Testosterone: How to become a Super Athlete Naturally!

Testosterone: How to become a Super Athlete Naturally!
Testosterone is the main masculine and anabolic (growth) hormone found in humans. It is responsible for vital for health, longevity, strength, fitness, vitality, virility and libido. It also increases muscle size, red blood cells and bone density. Both erection strength and frequency are regulated by testosterone.
Males produce about ten times more testosterone than females (Women do produce testosterone) Both men and women require testosterone for proper sexual and physical development. In men, testosterone is produced primarily in the testes (about 95% of the total amount) and in women, it is produced in the ovaries – as is estrogen. Both male and female produce some testosterone from the adrenal glands.
In men, testosterone peaks during early adulthood and starts to decline at a rate of about 1% per year after the age of 30.
Testosterone’s Primary Enemy: Cortisol
Cortisol is a vital hormone that has, over the centuries, kept us alive by providing us with a “fight or flight” response to dangerous situations such hunting for food; and preventing us from becoming prey to stronger, faster predators. It is our primary stress hormone. Today, however, cortisol levels can be elevated over an extended period of time – such as choosing to stay in a stressful career, or ‘burning the candle at both ends’, not getting enough sleep, (and even over-training). And when this happens, testosterone and all its benefits becomes blunted. Apart from suppressing testosterone, excessive levels of cortisol can produce insulin resistance, resulting in weight gain around the belly, muscle loss and metabolic syndrome.
In essence, cortisol is catabolic – it breaks down lean muscle tissue and packs on fat, whilst testosterone is anabolic, and that is, it promotes strength and lean muscle gains. Low serum concentrations of testosterone have also been linked to higher mortality rates and it is crucial for the maintenance of strong healthy bones as you age.
How do you ensure that your body is making enough?
So, we all know the importance of testosterone…especially if you want to build a strong, fit healthy body, maintain an active lifestyle. But how do we ensure that our bodies are making enough?
Well, firstly, there are no natural remedies/pills/potions out there that can make a significant long-term difference to testosterone. The body cannot be fooled that easily and will always down-regulate any effects to restore its own homeostasis. Secondly, taking testosterone drugs can have very negative consequences.
But the good news is, you can influence your natural testosterone through training, diet and lifestyle. A lifestyle that embraces healthy eating, challenging and variable workouts, plus sufficient R&R: These are all key to keeping your natural testosterone coursing through your veins.
TRAINING:

• Lift Heavy Things.
  For those gym-loathers, this does not mean having to go pump iron. Rather, it is anything that recruits and significantly challenges the entire body in one movement: Lifting logs, carrying large rocks, swinging your body around on a set of rings/pull-up bar, “burpees” or lifting Kettlebells, squats etc! These are all effective at stimulating a hormonal cascade. In fact, traditional gym training (if not done intensity) can be inefficient at doing that. Lifting heavy things is a potent stimulant of testosterone production, so be sure to include heavy lifts twice or three times a week (in addition to your cardio training).

If you want to take things a bit further, you can play around with the ratio of work to rest. A recent study showed that a rest of 90 or 120 seconds between maximal compound exercises using 85% of 1RM (one rep max) that is, multi-joint, full body – such as squat, jump squat or bench press, boosted testosterone levels significantly afterwards.
NOTE: Warm-up properly, be sensible with your progression! Unfortunately, an injury is for life… Don’t accumulate them.

• Sprint!
  Bust your guts! Give your body a reason enough to change: Intensity is key: Get your heart rate as close to max as possible without coughing up an organ! In a recent study, men were given a short six-second bout of sprinting and over 6 months, their total serum testosterone levels increased. Levels remained elevated during recovery. Interestingly, testosterone was also correlated with lactate levels in the blood.

Note: Overtraining…A testosterone-killer..

Avoid overtraining especially you’re doing extended hours of cardiovascular work, Studies have shown that testosterone is lowered in the endurance-trained male. Balance your cardio training with a bit heavy lifting.

