★How to Increase Testosterone Levels Naturally ►Boost Testosterone ► Health & Fitness Tips ★ Slide

May 1, 2023For details visit my site : FitnessByARC.blogspot.in

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INSIDE THIS SLIDE• What is Testosterone• Function of Testosterone• What is the normal testosterone level?• Cause of Low testosterone• Problems of High Testosterone,• Symptoms of low testosterone or Hypogonadism, &• How to boost low Testosterone level.

HOW TO BOOST TESTOSTERONE LEVEL NATURALLYA. R. Choudhury, M.Sc. in BiochemistryOnline gym trainer & Fitness Expert


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WHAT IS TESTOSTERONETestosterone is primary male sex hormone.It’s also produced in female but in small amount.Male's testicles & woman's ovaries produce testosterone.


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FUNCTION OF TESTOSTERONEIn males:During puberty, the following typically occurs :• The penis and testicles grow• Facial, pubic, and body hair

develop• The voice becomes deeper• Muscles and bones become

stronger

After puberty, testosterone helps regulate the following functions:• Production of red blood cells• Bone density• Muscle strength and mass• Facial and body hair• Sperm production• Sex driveIn women, testosterone helps maintain muscle and bone mass and affects sex drive.


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WHAT IS THE NORMAL TESTOSTERONE LEVEL?

• In general, the normal range in males is about 270 to 1070 ng/dL with an average level of 679 ng/dL.

• A normal male testosterone level peaks at about age 20, and then it slowly declines.

• In female 15 to 70 ng/dL


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CAUSE OF LOW TESTOSTERONEIn male• Autoimmune diseases• Chronic liver or kidney disease• Chronic obstructive lung disease• Genetic causes• Heart failure• HIV/AIDS• Injury to the testicles• Obesity• Prolactinoma (prolactin-secreting tumor) in the

pituitary gland• Testicular cancer or treatment for testicular cancer• Type 2 diabetes• Alcohol• Chemotherapy drugs used to treat cancer

In female:• A woman’s estrogen levels drop after she enters

menopause. This makes her androgen levels comparatively higher.

• Low Progesterone Levels: Testosterone is dependent on levels of progesterone.

• Oral Contraceptive : Oral contraceptive suppresses the production of sex hormones such as estrogen, progesterone and testosterone.

• Age : Age is a major cause of lower testosterone levels, but it is not directly linked to menopause. By menopause, the level of testosterone in women may have declined by as much as 50 percent

• Organ Failure : PCOS


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PROBLEMS OF HIGH TESTOSTERONE

In males Cause: Using of too much Anabolic

hormoneProblems:• decreased sex drive, • shrinking of the testes, • infertility and breast growth. • It can also cause behavioral

changes, like increased irritability.

In women:Problems:• increased acne, • body and facial hair, • increased muscle bulk, • voice deepening.


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SYMPTOMS OF LOW TESTOSTERONE OR HYPOGONADISM

In males:• reduced sexual desire, or low libido• fewer spontaneous erections• impotence (erectile dysfunction)• Infertility or low sperm count• changes in sleep patterns• emotional changes, such as low self-

confidence or lack of motivation• physical changes, like increased body

fat, reduced muscle bulk and strength, and decreased bone density

In women: Symptoms of High T - levelExcess androgens in a woman’s blood stream can cause obvious physical effects, including:• infertility• loss of scalp hair• acne• irregular or absent menses• growth of facial hairTestosterone deficiency, on the other hand, can cause fertility problems, weak bones, and loss of libido.

HOW TO BOOST LOW TESTOSTERONE LEVEL


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KEEP A HEALTHY WEIGHT

• Because, overweight or obese people secrete more Aromatase, an enzyme that works to convert testosterone to estrogen.


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EAT PROTEIN, FAT, AND CARBS• Eating enough protein can help maintain healthy levels and aid in fat loss,

which is also associated with your testosterone.• Eating enough & quality (complex) Carb intake also plays a role, with

research showing carbs can help optimize testosterone levels during resistance training.

• However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health.

• A diet based mainly on whole foods is best, with a healthy balance of fat, protein, and carbs. This can optimize both hormone levels and long-term health.


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INCREASE HEALTHY FATSThere are three categories of healthy fat. • Number one is healthy saturated fat.Avocados, Cheese, Dark Chocolate, Whole Eggs, Fatty Fish, Nuts, Chia Seeds, Olive Oil, Coconuts and Coconut Oil, Full-Fat Yogurt.• The another type of fat you need is healthy omega-3 fatty acids.Flaxseed Oil, Soybean Oil, Fish Oil, Chia Seeds, Walnuts & Walnut Oil, Oily Fish (Salmon, Mackerel), Seafood (Oysters), Soybeans (Roasted), Spinach (Cooked, Boiled)• Finally, monounsaturated fatsOils: olive, peanut, canola, sunflower and sesameNuts: almonds, peanuts, cashews, Brazil nutsOther Foods : avocados


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AVOID OUTSIDE SOURCES OF SUGAR

• Because, Once diabetes develops your body isn’t able to produce the right levels of testosterone as it should.

• If you need a “sweet hit”, try using Honey.


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TAKE VITAMIN AND MINERAL SUPPLEMENTS

• Zinc, Magnesium and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc.

• Vitamins A, C, and E can play a role in your sex hormone and testosterone levels.


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GET PLENTY OF RESTFUL, HIGH-QUALITY SLEEP

• Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T-levels

• Most people require around 7 hours of sleep every night, and it’s critical to take advantage of the 10 p.m. – 2 a.m. window


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REDUCE YOUR STRESS LEVELS• Because, stress produces the hormone cortisol and interrupts the

production of hormones such as testosterone• Lets, focus on creating a work/life balance• Start meditation, deep breathing, yoga, Exercise and anything you like.


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HEAVY WEIGHT TRAINING + INTERVAL TRAINING

• Combine weight training with HIIT workouts (high-intensity interval training).

• Go to the gym at least three days a week• Lift heavy weights 6–12 reps with larger muscle groups like your

quadriceps, hamstrings, back, shoulders and chest.• Combining this with interval training like burst training not only boost T-

level but also HGH level.


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GET SOME SUN OR TAKE A VITAMIN D SUPPLEMENT

• Keeping vitamin D levels high can produce up to 20% more testosterone. • Spend some time (15 to 30 minutes) with a good amount of your skin in

direct sunlight.• Consider talking to a medical professional about vitamin D supplements if

you work inside all day and cannot spend time in the sun.


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TAKE SOME OF THESE NATURAL TESTOSTERONE BOOSTERS

• Tribulus Terrestris, • Ashwagandha• Yohimbe• Ginger


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★How to Increase Testosterone Levels Naturally ►Boost Testosterone ► Health & Fitness Tips ★ Slide