Learn how to properly increase free testosterone levels to maximize your gains in mass and strength. Testosterone has anabolic and androgenic properties. Although this hormone is considered to be male, it is also found in the body of women, while its concentration is 40 times less. Let's find out what role the hormone plays in the body of women and men, and also learn how to regulate testosterone.
Testosterone production in the male body
The body uses cholesterol to create testosterone. Most of the hormone, about 95 percent, is synthesized by Leyding cells located in the testicles. The rest of the testosterone is produced by the adrenal cortex. It should be recognized that the process of synthesis of the male hormone is very complex. If you want to know how to regulate testosterone, then you need to have a basic understanding of the synthesis process itself.
A special part of the brain called the pituitary gland controls the concentration of testosterone in the body. As soon as the testosterone level drops to a minimum, the pituitary gland begins to synthesize hormones of the gonadotropic group, which activate the cells responsible for the production of the male hormone.
However, before that, the brain determines the physical and emotional state of the man. If he is upset or physically tired, then the production of the hormone may be suspended or slowed down.
The effect of testosterone on the male body
Testosterone has a lot of functions and this fact speaks of its importance. For example, the hormone helps to increase bone density, regulates the distribution of adipose tissue, increases physical strength and activates the growth of muscle tissue, affects emotions and sex life. Since it is a sex hormone, it primarily affects the development of primary and secondary sexual characteristics.
If we talk about primary sexual characteristics, then under the influence of testosterone, the formation of reproductive organs occurs. And also the secretion of semen is stimulated. Testosterone also regulates sex drive. If you know how to regulate testosterone, then you will not have problems with potency.
Let's talk about secondary sex characteristics, which primarily include an "X" -shaped figure, as well as strong muscles. It is the latter that is of fundamental importance for athletes. Thanks to testosterone in muscle tissues, the processes of production of protein compounds are accelerated, which is the main factor in gaining mass.
It is to increase the concentration of the male hormone that steroids are used in sports. Speaking about secondary male characteristics, it should be said about the presence of hair on the body and face. Actually, it is not testosterone itself that has a greater effect on hair growth processes, but its most powerful androgenic form - dihydrotestosterone. However, it is testosterone that can be converted to this substance.
Testosterone is no less important for a man's emotional state. In many ways, it is this hormone that creates a good mood. As well as personal qualities. The male hormone also works as an antidepressant. We have already talked about the effect of testosterone on memory and attention.
What threatens a man with low testosterone levels?
The maximum concentration of the male hormone is observed in boys during adolescence. This is quite understandable, because it is at this time that the formation of the organism takes place. With age, the rate of testosterone production begins to decline, and this process is especially active after 30 years.
However, testosterone concentration can also be reduced due to reasons other than aging. It is in this case that a significant deterioration in the health of a man is observed. You can judge the drop in the level of the male hormone by several signs:
- Male health weakens, and problems begin in sexual life.
- Muscle mass is lost, and bones lose their former strength.
- The number of adipose tissues increases, which can lead to obesity.
- Decreased physical parameters.
- Sleep disorders, etc.
It should be said that excessive testosterone content also negatively affects the body. It is for this reason that it is necessary to know how to regulate testosterone in order to maintain concentration at the required level.
How to regulate testosterone - methods
Most often, problems in men arise due to the low concentration of testosterone. Therefore, today we will talk about ways to help you learn how to regulate testosterone.
- Zinc. This mineral is extremely important for men, as it is involved in the production of the hormone. In addition, it slows down the aromatization process, during which the male hormone is converted into estrogens. Also, scientists have proven that thanks to zinc, you can improve your athletic performance. Today, professional athletes are required to use appropriate supplements. The mineral is also important for the synthesis of high-quality semen, thereby preventing the development of infertility. If you have a zinc deficiency in your body, then the concentration of the male hormone will be low. This micronutrient is found in many foods. The best sources of the mineral are seafood, especially oysters. Taking about 40 milligrams of zinc throughout the day, you will be able to maintain the required concentration of the male hormone, and you can not be afraid of an overdose.
- Healthy fats. We have already noted that testosterone is made from cholesterol. Thus, you need to consume fat if you want to know how to regulate testosterone. However, not all fatty acids can be beneficial for the body, as you probably already know about. In the course of scientific experiments, it has been proven that the concentration of the male hormone does not decrease with the consumption of sufficient amounts of omega-3. These substances (omega-3 is a group of fatty acids) are found in fatty fish, nuts, vegetable and flaxseed oil. Many dietary nutrition programs involve limiting the intake of this nutrient. If you want to know how to regulate testosterone, then you need to eat fat. Oftentimes, low levels of the male hormone in vegetarianism are caused by inadequate meat intake. This product is a source of cholesterol from which testosterone is produced. Include lean red meat in your diet.
- Lose excess weight. The high content of subcutaneous fat negatively affects the production of the male hormone. This is due to the fact that adipose tissues contain the aromatase enzyme, under the influence of which testosterone is converted into female sex hormones. Thus, if you are overweight, then the concentration of estrogen will be high. Estradiol (the strongest female hormone) is a testosterone antagonist. The higher the level of this substance, the lower the testosterone concentration will be. Many people today use various rigid dietary programs to fight adipose cells. We do not recommend doing this, since the benefits of their use are small. To lose weight, you only need to reduce the calorie intake and give up unhealthy foods. To speed up the reduction of fat cells, start exercising.
- Reduce the concentration of estrogen. We have already established that estrogens can lower the level of the male hormone. In this regard, if you want to know how to regulate testosterone, it is necessary to lower the level of female hormones. To do this, you must have raw cruciferous vegetables in your diet. These include cabbage, radish, rutabaga, watercress, etc. All of them contain a special substance - diindolylmethane, which reduces the level of estrogen. Eating only two servings of these vegetables raw throughout the day. The concentration of female hormones will be reduced by 2 times. You also need to consume a sufficient amount of plant fiber found in most fruits and vegetables.
- Get enough sleep. Scientists have proven that quality sleep can normalize the endocrine system. In addition, it is worth remembering that the body can fully recover only during sleep. Every day you need to sleep at least 8 hours.
- Stress. Try to avoid various stressful situations. During stress, the body begins to actively produce the hormone cortisol, but testosterone secretion slows down. It is quite obvious that stress cannot be completely eliminated in modern life, but try at least not to worry about trifles.
- Consume ascorbic acid. Actually, this recommendation applies to vitamin C obtained from any source. You can safely consume up to 1.5 grams of this vitamin and not be afraid of an overdose. This substance slows down the production of cortisol and also inhibits the aromatization process.
- Sport. Physical activity greatly contributes to an increase in the rate of synthesis of the male hormone. The evidence for the benefits of exercise for the human body is overwhelming. At the same time, we note that the conversation is now about moderate loads. Professional sports often bring exactly the opposite results.
- Eat less alcohol and grapefruit. If everything is clear with alcohol and without explanation, because it is a powerful toxin that negatively affects the work of all body systems, then a few words should be said about grapefruits. Although it is a very healthy fruit, it is also a powerful catalyst for the aromatization process. That is why you should not get carried away with these fruits.
For more information on how to increase testosterone levels naturally, see this video:
