Testosterone the key to your health

                                                                                     

Low Testosterone affects all- Health, Mood, and Sex. Testosterone is the male sex hormone, it is also produced in females in little amount. It does play a large role in male sexuality and reproduction, impacting such factors as sexual and reproductive function, muscle mass, and hair growth, but also has some less flashy but equally important, roles like maintaining bone density, levels of red blood cells and a sense of well-being. So it is very important hormone for your sex drive, energy level, enthusiasm, to avoid obesity, diabetes, bone strength, muscular strength and overall health. Testosterone deficiency is connected to insulin resistance, obesity, and diabetes. Each of these problems increases cardiovascular risk. Men with diabetes and low testosterone also have higher rates of atherosclerosis, or hardening of the arteries. A certain amount of testosterone may be necessary for healthy arteries because it’s converted into estrogen, which protects arteries from damage
If youre experiencing any of the following symptoms, especially if you are overweight and have type 2 diabetes, you may have low testosterone
• Sexual problems. Low testosterone can cause you to have a low sex drive and trouble maintaining an erection. According to the American Diabetes Association (ADA), about 70 percent of men with low testosterone levels report erectile dysfunction and 63 percent report diminished sex drive.
• Energy problems. You may feel tired and find yourself falling asleep early in the evening.
• Strength problems. You may notice a decrease in your muscle mass, endurance, or performance at work or in sports.
• Emotional problems. Ask yourself if you feel abnormally sad or have lost interest in life.
If you recognize these symptoms, ask your doctor to check your testosterone level with a simple blood test.
How to boost your Testosterone level naturally?
1. Lose Weight
2. High-Intensity Exercise like Peak Fitness (Especially Combined with Intermittent Fasting)
Heres a summary of what a typical high-intensity Peak Fitness routine might look like:
• Warm up for three minutes
• Exercise as hard and fast as you can for 30 seconds. You should feel like you couldnt possibly go on another few seconds
• Recover at a slow to moderate pace for 90 seconds
• Repeat the high intensity exercise and recovery 7 more times
As you can see, the entire workout is only 20 minutes.
3. Consume Plenty of Zinc
Its estimated that up to 45 percent of adults over the age of 60 may have lower than recommended zinc intakes; even when dietary supplements were added in. It can be difficult to obtain enough dietary zinc, largely because of conventional farming methods that rely heavily on chemical fertilizers and pesticides. These chemicals deplete the soil of nutrients ... nutrients like zinc that must be absorbed by plants in order to be passed on to you.
If you decide to use a zinc supplement, stick to a dosage of less than 40 mg a day, as this is the recommended adult upper limit. Taking too much zinc can interfere with your bodys 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 is also known to boost testosterone levels, provided you are doing so intensely enough
5. Optimize Your Vitamin D Levels
Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, Vitamin D deficiency is currently at epidemic proportions largely because people do not spend enough time in the sun to facilitate this important process of vitamin D production.
A few years back, the recommended level was between 40 to 60 nanograms per milliliter (ng/ml), but more recently the optimal vitamin D level has been raised to 50-70 ng/ml.
6. Reduce Stress
When you’re under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actuallyblocks the effects of testosterone,
7. Limit or Eliminate Sugar from Your Diet
Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone.7
8. Eat Healthy Fats
By healthy, this means not only mon- and polyunsaturated fats, like that found in avocadoes and nuts, but also saturated, as these are essential for building testosterone. Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels.
9. Boost Your Intake of Branch Chain Amino Acids (BCAA) from Foods Like Whey Proteinyoull find the highest concentrations of BCAAs like leucine in dairy products – especially quality cheeses and whey protein.