Testosteron

Den korte udgave hvis man ikke gider læse hele nedenstående tekst:

Sov mere. (Undgå stress (cortisol niveau!!))
Anti-oxidanter (Jo mere farve i frugt/grønt, jo bedre)
Små måltider ofte, istedet for få store.
Husk fedtet, kolesterol som en forgænger til testosteron er en steroid metabolit fra fedtholdig mad.
Zink supplement.
Formindsk stivelsen.
Undgå kosmetik (parabener) og tilsætningsstoffer i mad. *
Undgå medicin hvis muligt. *
Nedsæt alkohol forbrug. *
Overskud af kalorier.
Sol. (Vit D og forbedret søvn)
Flerledsøvelser.
Korte og intense worksouts (45 mins).

*) Fælles for alle er at østrogen nedbrydelsen bremses grundet andre toxiner.

Preface

Testosterone is produced during sleep and put in storage. During the day its pumped into the blood stream when needed. (Physical activity, sex/horniness, anger etc..) In the blood there are agents that slowly convert the testosterone to oestrogen. Oestrogen has a somewhat opposite effect of testosterone, making you feel more insecure and less eager to act. It also promotes conserving energy (storing fat) instead of building muscle, while testosterone promotes burning fat and building muscle. How strongly ‘testosteronized’ you are, is not so much decided by testosterone level in blood, but more by how high the testosterone level is COMPARED to the oestrogen level.

The 4 key parts of the testosterone cycle are:

-Production. (goal: maximize)
-Release into blood stream. (goal: high and stable)
-Conversion to oestrogen. (goal: slow down)
-Oestrogen excretion. (goal: maximize)

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CONVERSION to oestrogen is performed by the aromatase enzyme. This enzyme is produced by the fat cells, especially the ones in the abdominal area. Losing the abdominal fat is therefore the best way of slowing down the oestrogen conversion and consequently the most important thing for ensuring a high and stable testosterone level. But due to the self-preserving loop, with oestogen telling the body to store fat, its kinda tricky. This is why this fat is called ‘stubborn’ fat. You have to be really smart, dedicated and patient to get rid of it. Simply starving yourself is utterly useless.

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EXCRETION of oestrogen from the blood stream is handled by the liver. The liver needs 2 things to do this and keep oestrogen at an ideal(low) level:

a) Steady antioxidant/mineral supply. In the western world, COFFEE is actually the main source for this. Coffe also raises metabolism (caffeine) and promotes fat-burning (from reducing oestrogen). Coffe should be taken only early in the day and only in moderate quantities, to avoid reducing sleep quality (testosterone production). Researchers suggest no more than 4 cups a day. Cocoa has caffeine too, so good for metabolism. It is also relaxing (anti-stress).

Since not entirely healthy to drink lots of coffee, try to get most of your antioxidants from veggies and berries. As a general rule, the stronger the color, the better. Blueberries, black currant, cowberry, cranberry, spinach, parsley, broccoli and celery are EXCELLENT sources. Its key to use these, and not less nutritious sources like fruit and leafy salads. Reason is that you have to eat bigger quantity so takes up valuable space in your digestive system. This can lead to UNDER eating if you go to the gym, and that RUINS testosterone. It is a great idea to run the veggies in a mixer (smoothie), since research indicates that the body gets about 5x as much nutrients from veggies that are run through the mixer.

b) Secondly, the liver needs ‘filter capacity’.. At any given time, the liver tends to work ont the most toxic component in the blood-stream, while letting other things pass through. Oestrogen is just one of the toxic byproducts made in the body. Stuff like disease/infection might cause spike in other toxins so the liver will have to forget about the oestrogen for a while (raising it to very high levels). Alcohol does exactly the same, occupying the liver function causing other toxin levels to raise. The bad feelings you might have after a night at the pub stems mainly from the rise in OTHER toxins due to the liver focusing on the alcohole. There are other external toxins that have similar effect. PARABENS used as preservatives in most cosmetics are PARTICULARLY nasty in this respect since even the tiniest amounts demand a lot of time and effort from the liver. Artificial sweetners and conservatives in food have a bad rep too.

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Testosterone is RELEASED (into blood stream) throughout the day. If you are horny or angry or do something very heavy/intense, you get a spike or increase in the release. Sitting still, eating a lot or becoming really hungry or thirsty are things that can reduce the testosterone release.

Compound weight-lifting exercises that train several large muscle groups like squats, bench presses or back rows promote greater T-release than lesser exercises. Start off by using a heavy weight that you can only lift five times. That weight is around 85% of your one-rep maximum. A Swedish study found that this exact workload produced the greatest testosterone release.