• Play sport

There’s nothing like playing soccer, rugby, squash, hockey – any alpha-male challenges to boost natural testosterone. That’s why we love soccer so much!
DIET:

• Eat Healthy Fat
  Research suggests that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. A study has shown that a low fat diet decreases the production of testosterone. Interestingly, another study showed that both monounsaturated fats and saturated fats were the strongest in increasing testosterone levels – accounting for 62% and 59% respectively. (Polyunsaturated fats basically did nothing to help).

Choose good fats – foods high in monounsaturated fats, like avocadoes, raw nuts (walnuts and almonds), sunflower, flaxseed and pumpkin seeds; olives and olive oil. Eat fatty fish (such as salmon) Saturated fats –  red meat and dairy products – such as butter, cream are also good sources as is extra-virgin coconut oil.

• • Eat Quality Proteins:
    Choose lean (unprocessed), red meat – such as steak, game, as well as the usual, recommended whey, eggs and white meats – such as poultry, turkey and fish. Red meat is good due to its higher levels of saturated fat and zinc, a mineral associated with higher testosterone levels. Salmon in particular is especially good for men: Other than being an excellent source of Vitamin A and zinc, as well as protein, fish oil is said to keep SHBG (sex hormone binding globulin) levels lower. Salmon might be your number one testosterone food source followed closely by oysters which are naturally rich in zinc.

• Eat enough… but don’t get fat or too skinny
  

The amount of kilojoules that you consume each day should be enough to maintain your bodyweight. Low-kilojoule diets can result in decreased testosterone production.
The catch is that you also don’t want to overeat and carry excess bodyfat, as this usually also leads to lower testosterone levels: As your bodyfat increases, so does your estrogen.

• Eat plenty of good quality starches and vegetables.

Eat a higher ratio of carbs-to-protein – this assists with higher testosterone levels. Aim for at least 3-4 grams of carbs per kilogram of bodyweight. Have a moderate to high GI carbohydrate and protein shake immediately after training as this will help reduce cortisol levels and assist with muscle repair and growth.
Consider eating more cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, cabbage, watercress, turnips, collard greens, radishes and kale, all of which have compounds called indoles that help lower certain estrogens. This in turn can help reduce estrogen’s inhibitory effects on testosterone production.

• Sugar: The testosterone terminator!

Researchers found that 75 grams of pure glucose – and the resultant spike in blood sugar – was enough to drop testosterone levels by as much as 25% for 2 hours in a random grouping of healthy men. Cut sugar-containing foods and drinks – including coffee, tea, soft drinks, a chocolate bar or muffins etc.
LIFESTYLE:

• Avoid Excessive Cortisol – Since cortisol reduces testosterone and stress promotes cortisol, then eliminating stress from your lifestyle is vital for maintaining healthy levels of natural testosterone. Reduce your exposure to unnecessary stress-causing activities.
• Sleep: Make sure you get a good night’s sleep, every night. Sleep curtailment has been shown to lead to reduced levels of circulating testosterone in healthy men.
• Get Some Sun ( Don’t get sunburnt) – or take a Vitamin D Supplement. Vitamin D is a vital nutrient produced in the body after exposure to sunlight. It can also be obtained by eating oily fish or from taking supplements. Vitamin D has a positive affect on testosterone in men. Studies have revealed that an hour of sunshine can boost a man’s testosterone by as much as 69%.
• Alcohol: The Ads that Fib! In the past, cigarette adverts glamourised smoking: The jet-setters led us to believe that smoking made us sophisticated and sexy. We now know of course, how ridiculous that notion was, and yet we’re suckers today for the same marketing fibs about beer: We watch with admiration, the athletic and trendy beer-drinkers… The truth is, alcohol – especially beer made from hops, is highly estrogenic, quietly reducing your testosterone (and making you fat).
• Get Adequate Zinc Intake: A nutritional zinc deficiency can contribute to lower levels of testosterone in men, but note that taking extra zinc doesn’t necessarily increase your testosterone above normal levels – so you can ignore all that marketing hype. It’s combination of all the above.
• Use it or lose it! (Romance keeps you young)

Testosterone is a hormone vital for health, longevity, strength, fitness, vitality and libido. A lifestyle that embraces healthy eating, challenging and variable workouts, plus sufficient R&R: These are all key to keeping your natural testosterone coursing through your veins. Living life with zest and magnificent energy is the result!