The Stigma Of Testosterone
There seems to be a stigma surrounding the topic of testosterone. This could be an extension of the paranoia in athletic circles. Testosterone is a restricted substance, associated with the terms steroid and Performance Enhancing Drug. Hell, taking non-prescription testosterone is a felony crime in the United States, independent from participation in sports.
In the medical world, testosterone function is important enough to warrant regular monitoring. It should absolutely be a component of yearly physicals, and MDs should be using questions to actively monitor for hypogonadism in their patients, at any age. Should be.
The reality is there is no standard whatsoever. Hypogonadism, aka suboptimal testosterone function, has no official definition. There is no established standard of care. Its overlooked.
Some estimates suggest 13 million men suffer from suboptimal testosterone in the U.S. alone. Despite this, very few will seek diagnosis, and less will address treatment. The pervasive idea is that low T is a fact of aging, and men also dont want to admit to any difficulties in the bedroom.
Because guys associate testosterone purely with sexual performance, I think we often sweep problems under the rug. No one wants to see themselves as impotent, even to an extent. But the reality is these signs and declines are also raising your risk of all manner of disease, ranging from diabetes to heart disease.
Testosterone And Vegetarian Diets
Another common concept is that vegan and vegetarian diets will contribute to lower levels of testosterone. Still, one study found vegans to have higher testosterone levels than both vegetarians and meat-eaters .
The vegans and vegetarians in this study were younger and had a lower body weight than meat-eaters, which can affect the results. If these men were healthier in general, they would also tend to have higher testosterone levels.
Nonetheless, the study seems to prove that you can have a vegetarian or vegan diet and enjoy optimal hormonal balance and health.
Need a boost?
Ditch Magnesium And Zinc Supplements And Get Them Naturally
Magnesium and zinc are among the essential minerals for the production of testosterone. Essentially, you are directly hurting testosterone production in your body by not taking them, as it will lack these critical ingredients for the production.
Fortunately, you can get them without needing to take any pills. Foods that contain both these minerals include sesame seeds, yogurt, pumpkin, Brazil nuts, and similar grains and nuts. Eating them every day will be enough to keep a healthy diet and getting a lot of magnesium and zinc into your system.
Its also relevant to know that people who suffer from constant diarrhea may face issues as their bodies struggle to keep the minerals on the body. Drinking water is essential in these situations to maintain the body hydrated enough and not lose magnesium and zinc without resorting to any medicine.
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Or Try Desiccated Organ Supplements
The number one supplements I promote are desiccated organ supplements. These are freeze-dried organ meats that have been capsuled in a pill form. Though cooking liver is definitely cheaper, its much harder to find other organ meats like spleen, pancreas, etc.
For the purpose of optimizing testosterone, there is no better supplement than the Paleo Valley Grass Fed Organ Complex. This desiccated organ supplement contains heart, liver, and kidney. Its like a tailored nutrient package designed for testosterone optimization.
Not convinced this could work? Read the reviews on amazon. Ive used all manner of supplements over the years, and Ive never seen more consistent success stories than those of desiccated organs.
Supplements : Vitamin D
Summary
Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D.
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In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc .
Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed .
Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best .
Summary
Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require further research.
It may also have major effects on your testosterone levels.
The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels .
One long-term study observed that those who slept only four hours per night had borderline deficient levels .
Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average .
Although some people seem to do fine with less sleep, research suggests around 710 hours of sleep per night is best for long-term health and your testosterone.
Only a few natural testosterone boosters are supported by scientific studies.
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Oysters Are The Best Testosterone Boosters
Zinc is necessary for testosterone production and overall health. If youre looking to stack up on this mineral, you should turn to oysters.
They have a massive concentration of zinc, even higher than meat or fish. These hormone-enhancing properties are likely the origin of the conventional wisdom that oysters are an aphrodisiac .
Kick Your Junk Food Habits
There has never been a time in anyones life that junk food has been good to them. Keeping a healthy diet is the key to increasing testosterone levels properly. It is practically impossible to maintain a healthy diet if much of each paycheck is dedicated to the local drive-thru for another meal of burgers and fries. Having too much fast food and other forms of junk food can create significant clogs in the arteries and damage the cardiovascular system. Plus, the food will add to the extra weight that the body is carrying, further impeding testosterone production.
