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Testosterone: Can You Boost Testosterone Naturally? | Nutritionist Explains | Myprotein

Mar 08, 2024
Everyone knows that

testosterone

is the most important hormone for muscle building and all you need to do is increase your levels to see some major gains. Let's talk about it, how are you doing? My name is Richie Kirwan and today we are going to talk. all about

testosterone

, what it is, what it does in the body and whether you can change your testosterone levels

naturally

, as always, I want to point out that I am not telling you what you should or should not eat or supplement and I do not recommend any supplements at all. particular, that is entirely your choice.
testosterone can you boost testosterone naturally nutritionist explains myprotein
What I'm going to do is help you understand what the research says about the effects of diet and exercise on testosterone and you can use that information to help you make more informed decisions before you start. I want to mention that much of the information in this video comes from an excellent review recently published by Zamir Adele. Let's get started. Well, if you're interested in training hard and building muscle and strength, you've probably heard about it. Testosterone is, but do you know why? First of all, we must know what exactly it is. Testosterone is the main anabolic steroid in the human body and is produced in the testicles of men and, to a lesser extent, in the ovaries of women, in addition to being responsible for male health. sexual characteristics such as a deeper voice, facial and body hair, its main effects are to increase protein synthesis and generally increase anabolism or develop reactions and reduce catabolism or break down reactions, the effect of this is to lead to an increase in strength and muscle mass performance. which sounds pretty good right now, the next part will be a little technical, but it will be important later in the video to produce testosterone, the pituitary gland in the brain first has to produce luteinizing hormone, this is what makes the testicles produce testosterone which testosterone then travels through the body in the blood it travels in two forms as free testosterone which is active or it can also be bound to a protein and that form is inactive testosterone has its effects by binding to androgen receptors in cells, this causes our cells to activate a load of different genes, many of them involved in muscle growth and strength, testosterone can also be converted to dihydrotestosterone or dht, which is almost five times more potent than normal testosterone, and one last thing in the UK, at least the normal range for the total.
testosterone can you boost testosterone naturally nutritionist explains myprotein

More Interesting Facts About,

testosterone can you boost testosterone naturally nutritionist explains myprotein...

Testosterone in men is about nine to 29 nanomoles per liter, which is a really wide range, but men can be perfectly healthy on it. Oh, and yes, testosterone levels in men tend to start declining around age 30 and up. Well, now that we have all that technical information. With that out of the way, let's get down to what we really want to know is what you can do to affect your testosterone levels. Pay attention and make sure you watch to the end to understand how this affects your profits as soon as you can. What you need to do to keep your testosterone at a healthy level is to make sure you do some type of resistance exercise, so hit the gym and swing some heavy weights.
testosterone can you boost testosterone naturally nutritionist explains myprotein
Not only does resistance exercise increase testosterone immediately after training, but regular lifters have higher testosterone levels than those who don't. Lifters in general, when it comes to the best type of exercise, those movements that use the most muscle mass, so think big compound movements involving the legs, chest lats, etc., seem to be the best for stimulating the testosterone release. Not that there's anything wrong with isolation movements, but the more muscle you work overall, the better the testosterone

