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9 effective ways to raise testosterone levels naturally
Testosterone is a hormone that is produced primarily by the testicles, is often associated with the epitome "manhood" (although women also have testosterone).
In fact, it plays an important role in sexual and reproductive lives men, impacting such factors as sexual and reproductive function muscle mass and hair growth, as well as such less visible but no less important aspects like maintaining bone density, levels of red blood cells and wellbeing.
Starting around the age of 30, the testosterone level in men starts to decline over the years has steadily falling.
The production of testosterone in men adversely affects a broad range of chemicals, including prescription drugs such as statins. At the same time, estrogen levels typically increased due to the widespread impact it imitates substances contained pollutants in food, water and the environment.
How to fill?If you are a male and experiencing these symptoms:
and you think you going to blame for low testosterone, it can be checked. As the level of testosterone fluctuates during the day, to see the real picture, you'll probably need something bigger than a blood test.
If the testosterone level is really low, though there are a number of synthetic and bioidentical testosterone products, as well as DHEA — prohormone precursor of androgen, found in abundance in the human body — this means that it is the largest raw material that the body uses to produce other vital hormones, including testosterone in men and estrogen in women.
I recommend to use only bioidentical hormones, and only under the supervision of a doctor of holistic medicine, who will monitor the hormone levels to make sure of the need to receive more.
But before you choose this route, find out about the many other strategies that can help you to increase testosterone level in a natural way. They are suitable for almost everyone, because they have the only beneficial "side effects".
9 ways to increase testosterone levels naturally
1. To lose weight
If you are overweight, lose those extra kilograms can increase testosterone levels, according to a study presented at the meeting of the society of endocrinology in 2012. Let's start with the fact that men who are overweight are more prone to lower levels of testosterone, so this is an important move to increase the production of testosterone in the body, so when you need to.
If you are serious to lose weight, it is necessary to strictly limit the amount of processed sugar in the diet, as more data suggests that excess sugar and in particular fructose is the main factor of the obesity epidemic. Therefore, eliminate sweet carbonated water from the diet is important as the limitation of fructose, which is present in processed food, fruit juice, excess fruits and so-called "healthy" sweeteners, such as agave syrup.
In addition to the exclusion or serious restriction of fructose, it is crucial to eliminate from the diet all grains and milk (even raw). Milk has a sugar called lactose, which has been shown to increase insulin resistance, so if you want to lose weight, it is wise to give up milk.
Refined carbohydratessuch as Breakfast cereals, muffins, waffles, bagels, pretzels and most other processed foods also quickly break down to sugar, increasing insulin levels and causing insulin resistance, and this is a fundamental factor in the number one almost all known chronic diseases, including weight gain.
When you will eliminate these sources of problems of their dishes, you will need to replace them with healthy alternatives, such as vegetables, and healthy fats (including natural saturated fats!). The body prefers to carbohydrates rich in micronutrients with vegetables and not grains and sugar, as vegetables and fruits slows down the conversion to simple sugars, such as glucose, and reduce insulin levels.
When you eliminate from the diet of grain and sugar, you will need to radically increase the amount of vegetables you eat and try to regularly eat proteins and healthy fats.
2. Performance of exercises of high intensity
It is proven that testosterone levels increase and intermittent fasting and short intense exercise.
Short intense exercise have a beneficial effect on the growth levels and prevent its decline. Unlike aerobics or prolonged moderate intensity exercise that are proven to have a negative or a negative effect on testosterone levels.
Intermittent fasting boosts testosterone by increasing the expression of satiety hormones including insulin, leptin, adiponectin, glukagonovy peptide-1 (GLP-1), cholecystokinin (SSK) and melanocortin known for its ability to enhance the beneficial effects of testosterone, increase libido and prevent age-related decline in testosterone levels.
After a workout, eat something with whey protein — it will further increase the effect of saturation/increase the level of testosterone (the hormone of hunger affect testosterone and libido the opposite way).
Here is a brief description of a typical complex high-intensity Peak fitness:
As you can see, the entire workout takes just 20 minutes. This really is a wonderful thing. And of those 20 minutes 75 percent of time is spent on warm-up, recovery or hitch. In fact, intensive work is 4 minutes.
