Nowadays, the topic of increasing testosterone levels has become quite popular mainly because men tend to experience testosterone reduction as they age. This sex hormone is commonly present in males and in low amounts in females. Testosterone helps to boost muscle mass, body strength, bone mass, and regulate libido among other benefits. As such, reduced levels of this hormone can cause reverse effects including erectile dysfunction, increased fatigue, fragile bones, decreased strength, and increased body fat among others. As men age, testosterone usually goes down, not up.
Since Brazilian jiu-jitsu is a form of martial art that involves ground fighting and grappling, having a healthy bone mass comes in handy. Therefore, increasing testosterone can be beneficial to individuals involved in this sport.
Ice Exposure BEFORE a workout
Joe Rogan recently talked about about how he was testing a way to boost his testosterone naturally by taking Ice baths before and not after a workout like many people had done.
He followed the example of Dr Thomas P Seager who found out that by adding ice baths before his workout, his total testosterone jumped from 728 ng/mL (which is very good) to 1180 ng/mL, which is almost unheard of in a 52 year old.
Seager found the scientific evidence of this claim from this 1991 article from Japan.
When researchers subjected study participants to old exposure after exercise, they noticed the usual drop in testosterone.
When researchers studied the effect of cold exposure BEFORE exercise, they observed a jump in both lutenizing hormone and testosterone levels.
Because he was doing my ice bath, and then his workout, he had stumbled onto exactly the right regimen the Japanese study said should boost his T-levels.
You can read all about Dr Seager’s discoveries HERE.
Regular Exercising
Engaging in regular exercises can help increase your testosterone levels. Strength training is ideal for this purpose, as long as you do it intensely. For this form of workout, it is highly advisable to increase the weight and reduce the number of reps. Also, make sure that you concentrate on exercises that work several body muscles as opposed to one such as squats.
When you are weight training, remember to slow down your movement. By doing so, you will be converting the session into a high-intensity workout. Furthermore, ensure you sweat during your workout regimen. Avoid overtraining since too much cardio exercises can reduce your testosterone levels.
Liver Detox
If you want to boost your testosterone levels naturally, you may want to consider embarking on a liver detox or cleanse. Bear in mind that your liver plays a vital role in determining such levels. In fact, it boasts an enzyme that aids in conjugating the 17beta-hydroxyl group of testosterone. What this means is that if the liver is not functioning as it should be, you may experience reduced testosterone output.
To detoxify your liver, you can use Milk Thistle, which is known for its detoxifying properties. Also, consider chelation and cilantro substances, which are known for their ability to rid the body of toxic chemicals.
Avoid Stress, Chill Out
You need to avoid matters that elevate your stress levels by engaging in activities that keep you happy and focused. According to research, high-stress levels trigger a rise in the production of cortisol, which is a stress hormone. Both cortisol and testosterone are often likened to the seesaw movement in that when the levels of one hormone raise, those of the other drop.
High cortisol levels can boost your appetite, causing you to eat more than usual. As a result, increased weight and more body fat may, in turn, affect your testosterone levels. To avoid all this, try as much as possible to maintain a happy life, avoid sweating the small stuff, get quality sleep, as well as maintain a healthy work-life balance. You can consider signing up for tai chi and yoga classes or start deep breathing and meditation exercises. These activities will not only help to clear your mind but also keep high-stress levels at bay.
Consume Healthy Fats
In this case, healthy refers to unsaturated and “good” saturated fats, as they play a significant role in testosterone production and promoting overall health. Some of these fats are contained in avocados, olive oil, coconut oil, raw nuts like almonds and many others. Also, saturated fats such as those found in animal products like egg yolks, dairy products and meat aid in the averting the risk of heart diseases.
Steer clear of a type of fat called trans fat, which is commonly found in packaged foods like peanut butter and yoghurt and fried foods. Aside from lacking any nutritional value, it poses the risk of lifestyle-related complications and diseases.
Get some Minerals, Vitamins and Herbs
Vitamin D is rapidly becoming one of the most well-sought-after vitamins, primarily due to its testosterone boosting properties. A study carried out for one year revealed that supplementing with approximately 3,000 IU of vitamin D3 daily led to an increment in T-levels by nearly 25%. You can get this vitamin by getting some direct sunlight in the morning at least 15 to 30 minutes, or you can consult your physician about getting vitamin D supplements. Other vitamins like A, C and E, are also said to boost your testosterone levels even though additional research requires to be done.
Zinc deficiency (moderate to mild) has also been linked to reduced testosterone levels. For optimal levels of this mineral, talk to your doctor about supplementation. In addition, you can turn your attention to herbs with T-boosting abilities like Ginkgo biloba and ashwagandha just to mention a few of them.
Get Adequate Sleep
Working long hours is not only mentally and physically draining but also downright counterproductive as far as testosterone production is concerned. According to a study found in the Journal of the American Medical Association, sleeping five hours a night for one week led to a decline in testosterone levels by 10 -15 percent in young men. Other studies suggest that adding an extra hour of sleep can result in 15 percent testosterone increment on average. As such, experts recommend 7-10 hours of sleep for optimal health and testosterone levels.
Looking at the above tips, it is clear that you need to change your lifestyle. Make sure you get enough quality sleep each day, stay active, take part in activities that help you get rid of stress, eat healthy foods, and exercise regularly. By doing so, you will start to see signs of optimal testosterone levels in terms less fatigue, better sexual health, among others, as mentioned above.
If you are searching for ways to improve your testosterone levels, you may have already experienced the demerits that come with this hormone’s deficiency. However, there’s no cause for alarm since this issue starts between 25-30 years for most men. The only way to elevate your testosterone levels back safely is to consider the above options among other natural ones. Try as much as possible to incorporate them into your life for improved T-levels, better health, and ultimately enhanced BJJ performance.
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