boost

, so the next thing to look at is body composition, specifically body fat. Several studies have shown that higher levels of body fat are associated with lower levels of testosterone.
testosterone can you boost testosterone naturally nutritionist explains myprotein
One explanation for this may be that body fat has higher levels of enzymes known as aromatases and these convert testosterone to estradiol, which is a type of estrogen and that is not what you want to happen if you are trying to keep your testosterone high. Now while it is important to keep body fat low. The next point will make this seem a little complicated: calorie restriction, especially with large deficits, over a long period of time, can also significantly reduce testosterone. This is why testosterone levels usually build up in natural bodybuilders at the end of a long cut or the fat loss phase right before a show is so lean or at least the diet you need to be lean is just not good. for testosterone.
Something related, but slightly different, is low energy availability, which can affect many athletes, especially those who participate in endurance sports. Availability is the difference between the energy you take in and the energy you burn relative to your fat-free mass. Chronically low energy availability can lead to relative energy deficiency in sports or sports, which has a number of important health problems, one of which is impairment. in hormone production, which leads to low testosterone levels in men, so you should avoid excessively high body fat, but you should also avoid overly restrictive diets and calorie deficits. I never said this was going to be easy, now there is something else to pay special attention to.
If you are dieting, it is your fat intake, it appears that very low fat diets of around 20 calories of fat or less may lead to slightly lower levels of testosterone compared to high fat diets of about 40 calories of fat. fat, this is probably due to the essential role that fat plays in the production of testosterone, as cholesterol is used to form the basic structure of steroid hormones. Well, let's move on to micronutrients and one you may want to pay special attention to is vitamin D. Interestingly, higher blood levels of vitamin D are regularly associated with higher levels of testosterone, in addition to that, supplementing people with low levels of vitamin D for approximately 12 months can lead to increases in total and free testosterone compared to placebo groups.
Vitamin D is quite an important vitamin as it binds to the vitamin D receptor in our cells causing many important effects in our bodies, men also have vitamin D receptors in the cells of the testicles that produce testosterone and that is why Vitamin D could lead to increased production of this hormone. Finally, there are two minerals worth mentioning in a very specific context when it comes to testosterone, zinc and magnesium, zinc plays an important role in the production of luteinizing hormone and as I mentioned above, luteinizing hormone is what It causes the testicles to produce testosterone, plus zinc helps with the conversion of testosterone to dht and as I said, The dht above has an even greater anabolic effect than basic testosterone.
Studies have shown that zinc deficiency is associated with lower testosterone levels and zinc supplementation can restore testosterone concentrations to their normal physiological range. Magnesium is another essential mineral that we need in fairly high quantities. About 400 milligrams a day for men and about 300 milligrams a day for women, there appears to be an association between low magnesium levels in the body and low testosterone levels, which can be returned to normal with supplementation with magnesium; The way magnesium affects testosterone is not fully understood, but one way it could work is by reducing oxidative stress in the body, allowing for normal testosterone levels.
Magnesium also appears to reduce the binding of testosterone to some of the sex hormone binding globulins in our blood, meaning there is now more free active testosterone. It is really important to note that taking vitamin D, zinc or magnesium only has an effect on testosterone levels if you are already deficient in that specific nutrient, if your nutrient levels are sufficient, taking more will not increase your testosterone even more and if you already have a good balanced diet or supplement, your levels are probably already fine, that's something to keep in mind with all supplements, there is an optimal dosage and taking more might not be of any benefit or could even be dangerous, for example with some vitamins such as vitamin D, which is why it is worth having your blood levels tested.
If you're worried now, after hearing all this different advice, there's probably one thing many of you are thinking: I already do all of those things or at least most of them, you see everything I've mentioned here are just practices. healthy lifestyle standard that most gym-goers are probably already doing, and if you're great, you're doing exactly what you need to optimize your natural testosterone production, which will probably make many of you wonder. Okay, so why am I not super excited yet? Here's the thing: All of these healthy lifestyle tips will help you optimize your testosterone within the normal, healthy range I mentioned earlier, between 9 and 29 nanomoles per liter when people talk about the huge benefits of testosterone for building serious strength and muscle, they are actually talking about exogenous testosterone or testosterone injections, not the testosterone produced

naturally

in your body.
To get those muscle building and performance benefits, you need what are known as supraphysiological levels of testosterone, supraphysiological means greater than the normal amount. produced in the body, so if the upper limit of the normal range for testosterone is 29 nanomoles per liter, what levels do people achieve well with exogenous supplements in a study where they supplemented men with healthy levels of testosterone or around 26 nanomoles per liter with 600 milligrams of testosterone per week, his blood levels skyrocketed to over 120 nanomoles per liter, which simply won't happen with better diet, exercise, and some common supplements, and that's okay, it's still perfectly possible to develop muscle and strength without taking steroids like exogenous testosterone, which may not be necessary.
The superhero physiques that we often see on social media. I just wish some people at the fitness fair were more open about using such substances so people would be more aware of what is and is not possible for a natural physique. Increase testosterone a lot of attention and I just want to make sure that you are fully aware of what proper nutritional supplementation and training will do for you instead of hoping for some holy grail of gains. Did this answer your questions about testosterone or just shatter your dreams? As always, if you have any more questions, let me know in the comments below and remember to like and subscribe to the My Protein YouTube channel for more evidence-based nutrition information.

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