3. To consume more zinc
The mineral zinc is very important for the production of testosterone, but Supplement it in the diet for six weeks showed a significant improvement in testosterone among men with low levels.
Similarly, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplements increase it — and even protects men from a decrease in testosterone caused by physical strain.
The best source of zinc in the diet; along with the rich protein foods such as meat and fish, other good nutritional sources of zinc are milk, raw cheese beans and yogurt or kefir made from raw milk.
If you are a vegetarian, or a meat-eater, you may be difficult to obtain food of sufficient amounts of zinc, mainly due to traditional methods of agriculture which rely heavily on the use of chemical fertilizers and pesticides. These chemicals Deplete the nutrient reserves in the soil, such as zinc, which must be absorbed by plants, then transfer them to you.
In many cases you do even more destroy nutrients in foods during their preparation. Cooking of most foods (especially excess, which many of us sin) dramatically decreases the level of nutrients such as zinc.
If you decide to take zinc supplements, follow the doses not exceeding 40 mg per day, because it's the recommended upper limit of normal for adults. Too much zinc can compromise the body's ability to absorb other minerals, especially copper, and may cause nausea as a side effect.
4. Strength training
In addition to peak fitness, strength training — also known way to boost testosterone, provided that you are doing really intense. Performing strength exercises for increasing the level of testosterone, it is better to increase weight and reduce reps, then focus on exercises that work a large number of muscles, such as traction or wall squats.
Slowing the pace, you follow training in "turbo mode". Slowing down the traffic, you essentially turn them into high-intensity. Super slow movement allows the muscles at the microscopic level to access the maximum number of cross bridges between the protein fibers that produce movement in the muscles.
5. Optimizing vitamin D levels
Vitamin D is a steroid hormone necessary for a healthy development of the nucleus of sperm cells, it helps maintain semen quality and sperm count. Vitamin D also increases the level of testosterone that can increase libido.
Therefore, the first step to obtaining all of the useful properties of vitamin D is to find out its levels in the body by analyzing the level of 25(OH)D, also called 25-hydroxyvitamin D.
A few years ago the recommended level was between 40 to 60 nanograms per milliliter (ng/ml), but lately the optimal vitamin D level is 50-70 ng/ml.
The BEST way to ensure that vitamin D levels were within the recommended range of sun exposure; substitute sunlight as much as possible the surface of the skin until it turns pink slightly, it is desirable to do in the afternoon — usually this is enough to ensure the production of vitamin D in the right quantity. If you stay in the sun does not work, you can use a safe tanning (only with electronic rather than magnetic ballasts to avoid unnecessary exposure to electromagnetic fields).
In a pinch, you can take a Supplement with vitamin D3 oral, but research shows that an adult you need to take 8000 IU of vitamin D per day in order to raise the level above 40 ng/ml, which is the absolute minimum for disease prevention.
6. Reducing stress
When you experience a lot of stress, the body releases the stress hormone cortisol in large numbers. This hormone actually blocks the effects of testosterone, presumably because, from a biological point of view, the behavior associated with testosterone (copulation, competition, aggression) reduces the chances of survival in an emergency situation (so dominant, thanks to cortisol, is the reaction of "fight or flight").
In the modern world chronic stress and its associated increase in cortisol levels can indicate long-term blocking action of testosterone, and this is exactly what you are seeking to avoid.
My favorite way to manage stress is EFT (emotional freedom technique), which is similar to acupuncture, only without needles. This is a convenient and free way to quickly and painlessly unload emotional baggage, in addition, it is so simple that they can master even the children.
Other common and successful methods of stress reduction include, for example, prayer, meditation, laughter and yoga.
7. The limitation or exclusion of the use of sugar
After you eat sugar the level of testosterone decreases is probably because sugar increases insulin levels which is another factor leading to low testosterone levels.
Remember that you must limit the intake of foods containing added sugars and fructose, and grains.
If you are struggling with sugar addiction and you find it difficult to cope with cravings, I highly recommend trying energy psychology technique called turbo tapping, which has helped many "soda fans" to get rid of your sweet habits.
8. Eating healthy fats
Useful is not only mono - and polyunsaturated fats such as in avocados and nuts, but also saturated, because they are very important for increasing testosterone levels. Studies show that a diet with less than 40 percent of energy as fat (and that mainly from animal origin, i.e. saturated) leads to a decrease in testosterone level.
