Athlete 101: health, #226

By Ashkan Markadeh

the knowledgeable way of doing tasks is a blessing only can be earned with effort, if you are an athlete and want to bring your game, physique, or your performance to the next level this book is a must in your arsenal, in this book we talk about researched base ways to bring up your hormones to the ultimate and lower the unnecessary to the minimum, we talk about all types of diets for an athlete, recovery, cardiovascular, recipes for vegetarians, keto, and carnivore diet.

I hope you enjoyed this book as I enjoyed writing this book. This manual guides you on how to go by each round to the path of growing a pro athlete. Athletes may have ups and downs during his/her sports life.

If you run something during work, it could be because your body isn't growing enough after each workout to get more active.

 

Hard practice damages the body, but rest enables the body to heal and return more powerful than before.

Athletes who neglect their recovery will gain little from practice, at the chance of injury, overtraining, and burnout.

Filled with self-assessments, activities, and fun cases, this book is a must-read for athletes looking to change their game, as well as coaches and parents who guide and support them along the way.

 

• Language: English
• Publisher: A.M
• Release date: Aug 2, 2021
• ISBN: 9798201110642

Ashkan Markadeh

A.M is a freelance SEO strategist and content writer with five years of work experience. He is excellent at helping businesses rank for target keywords. Over the last quarter, he wrote four articles for UliTtly CRM, which are all currently position zero on Google for different keyword searches. He also helped ClaireKu LLC rank for "best LLC services in Montreal." When he isn't helping businesses get a competitive advantage, A.M enjoys listening to music and reading about politics. 

Book preview

Ch # 1

Improving the function of gonads and testicals in men

TESTOSTERONE IS A HORMONE produced naturally by the body. We mainly hear about it in the fitness industry, as it is credited with a vital function in muscle growth. But is it possible to increase my testosterone levels? 

What role does testosterone have in our body?

TESTOSTERONE IS A HORMONE considered responsible for making muscle. This is also why there are so many tips and tricks to answer the question: how to increase your testosterone level?. " But does an increase in testosterone production at least make sense? To answer this question, let's briefly take a look at the functions of this sex hormone.

Testosterone is a sex hormone created by the body. It is commonly called the male hormone. However, it is also produced in women. And it does not play an unimportant role in it! Testosterone has other functions besides building muscle mass, prominent facial features, and growing thicker hair and beard. Studies show that this hormone influences, among other things, the transport of certain messenger substances in our body, in addition to influencing our cardiovascular system and the health of our bones 1.

A lack of testosterone is often associated with depression, listlessness, as well as mood swings. Nothing is surprising about this: when you have too much or too little testosterone, you experience hormonal imbalance. So, the emotions are like on a roller coaster!

How do you notice a testosterone deficit?

A LACK OF TESTOSTERONE symptoms is varied and generally influences physical, mental, or sexual well-being. Depressed moods, hair loss, or low libido can be the first signs 2. However, when one is not an expert, it is pretty challenging to identify a deficiency of this hormone.

If you think you have testosterone in less quantity, we recommend that you see a doctor. They can accurately measure your hormone levels and tell you if an increase in testosterone would benefit you. Whether done naturally or not, we recommend that you always make an active change in your hormonal balance under the supervision of a doctor or expert you trust.

How to increase testosterone? Home remedies

IT IS NOT UNCOMMON for men to hope to achieve better muscle growth by increasing their testosterone levels. To do this, artificial hormonal supplements are not always necessary. 

If you want to raise the level of your testosterone naturally, there are several options. Here are the most popular home remedies for increased testosterone production. We have combined them here just for you:

Avocado, salmon, walnuts. for unsaturated fatty acids

Testosterone is formed from cholesterol. Therefore, a diet high in fat and unsaturated fatty acids can promote testosterone production. Good fats in avocados, salmon, nuts, seeds, and high-quality oils like olive oil. In general, try to eat a lot of good fats and a little saturated fat. To learn more about the topic of fatty acids, 

We want to help you find the recipe you need to increase your testosterone levels. How about, for example, baked

Vegetables with salmon? It's a light dish with almost no carbohydrates and lots of good fats. 

Cheese, beans, yogurt, fish. for zinc intake

Zinc is a vital component of many enzymes, as are many proteins. It is involved in various reactions of the organism, particularly in cell growth and different metabolic processes. Zinc is also known to increase testosterone 3. Generally, men have a higher zinc requirement than women. In most cases, however, a pre-planned diet is sufficient to ensure adequate zinc intake. So, eat cheese, beans, yogurt, meat, seafood, and nuts more often.

Our editorial tip: A lack of zinc can also lead to problems with concentration and fatigue. ZN: MG capsules provide you with sufficient zinc and provide you with quality magnesium. Without any chemicals.

A good sunbath to stock up on vitamin D

Vitamin D promotes the regular release of testosterone and thus contributes to all metabolic processes associated with our body 4. Vitamin D is colloquially known as the sun hormone. Fifteen minutes of sun a day may be enough to cover your vitamin needs. Compared to other foods, eggs, herring, salmon, and avocado also contain many vitamin D.

