Testosterone is a hormone that fulfills many functions in the body such as the creation of growth hormone and in turn, in the gain of muscle mass.
Testosterone is a hormone that fulfills many functions in the body, even beyond those we come to believe. Although not widely known to everyone, testosterone plays a fundamental role in both the body of the man and that of the woman.
Unfortunately, today, keeping the levels of this hormone in optimal condition can be somewhat complicated. In fact, more Mass M1x and more men with testosterone deficits are registered, and even in women, where these measures must be intimate, they also have an impact when not even 300 micrograms (which accumulate in the ovaries) become covered every day.
There are several symptoms that are a clear indication that a person suffers from low testosterone levels . Some of the most notable are:
- Chronic fatigue
- Decreased sexual libido
- Downsides in mood and well-being in general
Usually, low levels of testosterone in the body are produced by leading a deplorable lifestyle where lack of exercise and other aspects deteriorate overall health. The most frequent causes are:
- Chronic stress
- Weight gain in the form of fat
- Vitamin and mineral deficit, including vitamin D
- Use of drugs such as statins, which are very common in people suffering from high cholesterol
Low frequency of exercise
If you are a man who exercises with weights, then this article may interest you a lot, as it has been shown in different studies that testosterone has a high impact on the creation of growth hormone and in turn, on the gain of muscle mass . Do not worry if your testosterone levels are low, as already mentioned at the beginning of the article, it is currently common to find many cases of this problem. The good? It has a solution and it is enough to only modify some eating and physical habits to start regulating testosterone in the body and begin to notice the great benefits that this hormone brings to the body such as:
- Better pain tolerance
- Increase in red blood cell levels
- Easy to fall asleep and improve its quality
- Increase in bone density
- Increases in energy levels
- Improve muscle mass gains
It is estimated that only in the United States between 40 and 45% of men suffer from low testosterone levels.
About hormonal treatments
Due to the alarming figures that this represents, it is currently more common to meet people who undergo hormonal treatments to improve their health, especially to recover sexual libido, maintain stable mood and gain greater mental stimulation.
Unfortunately, these treatments represent two major disadvantages for the majority of the population: the first consists of the high costs that prevent anyone from taking the treatment, and the second, which derives from the decrease in HDL (good cholesterol) in the blood, which significantly increases the risks of suffering from cardiovascular diseases. This last point is special is what makes hormonal treatments very undesirable.
Factors that help increase testosterone naturally
On the other hand, we have different options with which we can give a great boost to our body to balance our testosterone levels naturally and without an apparent risk at first sight.
A study conducted in Switzerland by the Department of Internal Medicine II, showed that those who had undergone an intermittent fasting plan showed an increase in their testosterone levels by up to 180%.
In the same way, another study conducted by The University of Virginia Medical School found an increase in growth hormone levels by up to 2000% after not having ingested any type of calories for 24 hours. This hormone is directly related to testosterone, which again emphasizes the importance of intermittent fasting for the production of the latter hormone.
As explained in a previous article, intermittent fasting consists of adapting the times of food consumption to a schedule of every eight or twelve hours a day, being able to make only two daily meals in which all the calories necessary to consume the organism, according to the objective to follow.
HIIT and weightlifting
Mind you, here is a big difference between going for a walk for only one hour or taking 40 minutes or less to do a good weight session or an explosive HIIT routine.
Over the years different studies have been carried out that have shown that weightlifting is excellent for boosting testosterone levels in the body. One of them is the study conducted by The Ball State University in which it was found that strength training, at least three times a week and giving a focus to large muscle groups such as the quadriceps, pectorals, back or shoulders It helps remarkably to improve hormone levels. This undoubtedly represents a double benefit, because while health is improved since testosterone reaches sufficient levels for the body to begin to function better, it also promotes the growth of muscle mass, combating cardiovascular diseases related to obesity.
Another study published by the University of Nebraska Medical Center also found that the same results can be obtained by raising lighter amounts to increase testosterone levels in the body.
On the other hand, there is HIIT, that is, high intensity interval training, which provides great benefits for the body, such as elevated testosterone levels. Practically, the HIIT consists of performing a cardiovascular exercise in such an intense way, so that the heart rate could be accelerated by up to 80 or 90%, for between 20 and 60 seconds, depending on the capacity of the person performing it. After this time, a break of twice the time or less should be carried out to recover the air and start again with the exercise.