My personal diet consists of 60-70 percent healthy fat and other experts agree that the ideal diet includes from 50 to 70% fat.
It is important to understand that the body needs saturated fats of animal and vegetable origin (e.g. meat, dairy products, certain oils, and tropical plants like coconut) for optimal operation, and, if you ignore this important group of products, giving preference to sugar, grains and other carbohydrates, it is almost guaranteed to suffer your weight and health.
Examples of healthy fats:
Olives and olive oil Coconuts and coconut oil butter made from organic milk pastured cows, Raw nuts such as almonds or pecans Organic the yolks of bird eggs free-range, pastured animal Meat, Avocado, Palm Nut oil, organic butter, produced without heating
9. The increase in the consumption of branched chain amino acids (BCAA)
Studies show that BCAAs increase testosterone levels, especially if they are taken along with exercises in resistance. Although there are BCAAs in Supplement form, the highest concentrations, such as leucine, found in dairy products, especially high-quality cheese whey protein.
Even when you get leucine from a natural food, it is often wasted or used as a building block instead of anabolic substances. Therefore, in order to create the necessary anabolic environment, you need to increase leucine consumption beyond the normal level.
Keep in mind that applications of leucine in a free form amino acid can be highly counterproductive, as when free form amino acids are introduced artificially, they quickly get into the bloodstream, by disrupting the function of insulin and thus glycaemic control in the body. Therefore, the ideal form of leucine from foods, it will be useful to muscles, and has no side effects.published
© Dr. Joseph Mercola
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: //russian.mercola.com/sites/articles/archive/2017/04/19/%D0%BF%D0%BE%D0%B2%D1%8B%D1%81%D0%B8%D1%82%D1%8C-%D1%83%D1%80%D0%BE%D0%B2%D0%B5%D0%BD%D1%8C-%D1%82%D0%B5%D1%81%D1%82%D0%BE%D1%81%D1%82%D0%B5%D1%80%D0%BE%D0%BD%D0%B0.aspx
In fact, it plays an important role in sexual and reproductive lives men, impacting such factors as sexual and reproductive function muscle mass and hair growth, as well as such less visible but no less important aspects like maintaining bone density, levels of red blood cells and wellbeing.
Starting around the age of 30, the testosterone level in men starts to decline over the years has steadily falling.
The production of testosterone in men adversely affects a broad range of chemicals, including prescription drugs such as statins. At the same time, estrogen levels typically increased due to the widespread impact it imitates substances contained pollutants in food, water and the environment.
How to fill?If you are a male and experiencing these symptoms:
- reducing sexual desire,
- erectile dysfunction,
- depressive mood,
- difficulties with concentration and memory
and you think you going to blame for low testosterone, it can be checked. As the level of testosterone fluctuates during the day, to see the real picture, you'll probably need something bigger than a blood test.
If the testosterone level is really low, though there are a number of synthetic and bioidentical testosterone products, as well as DHEA — prohormone precursor of androgen, found in abundance in the human body — this means that it is the largest raw material that the body uses to produce other vital hormones, including testosterone in men and estrogen in women.
I recommend to use only bioidentical hormones, and only under the supervision of a doctor of holistic medicine, who will monitor the hormone levels to make sure of the need to receive more.
But before you choose this route, find out about the many other strategies that can help you to increase testosterone level in a natural way. They are suitable for almost everyone, because they have the only beneficial "side effects".
9 ways to increase testosterone levels naturally
1. To lose weight
If you are overweight, lose those extra kilograms can increase testosterone levels, according to a study presented at the meeting of the society of endocrinology in 2012. Let's start with the fact that men who are overweight are more prone to lower levels of testosterone, so this is an important move to increase the production of testosterone in the body, so when you need to.
If you are serious to lose weight, it is necessary to strictly limit the amount of processed sugar in the diet, as more data suggests that excess sugar and in particular fructose is the main factor of the obesity epidemic. Therefore, eliminate sweet carbonated water from the diet is important as the limitation of fructose, which is present in processed food, fruit juice, excess fruits and so-called "healthy" sweeteners, such as agave syrup.