Exercise affects testosterone directly by stimulating the pituitary gland and the testes, and it probably also raises levels by slowing down the normal breakdown of testosterone. Train harder for shorter periods of time, since the body starts releasing mostly stress hormones after around 45 minutes.

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Testosterone is PRODUCED during sleep, and especially during the light dreamy sleep before awakening. When we get up early, this is the sleep that we deny ourself. Actually, most people suffer from a mild yet chronical sleep deprivation. The average night’s sleep has been reduced by 2-3 hours during last 100 years… nothing kills sleep like stress and worry. Chronic stress and consequent lack of sleep does not only interfere with testosterone function, muscle building and strength, it also causes premature aging and contributes to the onset of cardiovascular disease. Protect your mental peace and sleep at all cost!

Stress proof your life. First, set your goals and determine your priorities. Then create and follow a step-by-step plan to achieve them. Focus on what’s really important in your life and don’t let the “small stuff” get in the way. Increase your stress resistance. There is a strong interrelationship between mental outlook and physical well-being, and it is largely mediated by hormones. While the right kind of stress can be very beneficial hormonally, the wrong kind can be devastating. Emotional stress if a frequent cause of decreased testosterone levels.

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Testosterone is produced from cholesterole, which is produced from saturated fat. Even if the body can produce saturated fat for this, it prefers to get it throug food. If there is little saturated fat in the food, the body will try to conserve cholesterol by cutting T-production. Monounsaturated fat sources have also been proven to boost T-production (peanuts, nuts, olive oil).

T is made in the testicles. The consentration of the metal zink is 20 times higher in testicles than rest of body. If zink deficient, the testicles dont work properly, and T-production is reduced. Declining T with age, is believed to be an effect of the intestine becoming gradually less able to absorb zink with age. Many industrially refined foods are believed to inhibit zink absorption. Research indicates that most peole in the western world are zink deficient to some degree. In athletes, the problem is much bigger. It is believed that regeneration of micro-damage caused by training expends a lot of zink in the body.

Eat many smaller (instead of few larger) well-balanced meals each day. Smaller, more frequent meals will help maintain steady blood sugars and eliminate unnecessary stress hormone release. Don’t wait until you are hungry to eat.

Get enough water. If physically active, eat some salty stuff too.

Many medicines are bad for liver function (oestrogen excretion) or testosterone production.

Alcohol inhibits testosterone production and disables the liver from removing excess oestrogens from bloodstream.

Stress, physical inactivity, excessive training(lack of rest/food), illness, smoking, alcohol and the use of both prescription and “recreational” drugs, can contribute to less than ideal levels of testosterone.

Misc testosterone-enhancing diet advice from the net:

1. Eat a diet rich in vegetables with an adequate supply of both protein and fats. Especially eat green leafy vegetables such as broccoli, cauliflower, kale, Swiss chard, Brussel sprouts and cabbage. These vegetables contain phytochemicals which are essential for healthy hormone production and oestrogen metabolism.

2. Limit excessive carbohydrate intake, especially simple sugars and starches, (breads, cereals, pasta and potatoes). High carbohydrate intake can create a rapid rise in blood sugar, creating excess levels of insulin and cortisol, two hormones that work against testosterone and diminish its production.

3. Forget low fat! It’s a little known fact that testosterone, (and all other hormones) are actually made from cholesterol(saturated fat). When saturated fats become deficient in the diet, testosterone levels decline.

4. Eat one or two hardboiled eggs daily. Not only are small amounts of dietary cholesterol important for the formulation testosterone, eggs provide fatty acids necessary for optimal hormonal production.

5. Eat five smaller, (instead of three larger) well balanced meals each day. Smaller, more frequent meals will help maintain steady blood sugars and eliminate unnecessary stress hormone release. Don’t wait until you are famished to eat!

A study published in the American Journal of Clinical Nutrition showed the effects of 21 days of eating more calories than normal. Insulin, testosterone and IGF-1 levels rose progressively and peaked at day 14. After 14 days, anabolic hormone levels began to decline.

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The sun has a strong positive impact on T-level. Researchers dont know exactly how. It could be that the sun improves sleep quality. It could be some signal in our biology telling us its mating season when we see the sun. It could be that the sun enables our bodies to produce vitamines needed in T-production. Regardless, the sun is your friend – IN MODERATION. Start carefully and experiment on how much is good for you without being bad for your skin.

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