The secret of improving testosterone
1. Moderate exercise
The most effective way to increase testosterone concentration is to exercise more and exercise more limbs. Exercise can stimulate muscles and produce testosterone. Exercise can be divided into aerobic exercise and anaerobic exercise, both of which can increase testosterone concentration. However, one sport is not applicable, and that is running a marathon. The testosterone concentration of marathon runners is generally low, because it is a long-term high-intensity exercise, and excessive exercise consumes testosterone. It is not good to exercise too much or too hard, but moderate exercise is the best. People engaged in marathons or other very high-intensity sports, if they feel a strong sense of fatigue for a long time afterwards, it is recommended to measure the testosterone concentration.
Act with friends.
Advocating everyone to exercise more, it is certainly ok to exercise alone, but if you can engage in "team sports" such as baseball or football, the effect of increasing testosterone concentration will be even greater.
As soon as the testosterone concentration increases, it will naturally strengthen the centripetal force to the team. This is why people from sports clubs have a strong sense of belonging to their own teams or clubs, and they still often get together after graduation from school, or cheer for brothers and sisters.
Enterprises prefer to use people from sports associations, so it is not bad to screen out people with high testosterone concentration. This may be related to the "leadership" of people with high testosterone concentration. The "leadership" referred to here is not only giving orders to others, but also paying attention to the development of one's own organization while emphasizing self-assertion.
Hormone supply station
Playing catch-and-throw helps to improve depression.
In all sports, I especially recommend playing catch with children. Men who grew up in the Showa era like me, most of them worshipped baseball players since childhood, and they were playing catch and throw when they had nothing to do. Looking back on my childhood now, my memory is full of the positive vitality of sunshine teenagers. Throwing and catching the ball seems to be a very simple sport, but in fact, when throwing the ball, we must consider how to make the other side catch the ball easily, and when catching the ball, the body should be prepared for all kinds of catching the ball, which is accompanied by "spiritual interaction", and there is naturally communication between parents and children. Isn't it strange that playing catch and throw has such an advantage? In fact, playing catch with children has a considerable effect on improving depression.
relieve stress
Stress is the enemy of testosterone. We all know that we should live as far away from stress as possible, but in modern society, it is impossible to completely avoid stress. Work troubles, interpersonal entanglements or their own health problems, etc. Everyone lives under pressure more or less. If you can overcome the pressure and be brave in society, testosterone will be released continuously. Therefore, under the premise of "bravely facing pressure", it is pragmatic to guide yourself to relax as much as possible.
The so-called "relaxation" means "calming the sympathetic nerve and improving the parasympathetic nerve". Everyone has different ways to relax, and bathing and sleeping are effective methods for most people. Don't take a hasty bath, and then take a three-minute war bath for a job; Taking a leisurely bath in the bathtub to wash away the fatigue of the day is an important event to heal the body and mind. As for the essentials of sleep, I will explain them in detail later. Others, such as stretching, aromatherapy, shiatsu massage, yoga, meditation, meditation, listening to music, forest bath and so on. , are common ways to relax from yourself.
Immersing yourself in your hobbies, forgetting to eat and sleep, also has a great relaxing effect. To everyone's surprise, moving your limbs can also relax your body and mind. Generally speaking, exercise strengthens the sympathetic nerve, but after exercise, the parasympathetic nerve will become dominant. Walking, slow-motion stretching and light stretching are all recommended exercises.
4. Don't stay up late
The body always makes testosterone in the middle of the night, especially from/kloc-0 to 3 o'clock in the morning, which is especially critical, so it is very important to fall asleep at this time. At this time, if you stay up late, your body will not be able to produce enough testosterone.
Sleep time also has a lot to do with it. In 20 1 1 year, JAMA Internal Medicine, a journal of the American Medical Association, published the following research results of the University of Chicago: the organizers of the experiment asked 10 male subjects to sleep in their own homes for 8 hours every night in the first week; Then gather them in the laboratory, let them sleep 10 hours every night for the first three days, and sleep for 5 hours every night for the next eight days. During the experiment, the blood testosterone concentration of these ten men was measured, and it was found that the testosterone concentration decreased by 10% to 15% within 5 hours of sleep.
