders & Arms): Overhead pressing to failure, biceps and triceps exercises with strict form.

Key principles:

• One all-out set to failure for every major movement after sufficient ramp-up warmups.

• Focus on strict form and reaching true muscular failure.

• Recovery is paramount—rest at least 48 hours between sessions.

• Progress by increasing weight, reps, or exercise intensity over time.

This minimalist, high-effort method is perfect for easing back into training: low volume minimizes the risk of injury and burnout, and extended rest periods allow adaptation.

Adapting To The 5-Day Split

Once the body adjusts to regular resistance training and recovery is on track, shifting to a classic 5-day bodybuilding split allows for more volume and frequency.

Here’s a typical structure:

• Day 1: Chest (bench press, flyes, dips)

• Day 2: Back (deadlifts, pulldowns, rows)

• Day 3: Rest

• Day 4: Shoulders (presses, lateral raises)

• Day 5: Arms (biceps curls, triceps extensions)

• Day 6: Legs (squats, leg press, calf raises)

• Day 7: Rest

Each session can include 3–5 sets of 2–4 exercises per muscle group, with rep ranges tailored for hypertrophy (8–12 reps). Adequate warmups and cooldowns help maintain injury prevention as training frequency increases.

Transitioning Successfully

- Start Mentzer-style: Train with high intensity but lower overall weekly workload for 2–4 weeks to build foundational strength and adaptation.

- Monitor recovery: Track performance and soreness. Once recovery between workouts improves, gradually increase session frequency and switch to a split.

- Add volume: In the 5-day split, focus on progressive overload—more sets, more exercises, or slightly higher frequency per muscle group.

- Adjust intensity: Not every set in the split needs to be to absolute failure; instead, use technical failure and reserve all-out efforts for final sets[8].

- Assess progress monthly and adapt split structure, exercise selection, or set/rep scheme as needed for continued gains.

Mentzer Principles Carry Over

Even within higher-volume splits, principles from Mentzer’s training—like focusing on form, recovery, and intensity—remain valuable. Use his emphasis on purposeful workouts and rest as the foundation before scaling up the routine.

Adopting this phased approach makes returning to working out smoother, safer, and more sustainable, setting the stage for long-term results and enjoyment.

Vitamin D - The anabolic vitamin

Vitamin D at a high dose of 10,000 IU has been shown to have anabolic effects by significantly improving muscle function, increasing lean muscle mass, and reallocating calories from fat to muscle. Studies in mice demonstrated that high-dose vitamin D supplementation (10,000 IU/kg diet) increases grip strength beyond normal vitamin D levels without changing overall body weight. This improvement is partly due to a shift in calorie allocation favoring muscle growth rather than fat storage. Mechanistically, high-dose vitamin D decreases myostatin signaling—a known inhibitor of muscle growth—while increasing leptin sensitivity, which enhances energy expenditure and muscle allocation. These effects collectively stimulate muscle protein synthesis, increase lean mass, and promote overall muscle strength and function. Evidence also suggests an increase in linear growth and improved energy balance sensing with high-dose vitamin D, indicating wider anabolic benefits beyond muscle alone.

In summary, vitamin D at 10,000 IU aids anabolic effects by:

- Increasing muscle strength significantly over normal vitamin D levels

- Promoting lean muscle mass growth while reducing fat mass without weight gain

- Modulating key muscle growth regulators such as myostatin and leptin signaling

- Enhancing energy expenditure and calorie allocation to muscle tissue

These findings support the concept that high-dose vitamin D is not only essential for bone health but also functions as a potent anabolic agent promoting muscle growth and physical performance, particularly in contexts of deficiency or normal-low vitamin D status.

 

Rock Hard Abs in 6 weeks

Achieving rock hard abs in 6 weeks is possible for some individuals but is highly dependent on your starting body fat percentage, genetics, diet, and the intensity of your training. For most people, visible abs are mainly a result of reducing body fat through diet and consistent exercise rather than ab workouts alone.

Key Components for 6-Week Abs:

Diet: The most critical factor. A calorie deficit is required to reduce body fat. Typical recommendations include eating lean proteins, vegetables, and minimizing processed foods and sugars. Example meal plans feature egg whites, oatmeal, chicken breast, broccoli, and lean meats.

