Hiit Up A New Cardio Workout
Instead of sticking with steady-state cardio that bi-weekly plod around the park, for example focus your attention on becoming a HIIT wonderkid. High-intensity training produces short-term oxidative stress and stimulates the growth hormone, increasing the levels of circulating testosterone.
Its not difficult. Bodyweight moves like burpees, pull-ups, lungesand press-ups can easily be included into your workout and will help fast-track your body into a resting metabolic rate for the next 24 hours.
To go one better, slurp a protein shake after your HIIT session for an added testosterone boost. Supplemental forms of protein, like whey, have been associated with higher levels of testosterone. So get shaking.
Keep it up for five days in the week and your T-levels will be better than ever. Your fitter, more muscular physique is an added bonus.
Low Testosterone Levels In Women Cause
Low testosterone levels in women can be caused by a number of different issues.
First, long-term use of birth control pills and a variety of other hormonal contraceptives can reduce a womans testosterone levels. Ovarian failure, whether it is due to age, eating disorders, or other medical conditions, will also cause a womans testosterone levels to drop.
Certain medications can also decrease a womans testosterone levels as can tumors on various glands in the body.
Women whose testosterone levels are too low many experiences some or all of the following symptoms, including fatigue, cognitive difficulties, and a decreased sex drive.
Some women whose testosterone levels are too low may also exhibit symptoms that are very similar to depression. Women may also experience anxiety, gain body fat, and lose muscle mass if their testosterone levels are too low.
Try Some Hiit Training
If youve never heard of HIIT training, we can assure you it has nothing to do with hitting anyone. HIIT, if you dont know, stands for High-Intensity Interval Training. It involves alternating periods of very high intensity followed by low-intensity exercise. For example, one type of HIIT workout may involve sprinting all out for a minute, then transitioning directly to a minute of jogging, followed by a return to all-out sprinting, and so on.
The effect of subjecting your body to this kind of alternating intensity workout is that it tends to burn through the sugar in your blood, putting you into an anaerobic state. HIIT training is very popular these days in health clubs and gyms nationwide. So if you are someone who likes to work out in a group, you should have no problem finding HIIT classes in your area.
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Purge Toxic Bacteria From The Gut
So far, many of the recommendations on the list have had to do with dietary changes, but none of these changes will make a difference unless the body is free of the toxins that can build up in the gut. The gut is filled with bacteria naturally, but toxic and unhealthy bacteria can damage the absorption of nutrients. If the body cannot properly absorb the nutrients of all of these changes, then they will be for nothing.
One of the easiest ways to improve the bacteria within the gut is with probiotics, which help with the metabolizing of food. The microorganisms are necessary to use these nutrients, but users have to get them through a supplement. They are naturally found in yogurt, pickles, and sauerkraut, though other foods also offer them.
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Stop Eating Junk Food
The best way to help your body produce the additional testosterone youre after is to support it by way of a healthy diet. Slamming down burgers and fries wont do anything except clog your arteries, starve you of essential nutrients, and weigh you down with more carbs than you could possibly use.
Instead of stopping off at the burger joint on the way home from the gym, stop somewhere that has a good salad bar or where you can get a nice lean steak. Stock your refrigerator with fresh fruit and veggies and more lean meat like boneless chicken breast. Replace your sugary drinks with spring water, and if youre drinking that premixed 3-1 instant coffee, ditch it and get a coffee maker, a grinder, some whole milk, and cut back on the sugar you use to sweeten it.
Get A Good Night’s Sleep
A good night’s sleep, of at least 8 hours, increases the production of testosterone and reduces levels of cortisol. Cortisol causes weight gain when it is produced in excess, and it can also interfere negatively in the production of testosterone.
In addition, you should also spend some time a day relaxing and doing leisure activities such as reading, watching TV and going for a walk.
Can Supplements Boost Testosterone
Several different types of supplements claim to increase your testosterone levels. The results are mixed. Some of these supplements include:
D-Aspartic Acid. D-Aspartic Acid is a natural amino acid. A recent study found that it may increase levels of follicle-stimulating hormone and luteinizing hormone. Both of these may stimulate the body to release more testosterone.
However, a subsequent study showed that taking 3 grams of D-aspartic acid did not affect testosterone levels. Taking 6 grams actually reduced levels.
Zinc. Zinc is an essential mineral for your healthy body function. Zinc deficiency has been linked to low testosterone levels. Zinc may promote testosterone production in the testes. Long-term zinc supplementation may lead to increased testosterone levels.
