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EVIDENCE BASED SIMPLE WAYS TO IMPROVE TESTOSTERONE

SIMPLE WAYS TO IMPROVE TESTOSTERONE:

Testosterone is an important hormone for sexual and reproductive growth & development. The National Institute of Health considers it as the most important hormone. It is responsible for sex drive, sperm production, fat distribution, maintenance of muscle mass and strength. Below are the best and SIMPLE WAYS TO IMPROVE TESTOSTERONE level:

It is well established now that with age, its levels decrease in men. Here are some very important and SIMPLE WAYS TO IMPROVE TESTOSTERONE level. 

Weight lifting and stamina building exercises

Exercise is one of the most effective and simple ways to improve testosterone and to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone. Vaamonde et al reported that there are differences in semen and hormone values of physically active subjects and sedentary subjects. Physically active subjects seem to have a more anabolic hormonal environment and a healthier semen production. Ari et al studied effect of exercise on testosterone levels growth hormone levels etc. They observed that long-term exercise decreased reaction time and increased maximum oxygen uptake capacity, testosterone levels growth hormone levels in elderly males; elevated serum T and GH levels may be advantageous for brain functions.

Obesity is known to have negative impact on testosterone levels.

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Kumagai recently reported that serum testosterone levels in the high physical activity group were significantly higher than those in the low activity group. This effect was not observed between the groups based on calorie restriction levels. They found a significant positive correlation between the changes in serum testosterone levels and the number of steps. The results suggested that an increase in physical activity greatly affected the increased serum testosterone levels in overweight and obese men during lifestyle modification.

Resistance training, such as weight lifting, is the best type of exercise to boost.

Diet

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Diet has major impact on your testosterone levels. Dieting or overeating has negative impact on testosterone levels. Lado-Abeal reported that satisfactory function of the HPG axis requires a functional (protein) reserve as well as an energy (fat) reserve.

Protein diet can help you in fight against obesity, enhances weight loss and improves your testosterone levels.

A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.

 

Vitamin D supplementation

Pilz et al studied influence of Vitamin D supplementation on testosterone levels. The results clearly showed that vitamin D supplementation does increase testosterone levels. A year long study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%.

Vitamin D and calcium supplementation improved testosterone levels and further improved bone strength in older patients.

Managing Stress

It is a very SIMPLE WAYS TO IMPROVE TESTOSTERONE. Long term stress has negative impact on various function4s of the body.  It also causes decrease in testosterone levels and increased levels of cortisol. Cummings reported that hypercortisolism of endogenous or exogenous sources suppress T secretion by a direct action on the testis. This adrenal-testicular axis may have biological implications on the reproductive adaptation to stress.

A caution effort to reduce stress, healthy diet, exercise, balanced lifestyle, along with good sleep helps in maintaining normal hormone levels and good health.

 

Multi Vitamin and Mineral Supplementation

It has been reported that Zinc and multivitamin supplementation improved sperm quality and testosterone levels. In a research study 10 male wrestlers were supplemented with oral zinc sulfate (3 mg/kg/day) for 4 weeks in addition to their normal diet. Thyroid hormone and testosterone levels of all subjects were determined as resting and exhaustion before and after zinc supplementation.  Both resting and exhaustion total and free testosterone levels following 4-week zinc supplementation were found significantly higher than the levels (both resting and exhaustion) measured before zinc supplementation (p<0.05).

5Take Fenugreek as natural testosterone booster

Fenugreek seed extract is reported to improve testosterone levels.

Steels and co workers conducted a study on 60 healthy males aged between 25 and 52. The extract (600mg) was consumed orally by all the subjects. At the end of the study period serum testosterone and prolactin levels were estimated. The levels of testosterone and prolactin were maintained within the normal physiological limits. The subjects reported increased muscle strength and improved libido without any change in mood or sleep patterns. Fenugreek extract helps maintain natural healthy testosterone levels.

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Fenugreek also possesses aromatase and reductase inhibitor activities, these enzymes are responsible for breakdown of testosterone in body. Thus it helps in maintaining of normal testosterone levels.

