Hormones are naturally occurring substances in our body that regulate the activities of cells and organs. As such, these “messenger molecules” play a vital role in main bodily processes such as digestion and reproduction. Now, the testosterone is produced in men’s testicles, and in smaller quantities, in women’s ovaries. It is the most important androgen hormone in the organism, and of course, males have a far higher level of it than females.
A source of man’s power
More importantly, testosterone has a profound impact on our physical and mental condition. It influences bone density and muscle strength, which means that it aids gaining muscle mass and shedding body fat. The level of testosterone also affects our mood and energy throughout the day. The positive change spills over to areas like sex life – due to the direct effects on sperm production, and sex drive. But, before proclaiming that testosterone is the elixir of youth, we should focus on the hard evidence.
So, note that there are free testosterones and regular testosterones. The former are available for use, while the latter are bound to proteins. A simple blood test is a surefire way of figuring out your testosterone level. Most commonly, it is expressed in nanograms per deciliter of blood, or ng/dl. The normal range of testosterone is considered to be between 270 and 1070 total, and about 679 ng/dl. As for the free testosterone, an average man has 9 to 30 ng/dl, with an average of 2 to 3% of total testosterone.
Raising the bar
So, it is a small wonder that many people try to figure out efferent ways of taking testosterone to the next level. We have seen a rapid proliferation of testosterone replacement therapies, and the use of supplements like steroids is on the rise. The whole bunch of training programs and diets promise to optimize the hormone levels, and use testosterone as a driving force behind accelerated muscle growth. However, the truth is that fluctuations in the normal range do not have a significant effect on the buildup of muscles.
So, the anabolic spikes in the level of testosterone that are induced by an exercise will not help you become remarkably stronger or bigger. Still, if you avoid tons of cardio, and stick to resistance training, you will set the stage for testosterone production to flourish. Compound exercises like squats, deadlift and bench press are unparalleled in terms of provoking a hormonal response. This implies that we can actually boost testosterone naturally, in a perfectly safe manner.
Essential nutrients
Apart from the workout, the things that make a difference in this department are diet and supplementation. Some may be surprised by the fact that dietary fats are essential for this process, as they take part in hormone production, cell maintenance, and physiological patterns. All of these become compromised if the fat intake is too low. Therefore, it is recommended to set it between 20% and 30% of daily calorie consumption. Beyond fats, one must monitor the intake of carbohydrates and proteins.
Namely, a high-carb diet pushes the insulin levels up, which decreases cortisol levels. And since testosterone and cortisol have an inverse relationship, this means there are fewer brakes on the testosterone production. On the other hand, a low-carb diet puts you at a risk of losing strength and impeding the protein synthesis. This is to say that a healthy person who exercises regularly should take advantage of high-carb and high-protein diet. If there are any nutrient gaps to fill, you can turn to dietary supplements.
Alas, the diet alone is not enough to make a positive change, and to achieve a true energy balance. Doing away with bad habits is one of those things that are much easier said than done. It is not about life-changing decisions, but the resolve to commit on a daily basis. So, get some fitness clothes and ready to break a sweat over and over again. It is the synergy of various lifestyle choices that has a transformative power to improve the quality of your life and make you filled with vigor. Read more about supplements at monicashealthmag.com
Let the manly force be with you
A high testosterone level is a dream come true for many men. It determines our body composition and psyche, calling the shots behind the bodily façade. Physical activity and nutrition go a long way in improving the hormonal picture, and once that happens, you are able to reap opulent benefits. Whether you want to prove your prowess in bed or in the gym, the testosterone reservoirs will be your tools for achieving greatness.
Mathews McGarry is passionate about many forms of strength training, and has spent years lifting, dragging and flipping all manner of heavy objects. After graduating from the Faculty of Health Sciences, he started writing about his experiences, and sharing tips for a better life. He is an all-around fitness adviser and his words are strong as an Australian Bull.