Coping
With and Overcoming Low-T
Testosterone
is the primary hormone associated with manhood. Although Testosterone
is responsible for the changes which differentiate men from women
after puberty, both sexes actually need and produce the vital
hormone.
Men
produce much higher levels of Testosterone from the Testes and the
Adrenal Glands, whereas women produce much lower amounts from the
Ovaries and Adrenal Glands. Even though Testosterone plays a much
larger role in male health, it is also significant for women as well.
Even though women produce much less Testosterone than men, they are
far more sensitive to the hormone.
For men,
Testosterone is incredibly important for the proper function of
numerous systems throughout the body. Everyone knows and understands
some of these effects. Everyone knows Testosterone contributes to
increased muscle mass. They also know that Testosterone Stimulates
the growth of male beard and body hair, and that it controls male
sexual desire and functional ability.
There are
many functions of Testosterone which few people fully recognize,
however. Testosterone is intimately responsible for bone health, for
example. Testosterone also regulates healthy red blood cell
production and contributes to overall psychological health.
Nutrients
that Can Increase Natural Testosterone Production
There are
two essential nutrients that have been shown to be incredibly
beneficial to natural Testosterone Production, Zinc and Vitamin D.
Zinc
and Testosterone
Zinc is an
important nutrient needed to ensure healthy and natural Testosterone
secretion. A recent government assessment revealed that almost half
of adults over the age of sixty have a zinc deficiency directly
caused by a lack of zinc in the diet.
Studies
have shown that Zinc Supplementation is highly effective at
increasing natural Testosterone Production. After only 6 weeks of
supplementation, men can experience positive results. Research also
shows that purposefully removing zinc from the diet directly leads to
a decrease in Testosterone Secretion. There are a lot of great Zinc
sources, including:
Yogurt
Beans
Raw
Cheese
Raw
Milk
Oysters
Roast
Beef
Lamb
Crab
Pumpkin
Seeds
Watermelon
Seeds
If you are
using a Zinc Supplement, take a supplement which provides no more
than forty milligrams of zinc per day. Forty milligrams seems
maximally optimal, but if you take more, you run the risk of
encouraging other mineral deficiencies, such as copper deficiency.
Vitamin
D and Testosterone Production
Vitamin D
Deficiency is becoming increasingly common in the United States.
Although Vitamin D Deficiency affects both sexes, it appears to more
severely affect male health.
Vitamin D
is a steroid hormone which is derived from cholesterol. It is
important for the maintenance of male fertility, because it helps the
nuclei of a sperm cell form. Without appropriate levels of Vitamin D,
both sperm count and quality suffer.
Vitamin D
is also intricately tied to Testosterone Production. There are simple
tests that your doctor can perform which can reveal your Vitamin-D
levels. For a healthy adult, it is important to get between fifty to
seventy nanograms per milliliter of Vitamin D each day. The following
are some of the best ways to get your daily recommendation of Vitamin
D:
The
Correlation Between Low-T and Obesity
Perhaps
the strongest indicator of Testosterone Health is weight. A study
presented at the 2012 meeting of the Endocrine Society describes many
of the intricacies regarding the connection between weight and
T-Levels. Men that are overweight are far more likely to experience
Low-T, and losing weight directly leads to an increase in
Testosterone Production.
This is
because Adipose fat cells have the capability to convert Testosterone
into Estrogen, preventing men from experiencing healthy levels of
Testosterone and increasing the risk of a number of different medical
issues related to cardiovascular health.
Below are
some recommendations which can help you to lose weight and restore
healthy Testosterone Production:
Reduce
Your Consumption of Processed Sugar to Lose Weight and Increase
Testosterone
One of the
main reasons why obesity is at epidemic levels in America is because
of the consumption of empty calories directly from sugar. Sugary
drinks and desserts pad on the pounds quickly, and removing these
from your diet is an effective way to start carving your path to a
healthier weight.
Although
it is important to limit sugar consumption, try not to rely heavily
on common artificial sweeteners such as Splenda and Nutrasweet,
because these alternatives can have negative consequences as well.
One choice
for people that don't want to forgo sweeteners completely is Stevia.
This sweetener is produced from natural sources and thus far has
shown no negative consequences, while containing zero calories. It
can't be used for high-temperature cooking, but it is perfect for
drinks and the flavoring of foods that are never cooked above about
280 Degrees.
Try to
limit your sugar consumption to natural sources such as fruit so that
you can get some nutrients in addition to your sugar. Try not to eat
more than twenty five grams of sugar per day, and if you are
sensitive to sugar, reduce your consumption to below fifteen grams
each day.