The progression of the fresh food movement has made it possible for individuals to easily get fresh fruit or even a healthy salad at the drive-thru instead. Instead of leaving that opportunity open on the way home from work, stock up the fridge with lean meats and other healthy choices to make it easy to stay with good habits.
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Risks And Side Effects
Healthy testosterone levels are important for both men and women. For people dealing with low testosterone, these natural remedies and foods that boost testosterone may be able to help normalize your levels.
Its important to consult your health care professional about what steps you are taking to maintain healthy testosterone. This is especially true if you are beginning any new supplement for increased testosterone.
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Ways To Naturally Increase Testosterone
Most guys are aware that testosterone plays a central role in male sexual function and athletic performance, but they are not aware of its other benefits. Those secondary benefits include better cardiovascular health, stronger bones, enhanced memory, better sleep, and increased alertness, just to name a few.
Boosting testosterone levels, then, can be a smart course of action if you want to enjoy more robust all-around health. But how do you do that without subjecting yourself to testosterone shots at your doctors office? Fortunately, if you have an aversion to needles, there are many ways to increase testosterone naturally, and weve brought together 36 of them right here.
Take Up Boxing Or Martial Arts
While there are many ways to naturally increase testosterone, especially with exercise, boxing, and martial arts, it seems to have a little more interaction anyway. It can be just as engaging as it is effective. By taking on more aggressive mindsets in these routines, testosterone production can increase temporarily.
Admittedly, many people would instead not take on a routine that involves them in direct combat with another person. Still, it can be enjoyable and effective for the individuals that take it on.
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How Can One Increase Their Testosterone Levels What Are Some Natural Ways To Increase Testosterone
There are so many ways to raise your testosterone levels it is truly amazing. The most dramatic shifts in levels of testosterone can be seen through physical activity, Nutrition, Rest, and Supplementation.
Physical Activity
There are many ways to increase ones testosterone level. I will describe how to do it through training first. But, before we get into building muscle and hitting the weights you need to lose your gut first. Most people even in the bodybuilding community don’t understand that the more fat you have the more influence estrogen has on your body . However, on the other hand the more muscle you have the more testosterone you will also have.
Now, When I go to the gym I am all business. I blare my music and lift the weights. You can’t spend time gawking at the females or talking to your friends. You must train hard and for a very short period of time.
If you workout too long not only will you be overtraining, but cortisol and other anti-catabolic hormones will gain influence. Many argue when cortisol begins to gain influence but it is widely believed that after one hour your testosterone levels plummet and it takes roughly 5 days to get them back.
Keep it short and your workout will stimulate testosterone from the pituitary glands and stop the breakdown of testosterone from cortisol.
Nutrition
Rest
Supplementation
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Beromantic To Increase Testosterone
The relationship between sexuality and testosterone has also been well proven. Erotica increases testosterone in men. A 2014 review in the Archives of Sexual Behavior described similar effects in women. For example, intentionally generating sexual thoughts increases testosterone in women not taking oral contraceptives.
Directly interacting with men also affects the hormone levels of women. Both romantic touching and sexual activity increase female testosterone. In contrast, familial touching decreases testosterone.
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Take Magnesium To Increase Testosterone
Low levels of magnesium will lead to effects similar to low boron levels. A deficiency in either mineral increases the loss of calcium. This loss may weaken your bones and places you at risk for osteoporosis.
These findings suggest that magnesium can also increase testosterone. A 2011 paper in Biological Trace Element Research tested this hypothesis in healthy athletes. The participants received magnesium doses of about 1,000 mg each day for four weeks. Compared to controls, magnesium supplementation increased testosterone.
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Lift Heavy Weights Girls
Regular participation in weight training sessions increases lean muscle levels, as well as strengthening bones and connective tissue and with lower optimum T levels you wont run the risk of getting overly muscular. But you will naturally burn fat and add shape you your muscles.
Aim for full-body workouts covering all major muscle groups in each session. Complete 2-4 sets per exercise and aim for 6-12 repetitions per set. 8-10 exercises in total is what youre aiming for.