Garlic for allicin

Garlic and other leek-like vegetables contain a relatively high proportion of allicin. Allicin is an amino acid similar to sulfur believed to have an antibacterial and inhibitory effect on cortisol. Cortisol is also recognized as a stress hormone. It is a kind of testosterone antagonist and can therefore slow down its production 5. But do you think you can eat that much garlic? Don't you prefer to look for another solution?

Intermittent fasting

Along with a proper diet, a short period of fasting can also boost your testosterone levels. According to research, even a short daily period of fasting can significantly increase testosterone in the body 6. Intermittent fasting is an easy way to incorporate a short period of fasting into your daily Life. Interval fasting adepts plan their fasting period overnight. You can, for example, start fasting in the evening after dinner and start eating the next day again at lunchtime.

Strength sport and interval training

Physical activity is good for your health; it's not been a secret for a long time. But sport is also an effective stimulant to release testosterone. Studies have proven that the more intensive the training, the higher the production 7 of the hormone. This applies to both men and women. This is why strength training and interval training are particularly suitable for significantly increasing the level of testosterone in the body.

Unlike traditional cardio training, interval training has the advantage of being done in phases. The phases of rest and effort alternate between them. Interval proactive can be done in almost any sport, such as jogging, swimming, cycling, or weight training. For example, you can alternate sprinting on the treadmill for a few minutes and walking for a few minutes as well. One well-known proactive of interval training is the idea of HIIT.

If you prefer to lift heavy weights indoors, it is best to do the beginning level exercises. The benefit of these exercises is that all the large muscles are also used in addition to many small muscle groups. The body then releases more testosterone. But lifting weights can also naturally increase your testosterone eight levels, and therefore your muscle mass. 

Basic exercises include:

Squats

The bench presses

Deadlift

The pumps

The shoulder presses

The rower (if applicable)

TO AVOID MAKING MISTAKES during training, ensure that each movement is carried out correctly. Get our guide to bodybuilding. 

Enough sleep

One of the simplest methods to boost your testosterone levels is to get enough sleep.9 because it is mainly at night that our bodies produce many hormones. On average, a person requires eight hours of sleep. Those who sleep too little and too often risk much more than just not being in good shape the next day - this can disrupt their hormonal balance. Does sleeping badly happen to you often? So, try one of our tips for sleeping well.

Increase your testosterone production: drugs

There are many products on the market To increase the level of testosterone in the body, both for men and women,. Indeed, many micronutrients influence our hormonal balance and promote normal testosterone production. Before trying to boost your testosterone quaintly with medications or supplements, consult a professional first. A doctor can take a detailed look at your hormone profile and decide which treatment method is best for you. It is often enough to change something in your diet.

Food supplements to boost testosterone

If you often do not meet your micronutrient needs enough, food supplements may be helpful. However, they should in no way replace a healthy and balanced diet.

Zinc and vitamin D are used to increase testosterone levels. Always pay attention to the quality and production of dietary supplements when you choose them. 2500iu of Vitamin D3 and 25 mg of Zink daily is more than enough.

VITAMIN D3K2 DROPS ARE like a liquid sun. High purified vitamin D combined with vitamin K. and easy to dose. Vitamin K2 as MK-7 inhibits arterial calcification and acts as an antioxidant, a study recently published in Vascular Pharmacology shows K2 as MK-7 boosts nitric oxide (NO). 150 mcg daily is agreat dosage to start for men.

Increase testosterone with BCAAs?

Taking BCAAs, along with a good training program can also increase testosterone levels 10. Among the supplements, no other enjoys such a good reputation for muscle growth as BCAAs. Derived from the English Branched Chain Amino Acids, this acronym designates an amino acid with a branched side chain - the latter comprising three of the essential amino acids: leucine, isoleucine and valine.

These three amino acids play an important role in the quality of muscles and provide you with enough energy to expend during training.

Herbal products

Besides zinc, vitamin D and BCAAs, you also have the option of trying herbal remedies. Some plants contain what are called Phyto androgens. It is almost the plant version of testosterone. Consuming more foods high in Phyto androgens would have a positive effect on the production of testosterone in humans. However, this research has not yet been scientifically verified.

The following plants contain relatively high levels of Phyto androgens:

Ginseng

Nettle root

Macca

Pine nut extract

Olive leaf extract

Pine pollen

Terrestrial tribune, also called Maltese Cross

spinach

So that you don't have to eat all of these ingredients separately, there are different supplements that combine them all.

Small recommendation: make sure that the products you choose are really 100% of plant origin. Ask your doctor for advice.

Avoid testosterone killers

We often say to ourselves that we would like to find the miracle pill to solve all our problems. But instead of just looking to increase your testosterone levels, you should already be avoiding testosterone killers. The cause of testosterone deficiency is often due to poor lifestyle. Thus, overweight, stress, lack of sleep, and excessive alcohol and nicotine consumption can have a negative effect on testosterone creation. By altering your bad habits, you can amazingly improve your health.

High percentage of body fat

Various researches have proved that overweight people are often affected by testosterone deficiency. This can be explained by the high percentage of body fat. However, there is no obvious proof for this. Moreover, the breasts that some men have are not a clear indication of a testosterone deficiency in them. The causes of the accumulation of fat in the breast area in men are varied.

