Naturally enhancing Testosterone for peak performance 💪🏻☀️
Testosterone is a steroid hormone important to peak athletic performance. In a recent study published by the NIH National Library of Medicine, researchers explored natural ways to boost testosterone, which is produced in the testes in men and in the ovaries by women. See Testosterone-Optimizing Strategies in Athletes
Testosterone plays a crucial role in androgenic (Androgens are hormones that trigger male physical characteristics), anabolic (promoting metabolic activity), and psychological functions, including muscle growth, bone formation, erythropoiesis (relating to red blood cell production) , risk-taking, and aggression, making it important for competition.
Here is what the researchers recommend:
✅Macronutrients and Micronutrients. Maintaining healthy testosterone levels requires energy balance and optimal nutrition with adequate macronutrients and micronutrients. For a list of macro and micronutrients and their natural food sources See Minerals Essential to Maintaining Our Physiological Health.
When we build diets around protein, we also need to consider the intake of other nutrients that come with it, including minerals, vitamins, fatty acids, and, in some cases, fibre, and many of these have an influence on how well amino acids are absorbed, retained, and ultimately used by the body. See Achieving a Protein Quality Diet.
Chef James👨🍳 has several delicious natural food duos🥘for peak performance! See Natural Food Duos for Peak Performance.
✅Avoid Testosterone boosters. Testosterone boosters lack strong evidence for efficacy and may pose risks.
✅Good regular Sleep. Sleep is critical as testosterone secretion is linked to the rapid eye movement phase, highlighting the need for proper sleep hygiene and addressing sleep disorders, Diet and nutrients can impact sleep. See A Diet and Key Nutrients in Improving Sleep. Sleeping in total darkness provides the best sleep. See Why Total Darkness Sleep is Best!. Melatonin is a hormone produced by the pineal gland in the brain and is connected to the body’s circadian rhythm. It regulates our night and day cycles or sleep-wake cycles. See 8 Natural Ways to Boost Melatonin for Better Sleep
✅Free-weight Resistance Exercises. Moderate-to-high intensity free-weight resistance exercises are most effective for increasing testosterone.
✅Avoid Endocrine-disrupting Chemicals. Endocrine-disrupting chemicals can lower testosterone levels and should be avoided. Endocrine disruptors are synthetic chemicals that mimic or block hormones in your body, especially testosterone and estrogen,
Common sources of endocrine disruptors include:
- Plastic containers and water bottles – Even BPA-free plastics can leach chemicals, especially when heated.
- Canned foods – Many are lined with BPA-containing materials.
- Cologne and personal care products – Many contain synthetic fragrances and parabens, which can disrupt your hormones.
- Nonstick pans – PFAS (forever chemicals) are linked to hormone disruption, cancer, and infertility.
- Junk food – Red dye 40, high-fructose corn syrup, seed oils, and preservatives mess with your hormones.
Endocrine disrupting chemicals (EDCs) can interfere with normal hormonal balance and may exert adverse consequences on humans. The male reproductive system may be susceptible to the effects of such environmental toxicants. See this study published in the NIH Exposure to Endocrine Disrupting Chemicals and Male Reproductive Health,
✅Limit Radiofrequency electromagnetic radiation. Radiofrequency electromagnetic radiation from modern electronic devices may harm the hypothalamic-pituitary-gonadal axis, warranting limited use.
✅Limit over-the-counter analgesic. Over-the-counter analgesics, such as nonsteroidal anti-inflammatory drugs and acetaminophen, may decrease testosterone levels, suggesting cautious use.
Takeaway 💪🏻
It is possible to naturally increase your testosterone levels through your daily routine!
Ditch medications and drugs.
You’re in control!
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