In addition to the exclusion or serious restriction of fructose, it is crucial to eliminate from the diet all grains and milk (even raw). Milk has a sugar called lactose, which has been shown to increase insulin resistance, so if you want to lose weight, it is wise to give up milk.
Refined carbohydratessuch as Breakfast cereals, muffins, waffles, bagels, pretzels and most other processed foods also quickly break down to sugar, increasing insulin levels and causing insulin resistance, and this is a fundamental factor in the number one almost all known chronic diseases, including weight gain.
When you will eliminate these sources of problems of their dishes, you will need to replace them with healthy alternatives, such as vegetables, and healthy fats (including natural saturated fats!). The body prefers to carbohydrates rich in micronutrients with vegetables and not grains and sugar, as vegetables and fruits slows down the conversion to simple sugars, such as glucose, and reduce insulin levels.
When you eliminate from the diet of grain and sugar, you will need to radically increase the amount of vegetables you eat and try to regularly eat proteins and healthy fats.
2. Performance of exercises of high intensity
It is proven that testosterone levels increase and intermittent fasting and short intense exercise.
Short intense exercise have a beneficial effect on the growth levels and prevent its decline. Unlike aerobics or prolonged moderate intensity exercise that are proven to have a negative or a negative effect on testosterone levels.
Intermittent fasting boosts testosterone by increasing the expression of satiety hormones including insulin, leptin, adiponectin, glukagonovy peptide-1 (GLP-1), cholecystokinin (SSK) and melanocortin known for its ability to enhance the beneficial effects of testosterone, increase libido and prevent age-related decline in testosterone levels.
After a workout, eat something with whey protein — it will further increase the effect of saturation/increase the level of testosterone (the hormone of hunger affect testosterone and libido the opposite way).
Here is a brief description of a typical complex high-intensity Peak fitness:
- Warm up for three minutes.
- Exercise – as hard and fast as you can for 30 seconds. You should feel that you can't continue anymore.
- Recovery at a slow or moderate pace for 90 seconds.
- Repeat the high intensity exercise and recovery 7 more times.
As you can see, the entire workout takes just 20 minutes. This really is a wonderful thing. And of those 20 minutes 75 percent of time is spent on warm-up, recovery or hitch. In fact, intensive work is 4 minutes.
3. To consume more zinc
The mineral zinc is very important for the production of testosterone, but Supplement it in the diet for six weeks showed a significant improvement in testosterone among men with low levels.
Similarly, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplements increase it — and even protects men from a decrease in testosterone caused by physical strain.
The best source of zinc in the diet; along with the rich protein foods such as meat and fish, other good nutritional sources of zinc are milk, raw cheese beans and yogurt or kefir made from raw milk.
If you are a vegetarian, or a meat-eater, you may be difficult to obtain food of sufficient amounts of zinc, mainly due to traditional methods of agriculture which rely heavily on the use of chemical fertilizers and pesticides. These chemicals Deplete the nutrient reserves in the soil, such as zinc, which must be absorbed by plants, then transfer them to you.
In many cases you do even more destroy nutrients in foods during their preparation. Cooking of most foods (especially excess, which many of us sin) dramatically decreases the level of nutrients such as zinc.
If you decide to take zinc supplements, follow the doses not exceeding 40 mg per day, because it's the recommended upper limit of normal for adults. Too much zinc can compromise the body's ability to absorb other minerals, especially copper, and may cause nausea as a side effect.
4. Strength training
In addition to peak fitness, strength training — also known way to boost testosterone, provided that you are doing really intense. Performing strength exercises for increasing the level of testosterone, it is better to increase weight and reduce reps, then focus on exercises that work a large number of muscles, such as traction or wall squats.
Slowing the pace, you follow training in "turbo mode". Slowing down the traffic, you essentially turn them into high-intensity. Super slow movement allows the muscles at the microscopic level to access the maximum number of cross bridges between the protein fibers that produce movement in the muscles.
5. Optimizing vitamin D levels
Vitamin D is a steroid hormone necessary for a healthy development of the nucleus of sperm cells, it helps maintain semen quality and sperm count. Vitamin D also increases the level of testosterone that can increase libido.
Therefore, the first step to obtaining all of the useful properties of vitamin D is to find out its levels in the body by analyzing the level of 25(OH)D, also called 25-hydroxyvitamin D.
