Tiêu đề Primal testosterone.pdf ✅

PRIMAL TESTOSTERONE P R I M A L U P G R A D E
Lifestyle To be honest if these basics aren’t in place, the supplements may not make much of a difference for you in many if not all areas. I want to start with one of the easiest ones, WALKING! You see the chart, that data shows a STRONG correlation between daily step count and total testosterone levels. (chart post from: Metabolic Mike) Is the high step count causing high testosterone? Or do people with high testosterone simply take more steps? I don’t know for sure based on this chart, but regardless. People with higher test take more steps. So get a MINIMUM of 8k steps/day regardless for a good boost.
The data above shows a 7 ng/dL boost per every 1000 steps. So if you increase your daily step count by 5k/day, you’re looking at a 35-40 ng/dL boost from walking alone. That doesn’t factor in downstream cascades, improved body composition, etc. which would further the benefits on testosterone. Nutrition (yes, this is part of your lifestyle!) Don’t overlook this one either. Simple deficiencies can lead to big drops in testosterone. ● Depleting potassium can cause testosterone to drop up to 98% ● Zinc deficiencies lead to excessive aromatization, down-r AR ● Magnesium loss has been correlated with hypogonadism. The list goes on and on (find a good quality multi-vitamin [no oxide forms of vitamins])
Macronutrients matter as well. No fad diet is beneficial for testosterone. No fad diet gets this right. A ketogenic diet would deplete electrolytes, dropping testosterone like crazy. A low fat diet would lack saturated fats and cholesterol, the backbone of testosterone. A low protein diet is obviously insane... Imma talk diet for a few pages, get a notebook out for a potential shopping list. Let’s start with carbs Your brain alone needs 100g of glucose a day. Then your gonads, thyroid, muscles, and almost everything else need much more themselves. Carbs are muscle sparing. Carbs increase testosterone and reduce cortisol. So STOP fearing sugar! You should get a minimum of 30% of your daily calories from carbohydrates. Good carb sources for muscle building and testosterone are: ❖ Kiwis ❖ Honey ❖ Apples ❖ Oranges ❖ Bananas ❖ Cherries ❖ Coconut water ❖ Organic fruit juice ❖ Asparagus ❖ Broccoli ❖ Potato ❖ Rice This isn’t all, but many of these fruit choices are better options as far as glycemic index and/or testosterone. One if not both.