Diet regimen that increases DHT (dihydrotestosterone)
Although the majority of bodybuilding supplements are useless, creatine has been repeatedly been proven to actually work. It is a sure way to put on the muscle mass you desire. If you aren’t using it already, you should incorporate it as a staple in your bodybuilding diet. Let’s examine the advantages it gives to bodybuilders.
Numerous studies have proven it can raise both DHT and testosterone. In one particular study, rugby players were divided into two groups. One group was given 20 grams of creatine and 20 grams of glucose every day for seven days and the other group was given placebo for the same amount of days. This 7-day period is known as a loading period. After seven days have passed, the next 14 days, the first group was given 5 grams of creatine and 20 grams of glucose and the seconds groups was given the same amount of placebo. This 14-day period is known as maintenance period. When the study was over, the first group had their DHT levels increase by 56% after the loading period and 40% after the maintenance period. The conclusion was that creatine was a powerfull supplement if you want to increase your DHT levels.
Sorghum is a grain you can consume as a sorghum flour. It increases the enzyme 5-alpha reductase which, as we mentioned earlier, raises your DHT levels. One study found that ingesting sorghum can increase the enzyme’s activity by 55%. A significant increase for a simple grain.
Eat a Moderate to High-Carb Diet
When you restrict the intake of starchy carbs, your testosterone levels plummet. Diets with moderate carb intake have been shown to increase the levels of DHT. Low carb diets have received a lot of hype in the past few years, due to the effect of increasing insulin sensitivity helping weight loss, but they have also been found to have a negative effect on testosterone levels. In order to optimize both hormones’ levels for long-term weight loss effect, you should eat a diet with a 2:1 ratio of carbs to protein.
Eat “Good” Fats
In simple terms, there are two types of fats. Good fats and bad fats. The fats that increase the production of testosterone are saturated and monounsaturated. These fats along with cholesterol are the main precursors to testosterone production, which in turn makes them precursors to DHT production. One study found that the combined intake of protein and dietary fat, along with resistance training, greatly increases testosterone and DHT levels during resting or post exercise.
Supplement with Boron
The element boron possesses some interesting effects on the endocrine system. Some of them include decreasing estrogen levels and increasing DHT/testosterone levels. Many think this is because boron decreases the blood levels of sexual hormone binding globulin. In one study, subjects were given 10 mg of boron every day for seven days. After one week, free testosterone levels had increased by approximately 30% and estrogen levels had decreased by 40%.
Avoid enzyme 5-Alpha inhibitors
Certain foods are known for their decreasing effects on the activity of the 5-alpha reductase enzyme. This will result with less available DHT. This reduced activity will result in less active DHT.
Here’s a list of the foods you should avoid:
- Saw Palmetto
Eat lots of meat
Numerous studies have shown that those men who eat a lot of meat have much higher DHT levels than men who are vegetarians or vegans. That’s because meat has compounds that boost testosterone production like protein, creatine, cholesterol and saturated fat.
Limit your fiber intake
A study showed that limiting your fiber intake to 20 grams per day can increase your DHT levels. Another study showed that switching from a low fiber to a high fiber diet can cause a significant drop in testosterone and DHT levels.
So, these are the exercise and diet guidelines you need to follow in order to optimize DHT production and become a more masculine version of yourself.