Testosterone to maintain muscle

Testosterone is important for both men and women, but here I’ll concentrate on why us men need it so much. Testosterone release is initiated by the pituitry gland, which signals for more by releasing lutenizing hormone (LH).  It is then produced in the testes (in women it’s produced in the ovaries). Testosterone makes muscles for boys and turns them into sexually functional men. It starts in utero, where testosterone is important for brain development and genitalia (which of course determines the sex of the baby). There is a rise in testosterone at puberty, which is associated with all the traditional changes that you see: facial hair, deepening voice, body shape, and increased size of sex organs. Testosterone levels are highest in a man’s early 20’s. Other responsibilites:

  • active sex drive (for both men and women)
  • increased metabolic function (which is why men have lower body fat and faster healing)
  • sperm maturation and sperm quality
  • bone formation, preservation, and density
  • maintain energy levels

  As we age our production levels decrease. This can be associated with muscle weakness, decrease in bone density, and possibly decreased sexual function. Maintaining testosterone levels are important for a spectrum of health reasons. Maintaining levels can:

  • lower LDL

    Adequate levels can build muscle and decrease body fat

  • lower triglycerides
  • raise HDL
  • decrease blood pressure
  • normalize abnormal heart rhythms
  • improve insulin resistence
  • build muscle
  • decrease body fat

* Also low levels can cause depression or fatigue

  What can you eat to help keep testosterone levels up? Here are some foods that may help:

  • Oysters: they are very high in zinc, which can raise testosterone and sperm production

    Asparagus and salmon can help with testosterone production

  • Asparagus: rich in vitamin E, which stimulates the production of sex hormones and is important for a healthy sex life
  • Almonds: prime source of essential fatty acids, which are the raw materials for a man’s healthy production of hormones
  • Avocado: high in folic acid, which metabolizes proteins and B6 to increase male hormone production
  • Oily fish (salmon): contains essential fats (omega-3) and saturated fats that are essential for normal testosterone production
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