Ways to Increase Testosterone Levels Naturally. It was about time I made a comprehensive guide on how to increase testosterone levels. After hundreds of specific posts about what affects your natural testosterone production and hormonal health and how to increase testosterone naturally, I had yet to compile it all into one easily accessible article that covered all the basics. The goal of this article is to get you closer to knowing most of what you need to know in order to optimize your natural testosterone production. It links out to hundreds of other more specific posts about various topics discussed, while it also references hundreds of different studies. A big resource sort of. Primer: Testosterone is the principal male sex hormone, responsible of most of the male characteristics. Your body produces it when the hypothalamus in your brain sends out bursts of something called Gn. RH (gonadotropin releasing hormone), which then travels to the other brain gland called pituitary gland, where the Gn. RH stimulates the release of two hormones called follicle stimulating hormone (FSH) and luteinizing hormone (LH), these are the gonadotropins. The gonadotropins (LH and FSH) then make their way down to the testicles via your spine, and once they reach their destination FSH stimulates sperm production, whereas LH stimulates the testicular leydig cells to produce testosterone from a well known precursor; cholesterol. After the testosterone is made and done, it travels around in your bloodstream. Some of it remains bio- available in circulation as free- testosterone, some of it make its way into its target receptors around the body (androgen receptors), while some of it gets bound and rendered partially inactive by two carrier proteins called albumin and SHBG. How to Lose Belly Fat. Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it's the. Fiber is an essential nutrient. However, most Americans are falling far short of the recommended daily amount in their diets. Follow these tips to boost fiber in your. Fiber is a substance found in plants. Dietary fiber is a type of carbohydrate we eat. Eating the right amount of fiber has been shown to have a range of health benefits. How to Add More Fiber to Your Diet. Are you getting enough fiber in your diet? You might be surprised at how much fiber you need each day. On average, adult women. ![]() Small parts of your available testosterone will also metabolize to estrogen (the principal female hormone) via an enzyme called aromatase and dihydrotestosterone or DHT (more potent male hormone) via an enzyme called 5- a reductase. All of the moving pieces that affect this synthesis, can be affected naturally by training, nutrition, lifestyle, and supplementation. I’m sure you have seen the endless list of the benefits of optimal testosterone levels, which include (but are not limited to). Not everything is controlled by testosterone obviously, but if you start looking at the studies, it’s pretty clear that from womb to tomb, this one hormone determines A LOT in a guy. This guide on learning how to increase testosterone levels is broken into 4 big sections; lifestyle, nutrition, training, and supplementation. The four sections hide inside multiple topics from sleep, to macronutrient splits, to testicular health, all the way into neuromuscular training, hypoxia, sleep, sex, walking. Sleep Deep and Sleep a Lot. Whether you choose to sleep four hours or eight hours, can mean a difference similar to night and day in your T production. Partial sleep restriction lasting one- week (5h/night) in a laboratory setting has been shown to decrease overall 2. On a study by Penev et al. On 5. 31 Chinese men, increased sleep time was highly correlated with higher total and - free testosterone levels. The researchers also calculated that each extra hour of sleep led to about 1. One of the best ways to increase height naturally is by being physically fit and active as a child. Regular exercise and sports enhance one’s height. Related Posts. Your Complete Healthy Aging Solution; Fiber Weight Loss: Fiber Is Key to Preventing Belly Fat and Living Longer; Water: Your Most Important Nutrient. Be Lean and Have Some Muscle Mass. You definitely don’t have to be light to increase your testosterone levels naturally, but you should be LEAN. Dietary fiber is found in plants. While all plants contain some fiber, plants with high fiber concentrations are generally the most practical source.More specifically, your body fat percentage should be relatively low (something between 8- 1. T oozing through your veins. Generally speaking – though there are some rare exceptions – the higher the fat percentage, the lower the testosterone. So in retrospect, the leaner you are, the more likely you are to have more testosterone rushing in your bloodstream. Increased amount of muscle mass also positively correlates with serum testosterone levels. The THOR Testosterone Training program does an excellent job at this, since it was designed specifically to boost testosterone and optimize hormones through specific training protocols. Why does being fat often leads to low testosterone levels? ![]() The full answer is likely much more complex than this, but what we do know is that increased fat- mass leads to increased aromatase enzyme activity. Also, increased oxidative stress, metabolic syndrome, and poor insulin- sensitivity are some other major- players in obesity related low- T. Good news is that you can easily increase testosterone naturally just by losing