Key point: There are a number of ways that a woman can boost her Testosterone levels. These include diet, exercise and lifestyle changes.
Maintain A Balanced Diet
Research has long shown that eating well is essential to maintaining testosterone levels and overall health. According to one report in the , low testosterone levels and being overweight may contribute to a variety of inflammatory conditions and impaired neurological function.
Additional research showed overeating and yo-yo dieting disrupted hormone levels. This effect is most evident in athletes and people who are very active.
The best diets are ones that include mostly whole foods and offer a healthful balance of fats, carbohydrates, and proteins. Eating a healthful and nutritious diet can keep all hormones levels in the body balanced and promote optimal long-term health.
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Are There Any Other Ways For Women To Boost Testosterone
Plenty. All weve mentioned are the basics. For faster, more effective results, we highly recommend a natural testosterone booster.
TestoFuel is an all natural testosterone booster that provides your body with the nutrients it needs to raise your T-levels. Get better results in both the gym, and your lifestyle.
The benefits of TestoFuel include:
- Getting Stronger Lift more weight
- Faster Recovery Less soreness the day after a workout
- More Energy Train for longer in the gym
- Increased Mood and Confidence Feel better in yourself and more motivated to workout
- Enhanced Sex Drive Experience a stronger libido in the bedroom
All the ingredients used are completely natural and the nutrients are backed by clinical studies. To find out more about TestoFuel, and how it can help you optimize your hormonal levels, click below to find out more:
Be Sure To Train The Right Way
As you know, balancing the hormones of your body is not an easy task. It happens when you finally get a certain balance between training enough and having the proper diet.
So, its essential to know how to train the right way. Weight lifting, practicing martial arts or sports are excellent manners to improve your testosterone levels, but getting the process right is also essential.
You need to know the right amount of series you need to make, what exercises are the best for you, and what combination works. Every person is different, so dont be afraid to tweak the process until you can find one perfect for you.
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Take A Natural Testosterone Booster
Youll find hundreds of supplements online when you search for natural testosterone boosters. However, there are only a select few herb-based testosterone boosters that are science-backed.
Ashwagandha
Withania somnifera, more commonly called Ashwagandha in Ayurvedic medicine, is one of the most studied herbal supplements. Not only does this amazing herb help lower cortisol levels and reduce stress, but it has also been proven to help raise testosterone levels.
One study showed that when infertile men took Ashwagandha supplements, it resulted in a 17% increase in their testosterone levels, as well as a huge increase in their sperm count. In studies that were participated in by healthy men, Ashwagandha supplementation has been shown to increase testosterone levels by more than 10%.
Shilajit
A mineral complex popularly used in Ayurvedic medicine to promote optimal health and longevity, shilajit has been shown to help improve male fertility and increase testosterone levels.
A 2016 study involving healthy men aged 45-55 years old showed that testosterone levels can increase by as much as 20% after taking shilajit for 3 months. Other benefits of shilajit included improved heart health and enhanced cognitive function. Shilajit has also been shown to reduce fatigue and increase responsiveness to exercise.
Long Jack
This is why its able to effectively boost both testosterone synthesis and spermatogenesis. The antioxidant action of the herb also helps improve sperm health.
Fenugreek
How Can Women Optimize Testosterone
As a woman, having optimal T levels will make all the difference to your athleticism, health and body composition.
Were not talking about anabolic steroids here were talking about naturallyincreasing your testosterone via simple lifestyle tips that you can start straight away. We dont recommend steroids at all as youll see here.
Here are our top 5 methods for optimizing your T levels naturally to improve athleticism and body composition:
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Release The Embarrassment You Have About Your Age
Far too many people ignore the problems with their testosterone levels because they are embarrassed about the problem they are facing. They have difficulty coping with low testosterone levels because it is a natural problem that happens as the body ages. Some people dismiss the natural solutions found above by saying that they are too old to participate in any of them. Unfortunately, some men seem to think that giving up their sex life or forgoing a more chiseled physique shows they dont care.
In reality, these changes arent just meant to be aesthetic. By working out and integrating the right lifestyle choices, men can improve their health and testosterone levels.