Como aumentar sua testosterona. como aumentar o desejo.
If you watch this video up to the end, you will learn how to naturally boost your testosterone levels. This video is more focused on men. However, if you are a woman, you should also watch this up to the end, as women’s bodies also manufacture testosterone. If you follow these tips, you will, additionaly, have a much easier time to keep a lean and ripped body Dr. Alain Dutra M.D.
Urology and Integrative Medicine
Health and Quality of Life topics Hello! I’m Dr. Alain Machado Dutra. It’s my great pleasure to have you here with me. If you’re new to this channel, welcome. Nearly 200 health videos have been published already. Browse through this channel’s content later, you will be amazed by the amount of materials already covered. You will surely find a video that is important for your own health or your family’s. Some of these videos are more lenghty and complete, while others are shorter and straightforward. Take a look at them after. I’m sure you will not regret. First of all, if you want health tips, on how to reach excellence in your life and have full health, subscribe to this channel, hit the notification bell to be informed of new videos, give your thumbs up on this video and don’t forget to share this video with someone you know. You never know who could possibly benefit from the content of this channel’s videos. In the last 30 years, the environment became virtually inhospitable to male mammals. Why is that? Many of the toxic substances that are changing the environment have an estrogen-like activity, the female hormone. XENOESTROGENS
They are named xenoestrogens. These xenoestrogens are mainly from the plastic industry. They can link to estrogen receptors in our bodies, and have a feminizing activity on males, including the ones of the human race. So studies demonstrate that, in the last 30 years, there was a decrease of about 55% in men’s fertility. If nothing is done, there are estimates, realistic or maybe pessimistic ones, that predict that 20 years from now, mankind maybe enters a reproductive collapse. At 18 years of age, men reach their peak of testosterone. From age 30 and up, men have a drop of about 1.5% of it per year each year. So it’s a downhill after 30 years. The best way to safeguard testosterone is the natural way. By safeguarding testosterone, you will be able to ensure good health of both men and women. Because testosterone ensures bone density and muscle mass, libido (i.e. sexual desire), and also cognition and sense of direction. It’s very common to older men as they lose testosterone to, e.g., start to get lost at mall’s parking lots, as one of testosterone roles is providing sense of direction. In addition, the body fat levels are also regulated by testosterone. When you have a decline of testosterone, it’s much easier to store visceral fat and fat in general in your body. The energy levels are also intricately linked to testosterone. When there’s a drop of that hormone, you will experience a drop of energy levels and more difficulty having a good day-to-day performance. So what tips do I have to offer you in order to naturally maintain good levels of testosterone and thereby maintaining full health? Both full mental and physical health. One of the top tips is to do strenght training, 1 – STRENGHT TRAINING
which could be weight training, cross fit, or functional training, any kind of modality which encompass strenght and stamina training. That type of exercise is essential to boost testosterone levels naturally. But how can those physical activities increase testosterone? Several scientific works show that after a day of exercising, at the night right after the physical activity, your body will manufacture more GH, aka growth hormone, which in the body, indeed, acts more as a cell repair hormone. GH will also stimulate a greater manufacturing of testosterone by the gonads. Another type of exercise that helps maintaining a high level of testosterone, besides the resistance exercise or strenght training, is HIIT exercise, which is short for high-intensity interval training. So for you to do a HIIT activity, which could be both e.g. a functional training and exercising on a treadmill or a bicycle, in which you do a low-intensity exercise for one minute, the next minute you do it at a somewhat higher intensity, and in the next one, you do it at a very high intensity, and then go back to that one-minute rest, of a much lower intensity exercise. By varying your exercise’s intensity repeatedly throughout the same set, you will be able to boost your GH production and propitiate an increase of testosterone. So HIIT can be done both on a treadmill and a bicycle, but also as a sequence of physical exercises of functional training, in which several muscle groups are worked out together. You can do a sequence of high-intensity exercises of various muscle groups followed by lighter exercises, alternating. In that way, you would be following an HIIT plan and be able to increase your testosterone levels. For those who like to do physical activities like marathon or similar, it’s important to note that this type of long-term exercise, the so-called endurance exercise, can cause testosterone levels to drop. So be very careful, don’t overdo, don’t overtrain yourself, otherwise you will lose muscle mass as it’s very common to the enthusiasts of that kind of physical activity, who do that in a more professional way. 2 – INGEST ENOUGH FATS!
