As a natural athlete I've always tried to find new ways to increase testosterone levels naturally. The question I have always wondered, what are the variables that determine how much testosterone is boiavailable.
I read the texts in advance, to give some advice on what to go in my daily life causes my test levels and what it takes to go down. But after extensive research I found an article that explains in detail where, how andin reality, what do I jump in my system for I will be manipulated to achieve desired effects - not just higher circulating levels of testosterone, but also to be the more available the corresponding receptors in the cell walls. I also wanted to know all of this in relation to natural bodybuilding ...
So I decided to dig in and make some good reading and then if I can handle things together, for the possibility that in writing so that others can benefitwell.
Without wasting even a minute more I will start this off by describing what testosterone is and what is not in a human body. Testosterone is a steroid hormone with anabolic and androgenic. And 'the main hormone responsible for increasing muscle mass, increased libido, energy, bone formation and immune function.
Testosterone is secreted in the testes in males and ovaries in women. Small amounts are excreted adrenal glands. testosterone is derived from cholesterol. Testosterone levels in men 350-1000 nanograms per deciliter (ng / dL). Begin after the age of 40 years, the normal level drop of about 1 percent per year.
Testosterone circulates in the blood largely bound to proteins called. Sex hormone binding globulin, or SHBG is what concerns us is the greatest. Why? For this is the main reason why> Testosterone may not be available to reach the receptor cell. When testosterone is attached to SHBG, is no longer able to perform its anabolic functions.
What makes SHBG: anorexia nervosa, hyperthyroidism, hypogonadism (men), insensitivity to androgen deficiency, alcoholic liver cirrhosis (male),) Primary biliary cirrhosis (females.
What suppresses SHBG: obesity, hypothyroidism, hirsutism (women), acne vulgaris, Polycystic ovarian disease, acromegaly,Androgen-producing tumors of the ovaries
Less than 1% of testosterone circulating in free form in males (less than 3% in women). Only if in a free form of this hormone can demonstrate its properties for the connection to androgen receptors on the cell wall. Based on a study of 14-50 per cent of testosterone bound to SHBG in males and 37-75 for women. It is worth noting that SHBG is a very high affinity for the binding of testosterone. Therefore, the changeslevels of SHBG significantly affect the amount of testosterone biologically.
Let's discuss for a moment what exactly a testosterone bioavailability. Several SHBG, there are two other proteins that bind testosterone, also known as a vector. One of them is bound to albumin. This is a low protein binding affinity, then the testosterone bound to it as 'organic'. Albumin binds in the order of 45 to 85 percent among men (25 to 65 in the testosteroneWomen). The third carrier is the cortisol binding globulin, which binds with low affinity for less than 1% of testosterone in circulation.
The free androgen index (FAI) indicates the amount of testosterone biologically. FAI is the sum of free testosterone and cortisol, albumin and globulin binder. O is the total serum testosterone minus the SHBG-bound testosterone.
It is now clear why we should focus our attention onProperties of SHBG. To increase the amount of this protein binding, if there is more estrogen available. In contrast, levels of SHBG autumn, when testosterone levels are high. I would like the fact that talk shows higher affinity of SHBG for testosterone to estrogen. Now pay attention ...
It is a well known fact that testosterone is a precursor of estrogen conversion - is estrogen under the influence of the enzyme aromatase. Nothing weI do not know yet. Here is where it is interesting. Suppose we have normal levels of testosterone, and not one of the health problems that affected the levels of SHBG influence. This means that the levels of SHBG are normal, too.
Bare with me. If more than that convert testosterone to estrogen, which have led to abnormal levels of aromatase, the ego would increase SHBG. SHBG, but, rather, testosterone is to leave us with excess estrogenThe levels of the system, which in turn stimulates increased production of SHBG protein in the liver. The whole process ultimately increased levels of estrogen. Estrogen binds readily to androgen receptors in cells, which is less the possibility of free testosterone. More importantly, estrogen, the messenger molecule that the brain signals of declining production of testosterone.
Another thing of great importance is the fact that over 40 percent of SHBGAssociated protein circulates in the blood of human movement (over 80 percent for women) and albumin, unbound almost all the time. Thus increasing the total testosterone produced significant changes in free testosterone levels unless there was a sharp increase, such as that by the administration of steroid hormone synthesis.
Well, this whole story brings us to the conclusion that the main approach - to maintain Testosterone bioavailability high.
In this context, one should look for a natural athlete:
· Avoid depletion of testosterone
· Attempt to increase the total testosterone as a means to lower the levels of testosterone
Block · testosterone-binding effects of SHBG
· Reducing the levels of the enzyme aromatase - less testosterone conversion to estrogen
1. Preventing> Levels of testosterone running out?
- Obesity. Based on the way the testosterone-estrogen mechanism works, increased levels of estrogen will ultimately reduce circulating testosterone. Excess fat causes more estrogen production due to the fact that the fat cells that are producing estrogen. Thus, the more fat cells, as estrogen and testosterone in the blood less.
- Abuse of drugs and alcohol. Alcohol has the property that they inhibitAbility of estrogen from the blood by removing the central nervous system depressant and also by reducing the levels of zinc.
- Stress increases the blood steam, which reduced the levels of testosterone causes corticosteroids.
- Drugs. Some drugs, including estrogen and progesterone, lower levels of lutenizing hormone (LH) levels. LH is the hormone responsible for the production of steroid hormones.
- Diabetes. Studies suggest that there is a linkbetween type 2 diabetes and low levels of testosterone.
- High blood pressure and high cholesterol. These causes, both to harden the arteries, thus reducing the blood supply of organs for the production of sex hormones. This naturally leads to low levels of sex hormones.
