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Testosterone - what you need to know

Posted on: 2019-05-10 12:48:42Healthy Eating  |  Training  |  Weights

Testosterone – what you need to know

Ladies, before you ignore this article thinking it’s not for you, stop and think again. Yes, testosterone is primarily a male hormone but it benefits us as well to have it in our systems. It won’t make you bulky. It won’t cause random hairs to sprout up on your chin. It won’t give you a deep, gravelly voice.

So what does it do that’s beneficial?

Increased testosterone levels are associated with more lean muscle mass which promotes quicker fat loss and so, makes you leaner. It also promotes stronger bones which can help stop the onset of osteoporosis and osteoarthritis.
Higher testosterone levels are also associated with strong libidos, improved cognitive abilities and higher levels of sports performance.

Sadly, your testosterone levels are under attack on a daily basis, from personal and surrounding factors.

1. Low-calorie diets can lower your levels
2. Direct and indirect cigarette smoke plays havoc with testosterone.
3. Alcohol consumption (especially in males) reduces testosterone production by attacking the cells in the testes. 
4. Working in an environment where metal welding, lead or copper smoke are present daily can lead to lower testosterone production.

So what can you do to help?

1. Well balanced weight lifting programme that includes compound movements.
2. Plenty of deep rem sleep every night.
3. A diet that is rich in garlic, magnesium, vitamin K and zinc which can be found in organ meats (liver, kidneys, heart), shellfish and leafy vegetables.