As promised last week, I’m going to make some suggestions as to how we might optimize the 3 hormones in NATURAL WAYS.
First let’s take a look at what the normal range is: 10 – 20 mcg/dL. The interesting thing is that it is suggested you have the blood test done between 6 a.m. and 8 a.m. So, check with your doctor.
If you are 20 mcg/dL or over here’s what I suggest:
- Get adequate sleep
- Don’t train too much or too long
- Reduce your caffeine intake
- Consume Vitamin C foods and/or supplement with Vitamin C
- Drink plenty of water
- Go out and socialize (a bit difficult in this COVID-19 environment)
- Sip black tea
- Pamper yourself with a massage
- Get a pet
The normal range is 250 – 1100 ng/dL. Of course, your readings will decline as you get older.
If you recall, we suggested that you monitor these hormones in order to age in a healthy way.
Here are mu suggestions:
- Lose bodyfat. Your bodyfat contains an enzyme called aromatase which has a negative impact on testosterone levels.
- Do strength training. Strength training helps you reduce bodyfat while increasing the secretion of anabolic hormones like testosterone and human growth hormone.
- Once or twice a week, do HIIT; warm up for 2 minutes by walking, then sprint for 30 seconds and go back to your starting point in 90 seconds. Repeat this 8 times. This will increase your human growth hormone measurably. But don’t eat for 1 hour as insulin will stop the production of human growth hormone.
- Eat a healthy and reasonable diet. Your diet plays a significant role in testosterone levels.
- Reduce stress.
- Sleep more.
- Go over your medication with your doctor.
12 ng/dL or below is low
50 ng/dL or above is adequate
Above 50 ng/dL is high
Vitamin D is a fat-soluble vitamin, meaning that the body doesn’t get rid of what it doesn’t use. So, one should be cautious about overdoing it. Of course, “overdoing it” can only happen when you supplement.
The natural way of getting Vitamin D, it to sunbathe on your stomach for 15 minutes, and on your back for 15 minutes. The body synthesizes just what it needs and no more. Don’t use sun blocking creams or lotions and don’t supplement if you can do this 3-5 times a week.
When there is no sun, you can supplement; I suggest 600 IU of Vitamin D3 per day in the winter.
Have your D3 levels checked often to ensure that you are around or slightly above 50 ng/dL.
That’s it for today; hope I’ve been useful.