weight. ![]() ![]() ![]() Though it’s worth mentioning that there is a limit to your leanness where it start to negatively impact testosterone production; going below ~8% body fat starts to decrease thyroid activity, and because of that you’ll eventually have to start cutting your caloric intake too much, and both of those things will start zapping the life out of your androgens. The weight- loss industry is chock- full of some major league bullshit. This guide should help you in getting to know everything there is to know about losing fat in a sane muscle- preserving way. Stress Less. More easily said than done huh? Well it doesn’t change the fact that stress more or less kills testosterone levels. This happens because chronic stress results in chronically elevated cortisol levels – and cortisol being the body’s principal stress hormone – is a catabolic hormone. It gets us up in the morning and allows us as a species to walk with 2 feet, and without cortisol any kind of minor trauma would instantly bring you into full shock and kill you. I’ve touched this subject before in here and here. Lower your Endocrine Disruptor Exposure. ![]() ![]() The definition of endocrine disruptor is as follows; “Synthetic chemicals or natural substances that may alter the endocrine system (consisting of glands, hormones, and cellular receptors that control a body’s internal functions) and may cause developmental or reproductive disorders.”Compounds that act as endocrine disruptors in the body are used generously in modern personal care items, plastics, preservatives, pesticides, and many many other appliances (even in fast foods apparently). Out of the millions of chemicals used, most are relatively harmless. However there are some compounds that have been proven to disrupt hormone production and utilization in the body. These include (but are not limited to); Bisphenol A (BPA) which is a monomer used heavily in plastics and epoxy resins. Since BPA has a . It also has hormone- like properties in the body and has been linked multiple times to low- testosterone and erectile dysfunction. Parabens (methyl- , butyl- , ethyl- , propyl- , heptyl- , etc) which are preservatives used in nearly all kinds of cosmetics, such as; sun lotions, moisturizers, personal- lubricants, shampoos, shaving gels, toothpaste, and even as food additives. They’re classified as xenoestrogens, and can have a weak affinity to estrogen receptors in the body. Phthalates which are commonly used to make plastics more flexible, but they are also used as stabilizers and emulsifying agents in many personal care items. Increased urinary phthlate traces have been strongly correlated with decreased testosterone in men, women, and children. Benzophenones (BP- 1, BP- 2, BP- 3. Concerns have been raised of their effect in reducing the activity of enzymes needed in testosterone production. This has been studied for BP- 1. BP- 2. 26, and BP- 3. Triclosan and Triclocarban, both of which are antibacterial agents found in many antibacterial soaps, lotions, hand sanitizers, etc. ![]() Not only are they highly ineffective at reducing bacteria, they also have direct mechanism in lowering testicular testosterone production. How to reduce the exposure then? Grocery store receipts are also coated with BPA, so better not fiddle around with them too much. ![]() Spark Up Your Sex Life. Admittedly one of the most satisfying ways on how to increase testosterone levels naturally is; sexual activity. ![]() It’s not fully understood why this happens, but many studies have theorized that its an interplay with dominance, feeling of power, feeling of success, pheromones, dopamine, and interpersonal touch. For this reason it’s also likely that sex with an actual human instead of the palm of ones hand,would be a much better way to boost T. Is there any research on increased sexual activity and testosterone levels? You bet there is. A study of 4. 4 men visiting a sex club actually showed that the guys who went there only to watch other people have sex, had an average increase of 1. It’s also seen in couples that on the nights that there is “sexual activity”, testosterone levels are significantly higher than on the nights that they don’t have sex. One of the many findings in the Baltimore Longitudal Study on Aging was that in men over 6. Much has been theorized about ejaculations and testosterone, and there seems to be this common misbelief that busting a nut would “drain” the body from testosterone (which fortunately isn’t the case). I recently wrote a more detailed article about the subject which can be found here. Know the Side- Effects of Prescription Drugs. Healthcare is a business. A big business. Chances are that if you visit a doctor – even without any known health issues – you’ll probably end up leaving with a prescription to some medication. Therefore its not a coincidence – nor a surprise – to see that the largest pharmaceutical companies are raking in hundreds of billions of dollars annually. In many cases, prescription drugs can prove to be vitally important to the patient. However, it’s also worth noting that in order for the pharmaceutical companies to make money – people have to be sick – and for some reason we are only treating the symptoms with more and more pills instead of actually focusing on the cause of the illness. Though at the end of the day, your health is your own personal responsibility. Not the doctors. Not the governments.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
October 2017
Categories |