The advantage of HIIT is that although it is an exercise that demands a lot of physical effort and resistance, it is an excellent fat burner due to the COPD effect it causes and that can extend for up to 36 hours, significantly improving metabolism, among other benefits.
Although it may seem strange, but liver detoxification is crucial to maintain adequate testosterone levels. This is because when the liver does not work properly, an enzyme that promotes the creation of 17beta-hydroxyl from the testosterone group is stopped.
A study published by The Journal of Gastroenterology and Hepatology points out that Testosterone production is seen affects up to 90% in men suffering from cirrhosis at advanced levels.
In 2011, a study was published in the Hormone and Metabolic Research where it was shown that vitamin D supplementation can increase testosterone levels by up to 30% in men who are overweight. The shock of this study was such because in particular it is the consumption of vitamin D3 that produces better results and has been related as one of the most effective nutrients for the prevention and treatment of cancer.
The recommended way to balance Vitamin D levels is to be directly exposed to sunlight for 20 or 30 minutes a day, or else, if you have a fairly sensitive skin, then you can always resort to supplementation, trying to take some 5,000 IUs of it, in case the levels are well below recommended. Ideally, ingest this amount twice a day over three months to begin to notice the results and thus be able to have adequate testosterone levels. Remember that even in spite of trying the methods already described or the following, they won’t help much if you have a Vitamin D deficit.
The current lifestyle in which time and good food simply cannot coexist for many, has become a problem of greater dimensions, not only because of the harmful effects it may have when the first signs of Obesity, but because it also directly affects the production of testosterone.
A study published by The Journal of Steroid Biochemistry found that the effects of a diet full of saturated fats in healthy men can affect both testosterone and androstenedione levels.
It is important to mention that despite the “Satanization” that has been given to saturated fats in recent times, it is mainly due to a misunderstanding of the results, and that is that it is essential for the body, since it has a fundamental role in the creation of vital cells. The problem with saturated fat is not its consumption itself, but rather abuse it and therefore cause health problems. Some foods rich in saturated fats and that we can include in the diet without any problems are yogurt, dairy products, coconut oil, etc.
On the other hand, there are the fats that we generally describe as healthy, such as Omega 3 and monounsaturated fats that can be found in fish such as salmon, chia seeds, olive oil, avocados and nuts such as almonds and walnuts Including these foods in the diet not only ensures stabilize or increase testosterone levels in the body, they also significantly improve the cardiovascular system by eliminating bad cholesterol from the blood.
Low stress levels
The lifestyle we live in today is full of complications and obstacles that generate large amounts of stress. When these situations become constant, the body begins to release cortisol, the known stress hormone.
Many studies have shown that when cortisol reaches high levels, testosterone responds so that it also begins to rise as a safety method, however, the time comes when this defense mechanism simply ceases to be effective, so Testosterone even happens to be much less compared to when the first stress situations occurred.
Simply put, stress can be good sometimes, but as always said, everything in excess is bad.
Low sugar consumption
It is not that consuming sugar is directly related to low testosterone levels, but rather, abusing its consumption over long periods of time. A study by The American Diabetes Association (ADA) found that the development of Type-II diabetes can significantly reduce Testosterone levels.
Once diabetes develops, the patient Mass M1x Reviews no longer suffers the effects of insulin resistance, but also begins to feel various hormonal changes that can affect overall health and well-being. For that reason, it is extremely important to reduce foods rich in processed sugars that do nothing but damage the body and provide negative calories.
The ADA recommends a constant check on testosterone levels in patients suffering from diabetes.
A study published in the Current Opinion of Endocrinology, Diabetes and Obesity newspaper, showed that having a quality sleep and in sufficient time is one of the best ways to increase testosterone production naturally.
This is because the heart rate undergoes a kind of reset during the deepest sleep, releasing hormones such as cortisol. As explained above, this hormone at adequate levels helps the production of testosterone and with all the other benefits that entails.
Low levels of coorpoal fat
This last point is more than anything a secondary reaction of two other points that have already been mentioned a few lines ago.
We know that both adequate rest and low sugar consumption lead to a healthy body. When you do not sleep properly, fat burning is interrupted and appetite and anxiety are significantly increased due to cortisol production. All this not only helps to suffer from overweight and obesity, but also reduces testosterone levels in the body.
In more simplified words we could say that the high percentages of body fat are related to the low production of testosterone in the body.