Chemforce is an innovative product rich in protodioscin, which plays significant role in maintaining and improving testosterone levels, which further contribute in muscle mass building and safe sports supplement. It’s a unique blend of highly powerful ingredients, Furosap® which is a patent protected and clinically evaluated fenugreek seed extract and Alpha Yohimbine which is a known aphrodisiac. Furosap® has been proven safe and effective for maintaining overall energy and vitality in men.

chemforce-box

  • Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E,Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854.
  • Cumming DC, Quigley ME, Yen SS. Acute suppression of circulating testosterone levels by cortisol in men. J Clin Endocrinol Metab. 1983 Sep;57(3):671-3.
  • Kilic M, Baltaci AK, Gunay M, Gökbel H, Okudan N, Cicioglu I. The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinol Lett. 2006 Feb-Apr;27(1-2):247-52.
  • Steels E, Rao A, Vitetta L. Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation. Phytother Res. 2011 Sep;25(9):1294-300. doi: 10.1002/ptr.3360.
  • Vaamonde D, Da Silva-Grigoletto ME, García-Manso JM, Barrera N, Vaamonde-Lemos R. Physically active men show better semen parameters and hormone values than sedentary men. Eur J Appl Physiol. 2012 Sep;112(9):3267-73.

 

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SIMPLE WAYS TO IMPROVE TESTOSTERONE

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Fenugreek Extract: An Alternative Sports Supplement

Fenugreek (Trigonella foenum-graecum) is a plant and its seeds are commonly used as a spice in Asia and many Indian cuisine. It’s not surprising to say that about 80% of the Fenugreek in the market comes from India known as the home of Ayurveda. The fenugreek extract appears to significantly improve muscle strength and weight lifting power output. Recently, fenugreek seed extract has made its way to bodybuilding supplement stores, as recent studies have shown that the seeds of the plant were able to increase testosterone levels, strength output, and even growth in hormone level.

Men dramatically improved their performance and athletic abilities with Fenugreek extract’s help in building stronger muscles. Some of the benefits of the seed extract are explained. 

2Protein content in Fenugreek

Fenugreek is extremely rich in proteins; eleven grams of the extract contain about three grams of protein. This may not sound like a lot, but proteins found in fenugreek are of extremely high quality and more importantly, they are natural and safe due to which bodybuilders avoid exposing themselves to synthetic ones, which are not natural and may cause damage.

Iron content

Iron increases blood’s abilities to transport more oxygen to muscle cells, which makes it really important for building strong muscles. Having low iron levels does not allow muscles to stretch and increase in size.

Energy levels

Fenugreek extract is associated with an increase in resistance levels and the energy levels available in the body. Thus we may say that consuming fenugreek is going to make bodybuilders train more, and do more in less time!

Lowering inflammation levels

By lowering the inflammation levels in the body, energy levels increases. High inflammations are going to increase the body’s risk to diseases, lower resistance to infections, and on the long run, make the body look older and unhealthy. Fenugreek is very rich in anti-inflammatory compounds and especially antioxidants, which are the ones responsible for lowering inflammation levels and are crucial for preserving overall health by protecting healthy cells from damage.

Zinc content

Although zinc may not “appear” as very important for bodybuilding, it is. It’s responsible for keeping energy levels healthy, and without zinc, body feels fatigue and exhaustion very quickly. Fenugreek is very rich in zinc and provides the body with healthy amounts that is not only very beneficial for keeping energy levels up, but is also very important for maintaining the immune system healthy and functioning optimally.

Getting rid of toxins and germs

A lot of bodybuilders are training extensively and consuming very rich food without ever achieving “amazing” results! This may be because of excessive parasites and germs in their intestines with which they share their food, energy, and even more. They release toxins in the blood stream of the bodybuilders. Fenugreek seeds and extract are very rich in anti-inflammatory, anti-septic molecules and more importantly, fibers, which are responsible for getting rid of toxins and parasites.

3Chemforce is an innovative product rich in protodioscin, which plays significant role in maintaining and improving testosterone levels, which further contribute in muscle mass building and safe sports supplement. It’s a unique blend of highly powerful ingredients, Furosap® which is a patent protected and clinically evaluated fenugreek seed extract and Alpha Yohimbine which is a known aphrodisiac. Furosap® has been proven safe and effective for maintaining overall energy and vitality in men.

chemforce-box

References:

http://www.formulaoz.com/shop/fenugreek-extract/

http://www.livestrong.com/article/206838-what-is-the-composition-of-fenugreek/

https://examine.com/supplements/fenugreek/

http://nutritionfacts.org/2013/04/23/increasing-muscle-strength-with-fenugreek/

http://www.fasebj.org/content/30/1_Supplement/1156.7

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The Relationship between Testosterone and Weight

No matter if you’re in your early 20s or early 40s, your body may not be producing enough testosterone for optimal muscle growth, weight loss and sexual function.

Don’t think you need to visit a doctor for a simple blood draw to test for low testosterone? Try this test as home: when you step out of the shower, stand up straight in front of a mirror then look down at your feet. If you can’t see your testicles, then your T levels are likely below normal.

