The Brutal Truth About Testosterone + 5 Science-Based Activities to Boost It
Testosterone is the main male sex hormone, which has become an increasingly popular topic in recent years. This is partly because there is an observable negative trend of its decline in current society. Testosterone, the hormone of strength and energy, is needed for both female and primarily male health. Testosterone levels naturally decline with age at a rate of about 1% per year, but in modern society we can see the decline trending much faster. The testosterone values of men from decades past were noticeably higher than those of men today.
Testosterone trend down
The study, which was published in the Journal of Clinical Endocrinology and Metabolism, documented the levels of total and bioavailable testosterone in more than 1,500 randomly selected men from the US. Samples were taken from the first group between 1987 and 1989, from the second group from 1995 to 1997, and from the third group from 2002 to 2004. The study found a clear trend, namely that both testosterone levels were gradually decreasing. Accordingly, the younger generation of men had lower total and free testosterone levels than the previous generation! (TG Travison, 2007) . Despite some limitations the study has, the trend of declining testosterone is unfortunately a cruel part of today's society. (1)
There are many factors that negatively affect testosterone in today's world. From the chronic effect of stress, through the quantities of estrogenic cosmetics, the quality of water and diet, or ubiquitous hormonal disruptors. All of these and more are the silent killers of testosterone that we encounter in our daily lives.
But let's look at the other, slightly more positive side of the issue. From lowering testosterone to increasing it. Specifically, science-based activities and substances that can help increase testosterone.
How to increase testosterone?
Sleep
Quality sleep is the basis of health, we all know that. However, it may be news to some that lack of sleep can lead to lower testosterone levels. In a study in which men slept 5-6 hours for a week instead of the usual 8 hours, their testosterone levels dropped by about 15% (2) . It is therefore important to ensure quality sleep with a sufficient number of hours, which is usually 7-9.
Power training
Thus, an activity that focuses primarily on developing strength and building muscle mass may be one of the best strategies for building toughness and enhancing masculinity. Research shows that regular exercise, especially strength training, can increase testosterone levels. (3) And how? You can start with complex exercises that require the involvement of several muscle groups at once. For example, squats, lunges, bench press, push-ups or deadlifts.
A diet rich in nutrients
Just like quality sleep, a quality diet is the absolute basis of health, but also of testosterone levels. Certain foods can directly affect its levels. These include, for example, fatty fish, oysters, butter, eggs and beef. In addition, there is also enough zinc and vitamin D, which have a direct effect on testosterone levels. ( 7 ) . _ _ %), led to an increase in testosterone. (4) We therefore recommend a balanced diet based on proteins with enough of the aforementioned foods and nutrients.
A healthy lifestyle with compensation for excess stress
Smoking and drinking alcohol reduce testosterone levels (5) , (6) . The same is true of stress if there is an excess of it. Conversely, maintaining a healthy lifestyle, including regular exercise, a healthy diet, and stress-relieving activities can help maintain or even increase testosterone levels. The ideal strategy for increasing testosterone can be to exchange weekend alcoholic parties for a trip to nature, a visit to the sauna, or a massage.
Natural substances with a positive effect on testosterone
Nature can be a helper in solving all kinds of problems, and this also applies to problems with decreasing testosterone. It provides us with substances such as Maca, a herb from Peru that is traditionally used as an aphrodisiac to increase male energy and vitality. Some studies suggest that it can have a positive effect on testosterone levels, or a positive effect on sexual function and increased fertility (9) . Siberian ginseng can be another helper in this matter. This herb is known for its positive effects on hormone levels, fatigue and stress. Data from some research shows that it can also have a positive effect on testosterone levels (10) .
More advanced supplementation tactics
As you can see for yourself, there are quite a few natural substances, minerals or amino acids with scientifically proven effects on testosterone, sexual health and energy. We decided to select the best and most effective ones and then combine them into a unique combination called Anabolic Fusion . This is our new product aimed at supporting testosterone, strength, performance, hormonal balance, sexuality, overall vitality and, last but not least, better stress management. So, if you are looking for a tool to kick your manhood, increase sexuality and strength, or reduce the effects of stress, Anabolic Fusion is right here for you.
Anabolic Fusion works best in conjunction with the activities mentioned above. So if you combine quality sleep, strength training, eating a balanced diet rich in nutrients with an overall healthy lifestyle and Anabolic Fusion supplementation, you will feel it not only on your hormonal levels, but also on your overall energy level and your enjoyment of life!
Cool, Flow
