Why increase testosterone level?
The polluted environment and the processed foods full of chemicals that we are exposed to and eat daily compromise our body to produce testosterone. This male hormone is involved, certainly, in sexuality and reproduction, but also determines muscle mass, hair growth, bone density, red blood cells. It begins to decline around age 30.
How to tell if you need it?
If you encounter any of these symptoms; then your testosterone levels may be low:
How to boost our testosterone levels?
There are pure hormones or hormone replacement therapy but highly discouraged and needs medical supervision. They are accompanied with a lot of side effects on the health and physical, and can be downright dangerous, but it is not our purpose here.
Of course our focus here is to boost testosterone level the natural way, it may be assisted by hormonal stimulants with natural nutrients such as amino acids or some exotic ingredients (plants, pine pollen, Tribulus, Massularia, aspartic acid, HMB, HICA, arginine). These are free of side effects and the influence of hormones existing in making it more available to the muscle.
There are also 9 ways so effective and easy to implement.
The more you are overweight, the higher your testosterone levels are low. To lose weight, it's pretty simple: just remove sources of sugars, fructose fruits, fruit juices, refined sugars. Fructose consumption does not exceed 25 g per day. Also avoid milk and lactose sources, cereals, biscuits, processed foods. Prefer vegetables and good fats that are necessary for the metabolism and testosterone. Green Coffee ExtractandAfrican Mango are good supplements for helping in weight loss; it is natural with no noticeable side effects.
2.Practice High Intensity Training.
Indeed, a short and very intense exercise is beneficial to elevate testosterone levels, in contrast to moderate exercise.
Warm up for three minutes; work as hard as possible for 30 seconds until exhaustion. Recover 1mn30 and repeat 7 times not to exceed 20 minutes of intense training.
3.Use of intermittent fasting
This type of scheme is to train on an empty stomach, for example, stimulates the increase of testosterone by increasing satiety hormone levels (insulin, leptin, adipopectine, GLP-1 (glucacon-like peptide-1) CCK (cholecystokinin) ... that potentiate the effects of testosterone. disadvantage is that you should not be fasting too long. This pro-testosterone effect is further increased if fasting is cut with protein after year.
4.Go to the gym
Do weight training is a sure way to increase testosterone, provided you do not train too long (1:15 max), if rates go down again and also provided to train "intensely" is -to say slowly with fewer reps but with heavier weights and on polyarticular exercises (squats for example), to "feel" all the muscle fiber.
Stress releases a hormone that has disastrous consequences on the level of testosterone: cortisol. This hormone is intended to limit risky behavior (mating, aggression, rivalry) in case of a survival situation to better focus on the fight or flight. The modern world is a source of stress; it reduces libido and aggression needed in training for the benefit of cortisol, which in the long-term repeatedly blocks the effects of testosterone. So learn to relax, to breathe to one notch down your nervousness and let go in times of stress. Some herbs like Rhodiola Roseaare good supplements to reduce stress because they are considered as adaptogens.
Many people unknowingly lack of vitamin D or because they deliberately shun the sun, or because they live in less sunny areas, either because they spend a lot of time locked up without realizing that this in the office, at home or in transport.
The solution is to expose a bare minimum arm, because vitamin D is fixed by the forearm, or take vitamin supplements! This is a minimum to maximize the testosterone level and stay healthy. The B vitamins are also important and involved in many chemical processes including the B6 found in tuna, salmon, red meat, sunflower, and potatoes.
7.Increase your intake of Zinc
Consuming foods rich in zinc for 6 weeks will help you increase your testosterone levels. Zinc prevents the action effect of the enzyme aromatase, which converts testosterone to estrogen. It is found in the liver, red meat such as beef, mussels, oysters, wheat, sesame, mushrooms, spinach, broccoli, peanuts ... You may deficiencies if you are vegetarian, but also farming techniques mean mass (based pesticides and insecticides) which deplete the soil. Cooking also lowered their zinc content.
What’s the solution? Take Desiccated Liver supplements and eat organic mushrooms or organic food rich in zinc.
8.Add fat to your diet
In diets, we miss all the wrong fats. It is a mistake; he should eat some, especially floods and polyunsaturated vegetable sources such as olive oil, nuts, and avocados. What is not so good for testosterone, are animal sources. But fats are essential to building muscle, unlike sugars, grains and starches that interfere with weight and testosterone. Omega 6 are interesting, especially arachidonic acid, involved in the process by which the cholesterol is converted into testosterone. This process is very complex and from sugars to be converted through several chemical and metabolic testosterone stages.
A good example of healthy fats are omega 3, omega 6 and 9.
Taking BCAA post-training positively influences testosterone levels. BCAAs are naturally found in whey protein and most complex of amino acids. They are also found in dairy products. This is leucine which is most effective for testosterone. It should not be taken but only associated with other BCAA (isoleucine and valine) in a specific ratio.