How to increase testosterone (and what methods work)
n a surge of intellectual honesty, I tell you right away: in this article, you will not find the invitation "Click here!" typical of online articles on this topic.
However, you will find those to subscribe to the Crossman. its social channels, but it is for a just cause ... here is one:
Increase testosterone: why?
Because testosterone increases muscle mass (or preserves it).
Short but intense response.
In fact, a testosterone deficiency causes symptoms that, together, can make your life, how to say ... disappointing.
* Worsening of body composition and a decrease in lean mass
* Osteopenia and osteoporosis
* Decreased facial, axillary and pubic hair
* Insomnia
Having low testosterone is somewhat one of the great syndromes of the contemporary age.
I don't mean that it was better when it was worse.
But it is so.
In any case, it is natural to wonder how to increase testosterone. Or rather, if you can do it.
Can testosterone be increased?
Yes and no. Let's say you can increase testosterone if you have low testosterone.
If your levels are medium-high - i.e. within the physiological range for your age - there is not much you can do to increase it.
Since you're wondering, physiological testosterone levels in humans are these:
* 14-15 years: 33-585ng / dL
* 16-17 years: 185-885ng / dL
* 18-39 years: 300-1080ng / dL
* 40-59 years: 300-890ng / dL
* over 60 years: 250-720ng / dL
Can you increase testosterone to build muscle?
No.
That is: it is not so easy.
A healthy human being produces 35 to 50 mg of testosterone per week. To increase lean mass through the effect of testosterone (however, a few grams) it would take at least 100 mg per week. To achieve considerable and observable effects, testosterone enanthate doses of 400-600 mg should be taken.
With the side effect of busting the metabolism of estradiol, and putting on a sizable breast.
How to increase testosterone
Those who have low testosterone can, by supplementing and above all taking care of their diet, have undoubted hormonal (and psychological) advantages. Physically, the changes would be few, but a testosterone in the right physiological range is good.
With power
If you have a high body fat (> 15%), know that the fat you carry on you increases the aromatase enzyme, reduces male hormones and increases female ones.
What comprar esteroides online does it mean? That if you are overweight, it is useless to invest in supplements.
The symptoms of low testosterone are indeed
* Generic weakness, constant fatigue, lethargy
* Mood changes - including decreased motivation
*Decreased libido and erectile function (impotence)
* Rather, aim to fix your relationship with the board, and aim for a 10-15% BF.
In the same way, a normal calorie diet allows testosterone values to be kept constant in humans.
Low calorie (not only the extreme pre-race 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 phytoestrogens
* drink less alcohol
* eat enough fat
* do not deprive yourself of carbohydrates for too long
* take zinc
* (Just for: zinc-rich foods are chicken breast, lamb, liver, seafood, eggs, dairy products, brewer's yeast, and chocolate. If you are a vegetarian, zinc is found in oats, beans, dried fruit and seeds, lentils).
Supplements and supplements
Here the mess begins.
We can't say much about most commercial testosterone supplements.
These are 90% completely useless substances, the presence of which in supplements is not justified by studies or research.
Again: supplements, such as ZMA (a zinc and magnesium supplement) help to increase testosterone production ... but only if you start from a deficient condition.
Again: adjust your diet, and check that your daily zinc requirement is met.
Which supplements can make sense?
D-Aspartic Acid: works, but only in people 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.
Icarina: a traditional Chinese supplement that works according to the same chemical principles as Viagra and Cialis. The effects seem to be there (especially from the libido side) but scientific studies are still lacking here.
drugs
Yes, there are drug therapies for increasing testosterone levels.
Yes, they have several side effects.
Given the purpose of this article, I will not discuss it: and for TRT (testosterone replacement therapy) therapists, the right interlocutor is your doctor.
Other ways to increase testosterone naturally
Exercise: High-load training increases testosterone levels. But it does it in acute (that is, around training), and in lower percentages than any supplement/supplement.
Sexual arousal: There is a study showing how watching a porn video before exercise increases performance in the squat. Sexual arousal contributes
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