A few years ago the recommended level was between 40 to 60 nanograms per milliliter (ng/ml), but lately the optimal vitamin D level is 50-70 ng/ml.
The BEST way to ensure that vitamin D levels were within the recommended range of sun exposure; substitute sunlight as much as possible the surface of the skin until it turns pink slightly, it is desirable to do in the afternoon — usually this is enough to ensure the production of vitamin D in the right quantity. If you stay in the sun does not work, you can use a safe tanning (only with electronic rather than magnetic ballasts to avoid unnecessary exposure to electromagnetic fields).
In a pinch, you can take a Supplement with vitamin D3 oral, but research shows that an adult you need to take 8000 IU of vitamin D per day in order to raise the level above 40 ng/ml, which is the absolute minimum for disease prevention.
6. Reducing stress
When you experience a lot of stress, the body releases the stress hormone cortisol in large numbers. This hormone actually blocks the effects of testosterone, presumably because, from a biological point of view, the behavior associated with testosterone (copulation, competition, aggression) reduces the chances of survival in an emergency situation (so dominant, thanks to cortisol, is the reaction of "fight or flight").
In the modern world chronic stress and its associated increase in cortisol levels can indicate long-term blocking action of testosterone, and this is exactly what you are seeking to avoid.
My favorite way to manage stress is EFT (emotional freedom technique), which is similar to acupuncture, only without needles. This is a convenient and free way to quickly and painlessly unload emotional baggage, in addition, it is so simple that they can master even the children.
Other common and successful methods of stress reduction include, for example, prayer, meditation, laughter and yoga.
7. The limitation or exclusion of the use of sugar
After you eat sugar the level of testosterone decreases is probably because sugar increases insulin levels which is another factor leading to low testosterone levels.
Remember that you must limit the intake of foods containing added sugars and fructose, and grains.
If you are struggling with sugar addiction and you find it difficult to cope with cravings, I highly recommend trying energy psychology technique called turbo tapping, which has helped many "soda fans" to get rid of your sweet habits.
8. Eating healthy fats
Useful is not only mono - and polyunsaturated fats such as in avocados and nuts, but also saturated, because they are very important for increasing testosterone levels. Studies show that a diet with less than 40 percent of energy as fat (and that mainly from animal origin, i.e. saturated) leads to a decrease in testosterone level.
My personal diet consists of 60-70 percent healthy fat and other experts agree that the ideal diet includes from 50 to 70% fat.
It is important to understand that the body needs saturated fats of animal and vegetable origin (e.g. meat, dairy products, certain oils, and tropical plants like coconut) for optimal operation, and, if you ignore this important group of products, giving preference to sugar, grains and other carbohydrates, it is almost guaranteed to suffer your weight and health.
Examples of healthy fats:
Olives and olive oil Coconuts and coconut oil butter made from organic milk pastured cows, Raw nuts such as almonds or pecans Organic the yolks of bird eggs free-range, pastured animal Meat, Avocado, Palm Nut oil, organic butter, produced without heating
9. The increase in the consumption of branched chain amino acids (BCAA)
Studies show that BCAAs increase testosterone levels, especially if they are taken along with exercises in resistance. Although there are BCAAs in Supplement form, the highest concentrations, such as leucine, found in dairy products, especially high-quality cheese whey protein.
Even when you get leucine from a natural food, it is often wasted or used as a building block instead of anabolic substances. Therefore, in order to create the necessary anabolic environment, you need to increase leucine consumption beyond the normal level.
Keep in mind that applications of leucine in a free form amino acid can be highly counterproductive, as when free form amino acids are introduced artificially, they quickly get into the bloodstream, by disrupting the function of insulin and thus glycaemic control in the body. Therefore, the ideal form of leucine from foods, it will be useful to muscles, and has no side effects.published
© Dr. Joseph Mercola
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: //russian.mercola.com/sites/articles/archive/2017/04/19/%D0%BF%D0%BE%D0%B2%D1%8B%D1%81%D0%B8%D1%82%D1%8C-%D1%83%D1%80%D0%BE%D0%B2%D0%B5%D0%BD%D1%8C-%D1%82%D0%B5%D1%81%D1%82%D0%BE%D1%81%D1%82%D0%B5%D1%80%D0%BE%D0%BD%D0%B0.aspx