Testosterone would have gradually decreased at the annual concentration of 1%, so it can be seen that lack of sleep will make people 10 to 15 years old. The sleep time of modern people is generally shortened. In order to increase the concentration of testosterone, we should probably pay more attention to the necessity of sleep. Everyone needs different sleep time, and it is generally considered that about 6 to 7 hours is the most appropriate. Of course, we should also pay attention to sleep quality. Because LED lights can stimulate sympathetic nerves and drive away drowsiness, you should touch 3 C less before going to bed, even if you browse the mail, you should stop.
Recently, the wide application of LED in family life has made the indoor lighting brighter, but the strong light in the room at night is really bad for the health of male hormones. After dark, turn down the indoor lighting brightness, enjoy the evening leisurely, and greet the sweet sleep with soothing body and mind!
case sharing
Working in shifts can easily lead to testosterone reduction.
It has been explained that good sleep quality is very important for the health of testosterone, but it is difficult for shift workers to ensure stable quality sleep at night.
Mr. T, 42, works in a factory and has to work three shifts. The morning shift starts at 8 am, the evening shift starts at 4 pm, and the night shift starts at midnight 12.
When he was young, Mr. T was always full of energy and drive, but after a period of shift work, he gradually became very tired and bored with his work. Colleagues are very worried about him, saying that he has some disorders recently. Should he suffer from depression?
Mr. T went to the hospital for a check-up and found that testosterone dropped to a very low level of 400 (refer to page 188). He is not only lazy, but also complains about physical symptoms such as joint pain and muscle soreness, which is probably caused by testosterone deficiency.
My treatment plan for him is to take testosterone once every two weeks. Soon after the treatment, the symptoms improved obviously, and the spirit recovered well, so he could go out to work.
Like Mr. T, people who work irregular hours or have to work late at night are prone to low testosterone levels anyway. Therefore, we should pay more attention to various strategies to improve testosterone on weekdays.
Improve the relationship between testosterone and exercise
You may not be surprised to hear that the more testosterone you secrete, the better it is for you to exercise your muscles. On the contrary, the higher the mass and quantity of your muscles, the higher your testosterone secretion level will be. This has something to do with eggs and chickens. In any case, a high-level muscle caster is often testosterone and muscle Qi Fei!
1. Heavy weight training
Heavy-load training often tears muscle tissue, and your body will repair muscle tissue at rest and get secondary growth. Of course, when you leave the gym, the result of hard training is to let your testosterone secrete. You may have had this experience. When you exercise, your energy is full and even your desire will increase. Studies have shown that strenuous exercise of multiple joints can effectively stimulate testosterone secretion!
Suggestion: Do intensive exercise 4-5 times a week and finish the exercise within 60-75 minutes. You can try to exercise with 5-8 times the weight and reduce the rest time between groups.
2. Maintain reasonable aerobic exercise.
Many muscle lovers like to improve their cardiopulmonary function through aerobic exercise, which is a good phenomenon. But this aerobic exercise needs to be moderate, and you don't want to reduce muscle growth through too much aerobic exercise. Marathon runners rarely see athletes with well-proportioned muscles, because long-distance running only exercises leg muscles and the upper body loses muscle balance. In fact, aerobic exercise can even keep your Qualcomm hormone secretion at the last minute.
Suggestion: Take moderate aerobic exercise, such as jogging, for no more than 30-45 minutes. But don't exceed four times a week! Especially when you are gaining muscle mass. Bodybuilders know that a lot of oxygen will kill their muscles because there is no way to get normal testosterone secretion.
3. Increase protein's intake
You may have known that protein's intake can maintain muscle growth, but you didn't know that protein can also increase your testosterone secretion. "Supplementing protein with pure whey or eggs can better maintain testosterone secretion." Protein in carbohydrates has a good effect on liver, kidney and other body organs, and can maintain a high level of testosterone secretion. If you use dietary supplements, it is recommended to give priority to healthy cream, eggs, beef and poultry.
Suggestion: Take at least 1 g protein per pound of body weight every day, and strive to get about 30% of the total calories from protein every day. This means that a bodybuilder consumes 4,000 calories a day, which is almost 400 grams of protein-1200 calories.