Cardio: Essential for burning the fat that covers your abs. Both high-intensity interval training (HIIT) and steady-state cardio are used effectively—aim for at least 30 minutes daily or five sessions per week.

Ab-Specific Training: Intense core workouts 2–3 times per week. Effective routines combine classic ab moves—crunches, leg raises, and rotational exercises—with increasing resistance as strength improves over weeks. Do 15 reps ab flexing 3 times a day.

Full-Body Strength Training: Not just abs—building muscle everywhere increases overall metabolism and accelerates fat loss.

Example 6-Week Routine:

Weeks 1-3: Two full ab workouts per week, focusing on basic movements (e.g., crunches, leg raises, weighted sit-ups). Allow 48 hours between workouts. Add 3 cardio sessions weekly.

Weeks 4-6: Increase resistance for ab exercises. Add advanced moves (cable crunches, weighted decline sit-ups). Add 3–5 cardio sessions weekly; aim for higher intensity.

Incorporate supersets (doing ab movements back-to-back), and include oblique and rotational work for a complete midsection.

Sample Meal Breakdown (from a six-week transformation):

Breakfast: Five boiled egg whites, oatmeal, fruit or yogurt.

Lunch: Two chicken breasts, broccoli.

Snack: Lentil soup.

Dinner: Ground turkey burgers, spinach, and more vegetables.

Important Notes:

Genetics and current body fat matter: If your body fat is above 15-18% (men) or 22-25% (women), 6 weeks may not be enough for a visible six-pack.

Consistency and discipline are crucial—most people report the journey is much harder than expected, especially maintaining dietary strictness.

Maintenance is also challenging; fat can return quickly if habits slip.

Caveats:

If you’re starting with significant belly fat, it’s unlikely you’ll see "rock hard abs" in only 6 weeks, but you will see progress if you follow a disciplined plan.

Extreme caloric restriction or excessive exercise can be dangerous—approach any rapid transformation goal cautiously.

For most, diet is the factor that determines how visible your abs become, with exercise accelerating the process but not replacing nutritional discipline.

When To Stretch

Many start their workout with stretching, but with the wrong type of stretching.

Two common ways to stretch are static stretching and dynamic stretching.

• Static stretching involves moving a muscle to its farthest point without pain and then holding that position for about 20 to 45 seconds. This type of stretch is effective for increasing flexibility and is best used after exercise to help cool down and reduce injury risk. An example is bending forward to touch your toes to stretch your hamstrings and holding that position.

• Dynamic stretching involves active movements that take your muscles and joints through their full range of motion without holding the position. These are usually done before exercise to warm up muscles and prepare the body for activity. Examples include leg swings or walking lunges.

Both methods are important for flexibility and injury prevention but serve different purposes in a workout routine.

Why You Should Never Lockout

You should generally avoid locking out your joints during exercises because it can shift the load from your muscles to your joints, potentially increasing the risk of injury and reducing the effectiveness of the exercise for muscle growth. When you lock out, particularly in moves like the bench press or leg press, you momentarily take tension off the targeted muscles (such as the chest or quads) and place it on the joint structures (such as the elbows or knees), which may lead to joint strain—especially if performed forcefully or repeatedly.

Maintaining a slight bend at the end of a movement keeps constant tension on the muscle, leading to more effective stimulation and time under tension, which is important for hypertrophy (muscle gain). In some exercises, like triceps pressdowns or leg extensions, locking out is actually required for full contraction, but for compound lifts where joint health is a concern and muscle tension is the goal, not locking out is generally preferred.

However, if you are training for powerlifting, locking out is necessary to meet competition standards, but for general fitness and muscle building, it's safer and often more effective to stop just short of full lockout.

Z'atar Baked Salmon

 Z'atar baked salmon with boiled almond potatoes and pan fried green beans 

Preheat oven to 225°C

Take a piece of aluminium big enough to fold together into a package with the salmon inside

Place the aluminium on an oven tray 

Place the salmon in the middle 

Season with z'atar and place slices of lemon on top 

Fold into a package and put into the oven for approximately 20 minutes 

While the salmon is in the oven boil the potatoes and fry the green beans. Season the green beans with a little salt and pepper