As regards foods, nowadays, since the ’60s there is the culture of fat phobia as in fear of consuming fats. That is because, for many years now, people followed mistaken nutritional guidelines. It’s essential that you ingest enough healthy fats, because if you have low blood cholesterol, you won’t be able to form hormones, as all of them are cholesterol derivatives. The so-called sex hormones are all steroidal, that is, cholesterol derivatives. So it’s very important that you ingest healthy fats as in coconut oil, avocado oil or olive oil. Because if you don’t consume enough of those fats, you won’t be able to produce those hormones. Furthermore, more than 65% of your brain is made of fat. That’s why it’s essential for a good brain health that you ingest enough fats. A good fat ratio would be to ingest around 50% of healthy fats, 40% of protein and 10% of carbohydrates. With such carbohydrates being complex and natural, come from nature, sweet potatoes for instance. Processed, industrialized foods, foods stored in plastic containers can be highly inflammatory. Storing in plastic containers can cause a release into foods of the plastics industry toxic substances, such as bisphenol A and phthalates. That can cause an effect similar of the female hormone, as said previously in this video, because those plastics have a xenoestrogen activity, they mimic the female hormone activity in your body. Finally, artifical foods, or processed, industrialized foods have several chemical additives, which can also have a xenoestrogen activity. Cutting out sugar and simple carbohydrates would greatly benefit your health, as those sugars not only have a high inflammatory activity, but also greatly increases insulin production. Excessive insulin in the body have a contrary effect to testosterone. Those sugars will reduce testosterone and elevate body inflammation. In addition, plastic bottled water and non-fermented soy also have a similar effect to the female hormone, xenoestrogen effect. Those can cause feminization in men, and localized fat and stretch marks on women. 3 – INTERMITTENT FASTING
Intermittent fasting is another great strategy for you to manage to boost your testosteone levels naturally. Studies show that if you do intermittent fasting, you will increase your testosterone levels by 200%. Although it’s a transitory increase, if you consistently fast thoughout your life, you will notice that that testosterone increase will be maintained for an extended period of time. To know more about intermittent fasting, watch this sequence of three videos in a playlist, at the upper right corner of this video, in the card you see right now. 4 – STRESS REDUCTION
Stress reduction is another essential step to boost your testosterone. For those who don’t have adrenal fatigue, which is a specific condition… To know more about adrenal fatigue, watch the video at the upper right corner of your screen. Anyway, if you have chronic stress, chances are you have elevated blood cortisol. Elevated cortisol will have a negative impact in your testosterone. It will prevent testosterone from reaching adequate levels. So stress management is very important. A few effective techniques for stress management are meditation or relaxation techniques, it can be Tai Chi Chuan, Qi Gong, Lian Gong, yoga itself. RELAXATION OR PRAYER
Several relaxation techniques or prayers lend themselves to that. The gratitude journal, in which you record all you are grateful for in your life. That helps a lot in managing stress. 5 – SLEEP RITUAL
And there’s also a proper sleep ritual. Sleeping properly, enough hours. There’s this whole ritual, in which, one hour earlier, you go to bed, disconnect from the world, turn off your phone, turn off the screens. At that time, before sleep, take a relaxing hot bath, light an incense, place drops of lavender essential oil on your body, play a relaxing song, turn off your room’s lights, leave out only one soft indirect light so you can read a book, a paper one, so you can relax before sleep. That will make falling asleep much easier and also having a quieter sleep night. All too often, people have low levels of magnesium and low levels of zinc. ZINC AND MAGNESIUM
The ideal is that you have those two minerals measured as red blood cell measurement That you measure both of them which is measuring inside the erythrocyte, a more expensive test, not covered by health plans. But it’s interesting that, at least once in your lifetime, you do that test. If you suspect your levels of magnesium and zinc are low, you can supplement. An easy and cheap way of supplementing magnesium is taking magnesium citrate, which can be done in powder form, gradually increasing the dose to achieve the dose that you check that has a calming activity in your brain. You can take this magnesium prior to bedtime. A tip is to dilute that magnesium citrate powder with hot water until it bubbles. That way, you will dissociate magnesium ions, so the mineral will be easier to absorb. And zinc can be replenished with compounding, pharmacy compounding. Or there are several supplements in the market that associate zinc with magnesium. Therefore, it’s crucial to have appropriate levels of zinc and magnesium for you to produce testosterone properly. And it is very important that you keep Vitamin D levels in the blood above 55. Most of labs state that around 20 to 30 it is ok, but for you to have good health, full health, it’s interesting that you keep it above 55, of 25-hydroxyvitamin D in your blood. In addition, there are several other substances that can help your testosterone production. BCAA
One of them are the brainched-chain aminoacids, named BCAAs FENUGREEK, MULTIVITAMINS, MULTIMINERALS Ashwagandha, tribulus terrestris DHEA, GINGER, D-ASPARTIC ACID
DHEA, which is an adrenal hormone, ginger, D-aspartic acid. HORNY GOAT, EPIMEDIUM
Horny goat weed, and another herb named Epimedium. LONG JACK, KOREAN RED GINSENG, MUIRA PUAMA
Among other herbs. So, did you like this video? Give your thumbs up. Don’t forget to subscribe to the channel. Share this video with your friends and family. Hit the notification bell to be informed of new videos and send your suggestions of new video topics. Big hug e kiss in your heart. Don’t forget to like this video, click the subscribe button and hit the bell to be notified of new videos.