Enjoy cruciferous vegetables
Vegetables are the key to maintaining healthy muscle growth. In fact, some vegetables can raise your testosterone level. Studies have shown that eating more cruciferous vegetables in the diet, including broccoli, cabbage, olives, kale, kohlrabi, mustard and cabbage, is helpful to improve the level of testosterone hormone. These foods contain indole, which helps to inhibit estrogen.
Suggestion: Add these foods to your diet menu to enrich and diversify foods.
Increase fat intake
Omega-3s and other fats are healthy, but saturated fat is considered unhealthy, but it still has some benefits, especially in increasing the muscle level of bodybuilders and maintaining the testosterone level. These fats directly provide raw materials for your testosterone secretion.
The calories from saturated fat should be 10% of your daily calories. Bodybuilders need about 400 calories of saturated fat, about 45 grams. In addition, unsaturated fat also needs to account for 10% of your body consumption. These unsaturated fats are usually rich in fish food. In short, the calories from dietary fat should account for 20% of your body, about 90 grams of fat.
Avoid drinking alcohol
Although a small amount of drinking can improve heart health, a large amount of drinking will inhibit testosterone levels, because excessive drinking will aggravate inflammation and degrade testosterone. When the alcohol content in the blood is too high, the testosterone hormone will be affected.
Suggestion: Try not to touch any form of alcoholic beverages in your diet.
How to improve testosterone level from the perspective of nutrition.
7. Increase foods that promote testosterone.
Cordyceps sinensis is a fungus, which appears as a nourishing food in China. In fact, this kind of fungi helps to secrete testosterone, raise testosterone levels and provide energy for the body. Studies have shown that Cordyceps sinensis can increase your heart rate and improve your oxygen intake. Cordyceps can even provide caffeine-like substances for your body, which can reduce your dependence on coffee.
Suggestion: The high price of Cordyceps sinensis is not our first choice to supplement, but mushrooms are indeed foods that we can often see every day, which can increase the consumption of mushrooms.
8. try tribulus terrestris
This is also a testosterone booster. Tribulus terrestris grows in many places and subspecies in North America. They have long been used to stimulate men's desires. Tribulus terrestris can effectively stimulate your pituitary gland and release more luteinizing hormone, thus stimulating testosterone secretion.
Suggestion: The efficacy of Tribulus terrestris is due to its active ingredients such as protodioscin and saponin. So, if you buy tribulus terrestris products, please buy those products that contain 80% total saponins or more than 40% protodioscin.
9. find fenugreek
Another plant that can promote testosterone secretion is fenugreek, a herb from southern Europe and western Asia. In reality, it is more used to enhance people's desire and increase the secretion of testosterone. Fenugreek can also increase the release of insulin and help gain muscle after weight training.
Suggestion: There are many kinds of tonic for fenugreek, so you need to polish your eyes. Many times, tonic is a test of character in China!
10. Enjoy ginseng
Ginseng is a common food for Asians. It is rich in nutrition and can bring many benefits to the body. It is also the king of tonics. Among many functions, it can improve human immunity and the desire for order is particularly eye-catching. Ginseng directly stimulates the central nervous system and gonad tissue, which means that the secretion of testosterone can effectively help men's sexual life. Ginsenosides contained in ginseng can improve the conversion of arginine into nitric oxide, thus helping to enhance muscle mass.
Suggestion: The supplement of ginseng should be scientifically planned. Generally, 40-50 mg of ginseng extract is used twice a day.
Besides the exercise and nutrition mentioned above, the details of your life will also determine the secretion of testosterone.
1 1. Ensure adequate sleep.
Sleep can not only repair your body, but also help maintain muscle growth and maintain normal testosterone secretion in glands. When you have a good rest, you not only have more energy, but also mean that your body will have higher hormone levels to maintain muscle growth.
Suggestion: sleep 7-8 hours a day.
12. Plan your exercise schedule scientifically.
Arrange at least 1-2 days of rest every week to maximize the level of testosterone secretion. If you have 4-5 days of exercise a week, you should have a good rest on the rest day. This is the key to improving your testosterone level.
Suggestion: You can have a thorough rest by massage on the rest day.
13. Regular sex life
This is also the reason why chickens lay eggs. Regular sexual life helps to maintain testosterone levels.
Suggestion: A good love life will make you have more frequent husband and wife life, which will help to improve your testosterone level.