Testosterone is the main male sex hormone, but females also have small amounts of it.
It is a steroid hormone, produced in men’s testicles and women’s ovaries.
Testosterone is the hormone responsible for the development of manly features in men. It is responsible for masculine traits such as increased muscle, bone mass, deep voice, and facial hair. More importantly, it plays a key role in the reproductive capacity of men.
As important as the hormone is, many men are plagued with testosterone deficiency concerns. Low testosterone happens when the levels of the hormone are below normal, as measured by a blood test. When someone has low testosterone levels, he mainly experiences decreased sexual desire and performance. It is also possible that he will experience chronic fatigue and a variety of health problems.
Ways to boost testosterone naturally:-
1: NEUROMUSCULAR TRAINING
What is neuromuscular training? It’s an intense process that conditions both mind and body. The programs used here use a variety of exercises that train the conscious mind while building up the body. This type of training is known to induce testosterone very well.
Neuromuscular training is designed to get a response from your endocrine system.
With neuromuscular training, the important thing is to train movements, and not just muscles. Mastering these movements will lead to fewer injuries in other activities while expending a lot of energy and building muscle.
Here are some recommended movements to incorporate into your training plan:
Deadlifts – Cable Pull-through, Dumbbell, Rack Pull, Single Leg, etc.
Squats – Bodyweight, Single Leg, Goblet, Front, etc.
Press – Push-ups, etc.
Step/Lunge – Reverse Lunge, Step Up, Split-Squat, Lateral Step-Up, Forward Lunge, etc.
Pull – Proper chin-ups, inverted body rows, etc.
Carry/Locomotion – Farmer Walks, Waiter Walks, and Suitcase Carries, etc.
Stabilize – Side Plank, Front Plank, Bird-Dog, Dead Bug, Glute Bridge, etc.
Anti-Rotation – also known as Proper Rotation. Pallof Press, Lifts, Chops, etc.
2: GET SOME SUN
Vitamin D is a must when you want to boost your Testosterone levels. Get around half an hour of good sunlight as often as you can. If you make sure your vitamin D levels are high, it can lead to up to 20% more testosterone in your system. You can get this from an early morning jog. Take note that you need to put on sunscreen to avoid the damaging effects of being exposed to too much UV radiation.
If you do not find time to spend under the sun, then you can consider consuming vitamin D supplements. You might have to get a recommendation for this from your doctor, and it’s only appropriate if your vitamin D levels are low.
3: NUTRITION
Consume adequate amounts of carbohydrates :
For around 2 grams of carbs for every pound of your body weight. Research has shown that maintaining a carbohydrates-to-protein ratio of 2:1 is an ideal way to boost your testosterone levels.
You might have been told to avoid refined carbohydrates, but for this purpose you can be more lenient. The reason for this is because most diets that are significantly higher in fiber have been shown to lower testosterone. This isn’t a free pass to be a glutton for snack food! But know that you can eat white rice and similar food if you want.
Protein:
By now you must be really used to hearing or reading about the miracles of protein. It’s crucial to remember that you have to get enough of it, but not too much or too little. There has been research showing that prioritizing protein over carbohydrates could lower testosterone levels.
It's good to follow the standard measurement of consuming one gram of protein for every pound of your body weight. It’s vital to get a lot of your protein from animal sources and not just from vegetables.
Focus On Healthy Fat:
Fat may be the last macronutrient you want to concern yourself about, but it’s definitely not the least. Around 30% of your total daily calories should ideally consist of healthy fat.
Polyunsaturated fats that can be found in fatty fish like salmon and in vegetable oils are okay, but don’t consume too much. Focus on saturated fats found in egg yolks and red meat, and monounsaturated fats like those found in olive oil, nuts, avocados, and olives.
Veggies Mean Victory:
Cruciferous vegetables contain phytochemicals that lower bad estrogen in your body. Featuring them in your diet can lessen estrogen’s negative impact on Testosterone levels.
Some notable examples include cauliflower, kale, broccoli, kohlrabi, Brussels sprouts, daikon, cabbage, radishes, arugula, rutabaga, watercress, collard greens, bok choy, and turnip greens.
4: SUPPLEMENTS
A Caution on Supplements-
Admitting synthetic testosterone into your body is very dangerous. The negative side effects are well-known and well-documented. Though people focus on the outside effects like violence and angry outbursts, one of the worse things that could happen is that your body will eventually shut down its own testosterone production.
There are natural products and supplements available that consist of a variety of minerals, vitamins, and other ingredients that stimulate your body’s testosterone production. Using these natural Testosterone boosters will elevate your blood concentration levels by improving how your body produces Testosterone.
List of some natural testosterone boosting supplements :-
- ASHWAGANDHA (Withania somnifera)
- GOKSHURA (tribulus terrestris)
- GINSENG
- PINUS PINASTER
Nowadays many men (and women) are constantly sleep deprived, and this contributes a lot to declining testosterone levels. It’s during your sleep that your body produces the most testosterone. It’s that same increased level of testosterone that causes you to wake up with ‘morning wood’. The strength and consistency of your morning wood is also a way to see if you might have low Testosterone levels.
Sleep also regulates the stress hormone cortisol. This hormone has been known to affect Testosterone levels negatively.
A study has found that men who slept less than 5 hours every night for one week had their testosterone levels drop by around 10-15%. So it is extremely important to sleep for at least 8 hours a night and try to gradually increase it to 9 or 10. That will definitely allow you to see a positive increase in your Testosterone levels.
A person must also make some lifestyle changes in order to boost their testosterone level up. Ex-
- Take regular cold showers and limit your alcohol consumption to one drink a week.
- Take less stress and try to practice yoga and meditation for inner peace.
Comments
Post a Comment