- Aging. In fact, after the age of 40 test levels drops by about one percent per year. We can not too. The clock continues to tick for us all. However, we can try to manipulate testosteroneLevels differently.
- Low-fat diet. Low fat intake leads to increase of SHBG, which means only one thing - less free testosterone. It is considered that monounsaturated fatty acids play an important role in testosterone levels and bioavailability.
- Overtraining can contribute up to 40 percent drop in testosterone levels. Therefore, it is important to note the first signs of overtraining and to give the body a week or twodeserved rest.
- Not getting enough sleep. If not enough sleep the body is not well recovered, the release causes less testosterone and corticosteroids. Just to mention the corticosteroids, such as cortisol, in fact catabolic hormones, which means that they use to express the muscle tissue to the brain and the heart with energy.
- Vitamin C. E 'suppresses the release of cortisol, the stress hormone. Cortisol decreases testosterone levels. So, ultimately,less cortisol, more testosterone.
2. How to increase testosterone levels
- Inclusion of basic movements that involve more muscle groups in the routine of training. The good ones are squats, dead lifts, presses, and military. Basic (compound) exercises have been shown to play an important role in the levels of testosterone.
- Training more related to the production of testosterone is rep with the use of heavier weights and lower range. One study shows thatthe best is the 85 percent of your one-rep max.
- Terestris Tribulus is a natural supplement that has been shown in some studies, the ability to increase leutenizing hormone (LH) are divided. As we have said, is one of the functions of LH to stimulate the production of testosterone in the testes.
3. Block the testosterone-binding effects of SHBG
- Nettle root as a highly concentrated extract has shown that the association of SHBG and effectiveTherefore allows more free testosterone for the spread of the system. Also acts as an inhibitor of 5-alpha reductase. This is the enzyme responsible for the conversion of testosterone into dihydrotestosterone (DHT), caused a potent form of male sex hormone, ultimately, enlargement and prostate cancer. Methanol extract of nettle can also reduce the levels of SHBG, which is another form of an increase in free testosterone in the blood.
- Pygeum(Prunus africana) is another plant known to block the testosterone-binding effects of SHBG. Nettle root extract and Pygeum also benefit the prostate as a preventive treatment of benign prostatic hyperplasia (BPH), or blocking the action of 5-alpha reductase.
- Avena sativa is an extract of oat straw. Has some other properties. Works bound by the release of testosterone, which increases the free testosterone in circulation.
4.Lower levels of aromatic
- Zinc. Zinc inhibits the enzyme aromatase that converts testosterone into more estrogen. The recommended dose for the inhibition of aromatase is 80 mg per day. But keep in mind that the total amount of all the supplements of zinc per day will take you, not on this benchmark.
- Chrysin is a bioflavonoid that has shown potential as a natural aromatase inhibitor. Chrysin is poorly integrated into the system. It turns out that, if takenChrysin with piperine shows a much better absorption. Bring Chrysin with piperine supplementation and together may well in reducing the levels of aromatase.
How does it all for the sport of natural bodybuilding
Let's say you're a person, exercises regularly and does not consider exogenous steroid hormones. In other words, you are an individual or a fitness enthusiast who wants to maintain his natural level of testosterone in the fieldPromoting good health and build muscle mass.
Here's how:
1. If you are a little 'overweight consider fixed immediately a diet and exercise routine to burn fat and muscle are cut in the form of detention.
2. Also consider eliminating alcohol consumption to an absolute minimum if you feel your efforts, meaning high levels will lead to results.
3. Start mastering some types of self-control or even meditation. This will take care of charges in excessLevels.
4. Take medication only if absolutely necessary for his health and are prescribed by your doctor. Talk to your family doctor to see if it is to replace the natural remedies that are around your current medications and if you recommend an appropriate plan for your health problem.
5. Keep blood pressure and cholesterol levels under control.
6. Eat enough good fats in the diet. Good means monounsaturated and omega-3-6 polyunsaturated fatty acids.
7. Do not everpractice too. Cheap enough to promote good recovery. Signs of overtraining are loss of appetite, tiredness and irritability, lack of motivation, difficulty in mental concentration, prolonged recovery periods.
8. This call for more information on basic exercise movements. Train at low rep range most of the time. 5-8 reps will ensure that you are using weights, which will eventually stimulate elevated testosterone levels.
9. It will be good only for you, if you decide to try some or allthese natural supplements: Chrysin - piperine blend, nettle root extract, Pygeum extract, Avena sativa, Tribulus and terestris. Try saving, they will find in your local health authorities. Follow the instructions for best results.
10. And you should not even think of training without supplementing their diet with enough vitamin C (min less than 1 gram per day) and zinc (15 mg.). Taking vitamin C with the multivitamin formula after breakfast and after training with the protein shake. Zinc should be present in yourBlend Multivitamin but this is not enough. Take zinc with magnesium in the form of ZMA right before going to bed on an empty stomach.
References:
Ron Geraci, Men's Health, December 25, 2000, 13 ways to increase your natural testosterone levels
The Magazine in January 2000 restoring testosterone naturally
Plant extracts favorably alter hormone metabolism and improve sexual desire in men
Jennifer R. Kelly, Ph.D. and Leo Vankrieken, Eur Strait. DiagnosticsProducts Corporation, sex hormone binding globulin and assessment of androgen status
Being Cockatoo.com; Avena sativa - Oats an aphrodisiac?
Gabe Mirkin, MD; high cholesterol cause low testosterone --
Bodybuilding.com, Chrysin information and products - block estrogen, testosterone increases