riicaard_
Iron
- Joined
- Sep 25, 2024
- Posts
- 29
- Reputation
- 14
Androgen Receptors (AR) are proteins found inside cells that bind to androgens, such as testosterone and dihydrotestosterone (DHT). They act as switches that turn on specific genes related to muscle growth, strength, libido, hair growth, and overall male characteristics.
- For example, this guy may have a low Androgen Receptor Sensivity and an overall lack of Masculine Dimorphism due to his poor hormonal levels, you could se the representation in the photo that is in the low left corner.
- And for example, here is a guy with high Androgen Receptor Sensivity, easy to see right? High androgen receptor sensivity is helping his hormones to express in his body the best way possible giving him that masculine, healthy and atractive look.
That’s why increasing AR sensitivity helps maximize the benefits of androgens.
Now, if you want to increase your sensitivity to androgen receptors (AR), there are several strategies that can help. While the number of androgen receptors is largely determined by genetics, certain habits can optimize their function and expression. Here are some ways to do it:
Conclusion: Improving androgen sensitivity requires a combination of good nutrition, smart training, stress reduction, and hormone optimization. If you apply these changes consistently, you’ll likely notice improvements in your response to testosterone and its impact on strength, energy, and body composition.
How They Work:
- Androgens (testosterone/DHT) enter the cell and bind to the AR.
- The activated receptor moves into the nucleus and binds to DNA.
- This triggers gene expression, leading to muscle protein synthesis, body hair growth, deeper voice, etc.
Why Are They Important?
- More AR activity = better response to testosterone → More muscle, strength, and performance.
- Low AR sensitivity can lead to weak androgen effects, even with high testosterone levels.
- For example, this guy may have a low Androgen Receptor Sensivity and an overall lack of Masculine Dimorphism due to his poor hormonal levels, you could se the representation in the photo that is in the low left corner.
- And for example, here is a guy with high Androgen Receptor Sensivity, easy to see right? High androgen receptor sensivity is helping his hormones to express in his body the best way possible giving him that masculine, healthy and atractive look.
That’s why increasing AR sensitivity helps maximize the benefits of androgens.
Now, if you want to increase your sensitivity to androgen receptors (AR), there are several strategies that can help. While the number of androgen receptors is largely determined by genetics, certain habits can optimize their function and expression. Here are some ways to do it:
1. Optimize Key Hormones
- Maintain healthy testosterone levels: Good testosterone levels increase receptor activation. To achieve this:
- Get quality sleep (7-9 hours).
- Avoid chronic stress (reduce cortisol).
- Consume enough healthy fats (avocado, olive oil, nuts).
- Ensure adequate levels of zinc, magnesium, and vitamin D.
- Reduce excess estrogen and prolactin:
- Avoid plastics with BPA and products containing xenoestrogens.
- Eat cruciferous vegetables (broccoli, cauliflower) to help eliminate estrogens.
- Maintain a low body fat percentage, as adipose tissue converts testosterone into estrogen.
2. Smart Training
- Engage in intense strength training (heavy weights, 4-6 reps).
- Compound exercises like squats, deadlifts, and bench presses help express more AR receptors.
- Avoid excessive cardio, as it can increase cortisol and reduce androgen sensitivity.
3. Specific Nutrition
- Eat foods that promote androgen receptor expression:
- Lean meats and eggs: Rich in cholesterol and essential proteins.
- Omega-3 (fish, chia seeds, walnuts): Reduces inflammation and improves cellular function.
- Polyphenols (turmeric, green tea, cacao): May help increase AR expression.
4. Reduce Inflammation and Oxidative Stress
- Chronic inflammation can reduce androgen receptor function. Some strategies to avoid it:
- Anti-inflammatory diet: Less sugar, more vegetables, and healthy fats.
- Useful supplements: Omega-3, turmeric, resveratrol.
- Avoid alcohol and smoking, as they damage hormonal function.
5. Exposure to Cold and Heat
- Cold showers and sauna: Some studies suggest that exposure to extreme cold and heat can increase androgen receptor sensitivity.
6. Intermittent Fasting and Ketosis
- Some research suggests that intermittent fasting and low-carb diets can increase the density and efficiency of androgen receptors by improving insulin sensitivity and reducing inflammation.
7. Strategic Supplementation
- Vitamin D3 (5000 IU/day if deficient).
- Boron (3-10 mg/day) may help lower estrogen and improve testosterone activity.
- Forskolin and ashwagandha may increase AR expression.
Conclusion: Improving androgen sensitivity requires a combination of good nutrition, smart training, stress reduction, and hormone optimization. If you apply these changes consistently, you’ll likely notice improvements in your response to testosterone and its impact on strength, energy, and body composition.