That belly blocking your view is a prime culprit in men who have low testosterone. Extra body fat also contains aromatase, an enzyme that converts testosterone into estrogen, the main sex hormone in women. This extra estrogen floating around in your body triggers a response that slows the production of testosterone and, the less testosterone your body produces, the more belly fact you gain leading to a vicious, harmful cycle.

Don’t believe your beer belly is to blame? A study of 1,822 men by the New England Research Institutes (NERI) confirmed that a man’s waist circumference is the single strongest indicator of low T levels. This factor is even more accurate than age and overall health. Studies have further shown that extra weight around your midriff is another key indicator of a condition known as symptomatic androgen deficiency (AD) characterized by low libido, erectile dysfunction, osteoporosis, depressed mood, fatigue and diminished physical performance. In fact, the Massachusetts Male Aging study found that the prevalence of AD among American men aged between 40 and 79 is nearly 8 percent.

Put a Stop to Low T

Losing testosterone gradually after age 40 is normal in men however, weight gain can speed up the process. NERI researchers who monitored the health of men aged 40 to 70 for 9 years found that the men who became overweight or obese experienced a more rapid drop in testosterone than those who had maintained a healthy weight.

If you’re experiencing symptoms of low T, consider that testosterone can help prevent muscle loss as you age. Researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University found that muscle mass will begin to slip roughly 1 percent a year after age 30. On the other hand, a 4.5 year Kaiser Permanente study found that men with higher levels of testosterone retained more muscle mass than men with lower T levels.

Fortunately, you can get normal testosterone production back up and running by losing fat, belly fat in particular.

Lift Weight, Lose Weight

2Figure 2 Source: greatist.com

We’ve said if before and we’ll say it again. This fact applies to both men and women who want to see more fat loss. Moderate resistance training with heavy weights gives your body a testosterone boost. Compound lifts like squats, dead lifts and rows are the most effective as they work multiple muscle groups at once. This approach will stimulate the body’s production of growth hormone which increases muscle mass and fat loss.

Sleep

The average person needs 7 to 9 hours of sleep per night however, depending on your level of activity, we recommend logging at least 8 hours per night. A 2011 University of Chicago study found that an average of 5 hours of sleep per night decreased men’s T levels by as much as 15 percent.

Drink Less Alcohol

Increasing T production, fat loss and muscle gain ultimately means drinking less alcohol. In fact, research shows that alcohol speeds up the conversion of testosterone and other androgens into estrogen.

Avoid BPA

Bisphenol A, otherwise known as BPA, is a chemical used in food cans and plastic containers which can lower your testosterone. These containers expose you to chemicals that mimic estrogen in your body so avoid buying, cooking with or using food containers with the recycling numbers 3, 6 or 7.

No Dieting

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Eat Vegetables. Be Manly.

Mainstream diets promote calorie restrictive, high protein, high fat diets. These will not improve T levels, promote long term health, and certainly won’t help you lose weight and keep it off. With a high carbohydrate, low fat plant-based lifestyle, you will consume every nutrient the body needs including antioxidants needed to recover from workouts as well as enough protein from whole grains, lentils, beans and legumes. If you’re considering a crash diet, know that men who adopted an intense exercise regimen while consuming only 1,800 calories a day experienced a 40 to 50 percent drop in testosterone after only 5 days.

In addition to whole grains, lentils, beans and legumes, foods like potatoes, sweet potatoes, green vegetables, apples, bananas, apricots, dates, cherries and blueberries are rich in antioxidants and promote weight loss and stable T levels.

4Figure 3 Source: www.seriouseats.com

Fenugreek, a lesser known super food, is great to consume as a spice or hassle free supplement.

Produced primarily in India and traditionally used to prepare curry powders, pickles, and pastes, studies are now investigating Fenugreek for its anabolic properties.

A study out of University of Mary Hardin-Baylor in Belton, Texas examined the effects of fenugreek supplementation on strength and body composition in resistance-trained men. Researchers found that while both the placebo and fenugreek groups significantly increased their strength during the first four weeks, only the fenugreek group saw significant increases in strength after eight weeks of training and supplementation. These findings suggest that fenugreek could help men continue to increase strength after reaching a dreaded plateau. Additionally, only the fenugreek group saw significant increases in lean body mass at both four and eight weeks. Fenugreek has also shown to improve sexual function and well-being.

Fenugreek is the primary ingredient in a safe and natural supplement called Chemforce. In addition to boosting testosterone, it has shown to improve sperm count, sperm morphology, and can help protect the male reproductive system. For more information, visit www.chemforce.in.

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease. 

 

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