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Index
Increase testosterone: why?
Why testosterone increases muscle mass (or preserves it).
Short but intense answer.
In reality, one testosterone deficiency it causes symptoms that, taken together, can make your life, how to say… disappointing.
I low testosterone symptoms they are indeed
- Generic weakness, constant fatigue, lethargy
- Mood changes - including decreased motivation
- Decrease in libido and erectile function (impotence)
- Worsening of body composition and decrease in lean mass
- Osteopenia and osteoporosis
- Decreased facial, axillary and pubic hair
- Insomnia
Having low testosterone is one of the great syndromes of the contemporary age.
I don't want to say that it was better when it was worse.
But it is so.
In any case, it is natural to ask how to increase testosterone. Or rather, if you can do it.
Can testosterone increase?
Yes and no. Let's say you can increase testosterone if you have it low.
If your levels are medium to high - i.e. within the physiological range for your age - you can't do much to increase it.
Since you're asking, i physiological levels of testosterone in humans these are:
- 14-15 years: 33-585ng / dL
- 16-17 years: 185-885ng / dL
- 18-39 years: 300-1080ng / dL
- 40-59 years: 300-890ng / dL
- more than 60 years: 250-720ng / dL
Can you increase testosterone to put on muscle?
No.
Or: it's not so easy.
A healthy human being produces from 35 to 50 mg of testosterone per week. For increase lean mass through the effect of testosterone (however, of a few grams) it would take at least 100 mg per week. To achieve noticeable and noticeable effects, testosterone enanthate doses of 400-600 mg should be taken.
With the side effect of unpack the metabolism of estradiol, and put on a considerable otherwise.
How to increase testosterone
Those who have low testosterone can, supplementing and above all taking care of your diet, have undoubted hormonal (and psychological) advantages. On a physical level, the changes would be few, but one testosterone in the right physiological range it's good.
With power
What does it mean? That if you are overweight, it is useless to invest in supplements.
Rather, aim at fix your relationship with the table, and points to one BF of the 10-15%.
Similarly, a normocaloric diet allows to keep testosterone values constant in humans.
Low calorie (not only the extreme pre-competition of bodybuilders) but also a high and uncontrolled high calorie lead to safe reductions in testosterone.
Are there foods that directly stimulate testosterone production?
No.
But we can "limit the damage":
- do not take too many phyto-estrogens
- drink less alcohol
- eat enough fat
- do not deprive yourself of carbohydrates too long
- take zinc
(Right for: Foods rich in zinc include chicken breast, lamb, liver, seafood, eggs, dairy products, brewer's yeast, and chocolate. If you're vegetarian, zinc is found in oats, beans, dried fruit and seeds, lentils).
Supplements and supplements
Of most of the commercial testosterone supplements we can't say well.
These are completely useless substances for 90%, whose presence in supplements is not justified by studies or research.
Again: supplements, such as ZMA (a zinc and magnesium supplement) help increase testosterone production... but only if you start from a deficient condition.
Again: adjust your diet, and check that your daily zinc requirement is respected.
Which supplements can make sense?
Acid-D-aspartic acid: it works, but only in subjects with gonadal problems.
Ashwagandha: Indian ginseng promises slight increases in testosterone levels ... but because it is a supplement that reduces anxiety and stress.
Tongkat ali, or Malaysian viagra. It appears to have a value in increasing testosterone naturally. It acts on multiple metabolic levels, and it is perhaps this synergy that makes it a (fairly) effective natural aid.
icarin: a traditional Chinese supplement that works on its own the same chemical principles as viagra and cialis. The effects seem to be there (especially from the libido side) but scientific studies are still incomplete here.
drugs
Yes, there are drug therapies for increasing testosterone levels.
Yes, they have different side effects.
Given the purpose of this article, I will not talk about it: and for TRT (testosterone replacement therapy) the right interlocutor is your doctor.
Other ways to increase testosterone naturally
Sexual excitement: There is a study that shows how watching a porn video before physical activity increases squat performance. Sexual arousal contributes to increased testosterone levels (it doesn't take a scientist to figure this out!), But don't think this is enough to add a couple of inches to your biceps!