Reduce
Consumption of Processed Carbohydrates to Lose Weight and Increase
Testosterone
Processed
grains and other carbohydrates are just as bad, if not worse than
sugar, and you should severely limit your consumption of simple
carbs. Choose breads that are made from whole grain. Also avoid
over-processed pastas for whole grain pastas as well. Choose brown
rice over white rice, because white rice has been stripped of its
essential nutrients and primarily provides you with empty calories
and an insulin spike.
Choose
Vegetarian Sources of Carbohydrates and Consume Healthier Forms of
Fat
Generally,
the carbohydrates that you consume from vegetables are better for you
than those you get from grains, and infinitely better than those you
get from simple sugars. It is important to eat polyunsaturated and
monounsaturated fats that can be found in many nuts and vegetables,
while limiting consumption of saturated fats. Do not eliminate
saturated fats from your diet completely, however, because the body
needs a certain level for healthy function, and the complete
elimination of saturated fat can actually hinder Testosterone
Release. Trans-fats are bad under any circumstances.
Healthy Fat Sources Include:
Uncooked
Nut Oils
Palm
Oil
Grass-fed
Animals
Avocados
Pasture-Raised
Eggs
Raw
nuts, like Pecans and Almonds
Organic
Milk and Butter
Coconut
and Coconut Products
Olives
and Olive Products
Organic
Dairy can Increase Testosterone Production
Whey
protein, Quality Cheeses, and Organic Dairy can increase your
production of proteins known as Branch Chain Amino Acids. Studies
have shown that the increased consumption of products containing this
form of amino acid can increase natural Testosterone Release while
also increasing the effectiveness of anaerobic exercise.
There are
many supplemental sources of BCAA, but natural sources are great too.
It appears that the BCAA Leucine, is the most effective at
stimulating Testosterone, and it is primarily found in the dairy
products listed above.
Boost
Testosterone with Exercise
Although
all forms of exercise have a beneficial impact on Testosterone
Levels, the most effective way to increase Testosterone with Physical
Activity is through anaerobic exercise such as sprinting or
weight-lifting. This form of muscle-exertion directly stimulates
Testosterone Production.
Generally,
exercising the largest muscles such as the quadriceps or core seems
to induce the highest level of benefit, although alternating
exercises daily will produce the best overall benefits, because your
muscles need rest from this form of exertion.
Although
cardiovascular exercise is important for its own special reasons, the
ideal exercise routine will also include the following aspects in
order to maximize the release of Testosterone (as well as Human
Growth Hormone):
Strength
Training - In order to boost Testosterone, it is important to
lower the number of reps you lift while steadily increasing the
amount that you lift over time. The most effective exercises are
those that stimulate the greatest number of muscle groups
simultaneously, such as dead lifts and squats.
Interval
Training - In this form of exercise, your goal is to complete
all of your lifting goals in a span of twenty to thirty minutes.
There are
also advanced methods related to these forms of weight lifting which
focus on completing reps very slowly in order to maximize strength
training even further.
Alleviate
Stress to Increase Testosterone
Excess
Stress is the Enemy of Masculinity as well as Cardiovascular Health.
Stress is directly caused by the release of hormones such as
cortisol, which are responsible for the oft-mentioned fight or
flight mechanism. Although Cortisol is a necessary hormone, the
majority of us in America produce far more than is healthy, and
increased Cortisol Levels sap our bodies of the Testosterone that we
need to stay healthy and full of vitality.
This
Testosterone Deficiency changes the way we live, reducing our overall
health, while also inhibiting our sense of individuality,
masculinity, and self. Although a little stress is unavoidable, many
of us suffer from a condition known as chronic stress, as a result of
a mixture of our bio-chemistry, diet, and environmental
circumstances.
Because of
this, it is important to engage in a healthy diet, reduce outside
stressors, and engage in activities which physiologically reduce
stress.
There are
a number of mechanisms which you can use to resolve stress in your
life. These tools include yoga, meditation, quiet contemplation,
laughter, and breathing exercises. In addition to increasing
Testosterone, these techniques can also encourage greater emotional
health as well, allowing you to adopting a happier outlook and
clearer mind.
Take
Conscientious Steps to Live a Longer and Healthier Life
Remember
that the body and the mind function as a unit, and the key to a long
and healthy life is to take the steps to optimize your health, while
engaging in the world in a thoughtful way in order to limit stress in
your life.
If you
want to keep your mind, body, and soul in optimal shape, make sure
you are living your life right in all aspects. It's a lot easier than
it sounds, and you'll never want to look back!
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