In any case, regular physical activity and a healthy balanced diet prevent hormonal imbalances and also reduce the percentage of body fat.

Alcohol and nicotine

Excessive alcohol usage can also have a bad effect on testosterone production. Beer in particular, yet considered the drink of men par excellence, is anything but favorable to testosterone. The hops in beer are the cause: it is a phytoestrogen which, unlike Phyto androgens, supplies our body with plant estrogen. But excessive consumption of other alcoholic beverages also has a negative influence on testosterone 11.

It's no longer a secret that nicotine is not good for your health. Whether the nicotine in cigarettes harms the health of your lungs, that's for sure, but whether it also has a bad impression on your testosterone levels, we don't yet know exactly 12.

Depression and deficiency of sleep or taking rest

Stress and its results on health are no longer rare in our current society. As depression is an integral part of our daily life, it can also affect the hormonal balance in our body 13. Because in painful situations our body releases cortisol - a hormone that has a negative influence on testosterone production. Particularly in young men, constant stress is a common cause for testosterone deficiency.

The same is true of lack of taking rest: anyone who sleeps too little for a long time is at risk of seeing their testosterone level drop dramatically. Studies show that getting just 4 hours of sleep per night already leads to a 60% drop in testosterone compared to 8 hours of sleep 14. The reason is the absence of the paradoxical sleep phase, also known as REM sleep. During this phase, we are in a deep sleep. It is during this phase that our brain gives the body the instructions relating to the production of hormones. Anyone who does not get enough sleep would no longer have a REM phase. As a result, no or only a few messenger substances relating to hormone production are emitted. As a result, hormone production drops.

So always give yourself a good night’s sleep. On average, we recommend 8 hours of sleep per night. Getting some rest every once in a while, also helps reduce stress levels - as in the case of the micro-nap, a little nap that only lasts a few minutes.

Measure your testosterone level

The testosterone level is measured by means of a blood count taken by the doctor. Internationally, the normal level of testosterone in men is:

Total testosterone:> 12.1 nmol / L

Free testosterone: 243 pool / L 15

These values ​​are much lower in women. Various researches have also shown that the testosterone level decreases by around 0.4 to 1% per year from the age of 45. This reduction is of physiological origin and can be intensified by certain diseases or by the killer-testosterone mentioned above.

Increase Testosterone Levels in Women

WHETHER IN MEN OR WOMEN, the hormone is produced naturally. However, unlike men, increasing testosterone levels in women is not easy for many of them. Thus, an excess of this hormone in women can lead to unpleasant facial hair, a deeper voice and the absence of periods.

But too little testosterone isn't good either. Thus, a lack of this hormone can also lead to a decrease in sexual desire in women, especially during menopause 16. Treatment methods aimed at increasing testosterone in women are still in their infancy. However, studies show that the same hormonal supplements cannot be used by men and women in the same way.

Increase your testosterone: our conclusion

TESTOSTERONE IS INVOLVED in various functions of the body. This hormone influences the physical, mental and sexual goodness of both sexes.

You can speed up your testosterone levels by eating a healthy diet, getting enough sleep, reducing stress, and exercising regularly. Always consult a doctor before starting hormonal supplementation.

Excessive alcohol usage and lack of taking rest can have a negative effect on testosterone levels.

Women also need a sufficient amount of testosterone. However, to date, the link between a testosterone deficiency (or an increase in it) and the resulting consequences on women's health has been the subject of few studies. To increase their testosterone levels, women should use other supplements than men.

What are Probiotics?

OUR BODIES ARE HOME to tens of trillions of microorganisms like bacteria and spores. Most of them are bacteria located in the intestines. 

In fact, there are more of these single-celled organisms in your body than there are cells. On the other hand, because they are smaller than cells, they are only a tiny fraction of your body weight. 

There are certain strains of bacteria in your body that are good for you. Your health depends on the right balance of the good strains of bacteria and the bad ones. The good strains are called probiotics.

The most well-known probiotics are bacteria, however some spores are also considered probiotics.

There are particular probiotics(Lactobacillus reuteri )shown to be very effective on gonads' functionality.

A study with aging mice given the probiotic Lactobacillus reuteri their drinking water resulted in larger testicles, increased serum testosterone levels, and spermatogenesis than their regular diet counterparts.

You can change the balance between good and bad bacteria with the help of foods, drinks, and supplements rich in probiotics.

How Do Probiotics Work?

Healthy bacteria are involved in too many bodily processes to mention here. You will learn more about some of the roles that different strains play in the section on the benefits of probiotics. The only subject of the effects of intestinal bacteria on the nervous system could fill a few volumes of content.

Perhaps we can start with this topic, precisely the gut-brain axis. In a few words...

The Gut-Brain Axis (GBA)

The gut-brain axis is what connects your gut to your central nervous system (brain and spine). It also includes your endocrine system (gland) and your immune system. The cognitive and emotional centers of your brain are particularly active in the axis. 

Your intestinal bacteria play a major role in this axis. They affect your