How to naturally enhance testosterones
The whole game of bodybuilding revolves around one single hormone, “Testosterone”. It is because of this hormone we see big, huge and well chiseled bodybuilders. Before we go any further deep into this topic let us first understand what testosterone is all about.
What is Testosterone?
Testosterone is a hormone found both in men and women but it is lesser in females comparatively from men. The levels of testosterones are high when a person is in his puberty however the level starts reducing after the age of 26.
Often associated with sex, this hormone plays a vital role in the production of sperm in men. Testosterone is responsible for, the production of red blood cells, stronger bones, muscle mass and also contributes to the fat burn and storage levels in an individual. In other words, testosterone is a hormone that puts the body into harmony, effecting overall health and mental status of a person.
What happens when the testosterone levels are low?
Low testosterones levels can bring a lot of trouble, it decreases sex drive, makes person feel energy deprived, accumulate fat, troubles psychological aspects, increases the catabolic hormone Cortisol, increases stress and depression, declines the self confidence, and also reduces bone density.
How to increase the levels of testosterones?
As already mentioned, after a certain age, levels of testosterones starts reducing but there are some measures one can take and maintain or even spike the levels of testosterones.
Weight training helps reducing the fat percentage and increases the muscle mass which in turn helps in regulating the testosterones to the higher side. Multiple joint exercises work the best as it involves too many different muscles and burns more fat. Long workouts are not good when the whole purpose is to add more testosterones.
Reduce the intake of sugar
Reducing sugar intake makes person insulin sensitive and this drops the levels of insulin also which helps a person produce more testosterones.
When a person doesn’t sleep enough, body cannot manage making enough good hormones and thus the levels of testosterones drop down. Quality sleep enables better production of testosterones.
When a person is depressed or stressed the normal production of testosterones is hurdled and the level can drop down to unrealistic point. It is good to join yoga and maintain peace, stay away from tension, depression and stress so body can make good amount of testosterones.
Eat good fats
Body needs good fats just like other two macro nutrients like protein and carbohydrates. When the fat intake is low things go wrong. Good fats are available in foods like almonds, walnuts, various seeds, fish oil, egg yolk, avocado, coconut, olives and such healthy oils.
Add BCAAs (Branched Chained Amino Acids)
BCAA does not spike the insulin but they keep the muscles in recovery mode which enables the anabolism and avoids the situations of catabolism in the body. Resulting into higher levels of testosterones and drops the catabolic or muscle eating hormones like Cortisol.
Optimize levels of vitamin D
It has been noticed that most people who have low testosterones also have low Vitamin D levels. Such people often find improved testosterones when they are supplemented with Vitamin D. Getting sun exposure is one good way to add vitamin D to your body, however there are weekly pills, sachet, and inject able vitamin D available.
Consume Zinc, lot of it.
Zinc is a mineral which can be found in many foods like oats, cheese, beans, yogurt etc. It helps in enhancing testosterones and also works as a muscle recovery agent which can increase the muscle mass and reduce fat simultaneously.
The concept of intermittent fasting is simple yet very powerful. When fasting lasts between 16 to 18 hours, growth hormones are released in the body and the testosterones automatically increases when the growth hormones are high. A person just has to select 2 – 3 days a week when he/she can fast for 16-18 hours straight without any food.
Broccoli has been known for its estrogen-suppressing qualities. Estrogen is a female hormone which is just opposite to testosterones. Adding Broccoli to all the meals along with other green vegetables like beans and Asparagus is always a good idea.
If someone can maintain high levels of testosterones, the quality of life improves a lot. One can remain healthy and happy and can achieve greater levels of success in his life just because testosterone decides how you feel, think and behave towards the world.