Magnesium. Taking magnesium as a supplement has been shown to increase free and total testosterone values. This may work for both sedentary people and athletes. Keep in mind that people who exercise had higher testosterone increases.
Vitamin D. Your body naturally produces Vitamin D when your skin is exposed to sunlight. However, people who don’t have much exposure to sunlight may be deficient in vitamin D. In a year-long study, 65 men who took 3300 IU of vitamin D daily increased their testosterone levels by 20% over those who didn’t.
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The Case Of Soy And Testosterone
While there is a common belief that eating soy will give you higher estrogen, this is not necessarily the case.
Soy contains plant estrogens or phytoestrogens, which mimic the effects of this female hormone. However, this form of estrogen may not have a negative impact on your health.
On the other hand, soy protein concentrate has been shown to decrease testosterone levels in some studies for this reason, it has been proposed as a possible treatment for prostate cancer. In another study, neither whey nor soy protein caused an alteration in hormone levels .
When it comes to soy, use common sense and moderation, and you should be fine.
Nutrition Part : Avoid Aggressive Fat Loss
To optimize testosterone, the main goal you have to achieve is a lean body-fat level of 10-15% depending on your genetics
This usually means having a flat waist or an ab outline in good lighting .
You want to lose excess body-fat because excess body-fat increases aromatase in your body.
This means that your body will convert more of its testosterone into the female hormone estrogen.
Therefore, by losing the estrogenic body-fat around your lower waist, lower chest and hips, you increase your natural testosterone production.
When it comes to fat loss though, a lot of people make the following mistakes:
The bottom line is that you want to avoid any type of fast or aggressive fat loss.
Your goal is to follow a balanced approach where you lose the fat slowly at a rate of 2-8 pounds per month depending on how much fat you have to lose.
Eat Fat Boost Testosterone
Often thought as a “physique destroyer,” dietary fat is actually one of the most critical players when it comes to optimizing natural testosterone production. It’s now recognized as a sure way to increase testosterone levels.
In fact, a study published in the Journal of Applied Physiology found that diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels.1
In another study, men who switched from a high-fat diet to a low-fat diet experienced significantly lower testosterone production rates and lower circulating androgen levels.2
“Keep in mind that when it comes to dietary fat, it’s not just the amount of fat you eat, but also the type of fat,” says Don Gauvreau, MSc, co-founder of PharmaFreak.
Examples of quality monounsaturated fats:
- Olive oil, almonds, avocados, peanut butter
Examples of quality saturated fats:
- Red meat, coconut oil, egg yolks, dark chocolate, cheese
Testosterone In The Mens Body
In men, testosterone plays a big part in the development of the male reproductive system, particularly the prostate and the testicles.
In addition to playing a critical role in the reproductive system, testosterone also promotes the development of muscle, growth of body hair, and an increase in bone mass in males .
In men, testosterone also promotes overall health and well-being. Not only that, but it also helps with the maintenance of strong bones and the prevention of osteoporosis .
Testosterone also helps men develop a deeper voice. In other words, it is what gives a man his masculine characteristics.
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How You Can Fix Low Testosterone With Lifestyle Choices
Testosterone levels dont only come down to the foods you eat, but also to your lifestyle. The best strategy for testosterone deficiency is to attack the problem from all angles, combining nutrition with sleep, exercise, and stress management.
Here are some tips for maximizing testosterone production in your everyday life:
Cut Back On The Sugar
Eating lots of sugary foods raises a persons blood glucose level. That, in turn, promotes insulin release to counteract the effect. Insulin interferes with testosterone production and testosterone levels in the blood, which typically means testosterone levels drop when insulin levels rise to meet elevated levels of blood sugar . The effect is even more pronounced for those who have developed type 2 diabetes.
If you want to ensure all that testosterone youre producing through your weight lifting routine is not being devoured by insulin, you would be wise to cut back on sugary drinks and desserts. You would also be well-advised to watch for sugar that is often hidden in processed foods to make them taste better.
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Avoid Xenoestrogen And Estrogen
Certain chemicals are known as endocrine disruptors and have been found to affect hormone levels negatively. These include BPA and parabens . They act as xenoestrogens or synthetic estrogens: Their composition is so similar to estrogen that the body thinks theyre the real thing. That throws things off balance in the body. Choose products that dont contain them.
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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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.
Top 36 Best Ways To Boost Testosterone Naturally For Men
- Friday, July 30, 2021 1:22pm
Most men know that testosterone plays a significant role in their bodies. This hormone is responsible for their sexual function and physical performance in many ways, but there are other benefits it provides. Many men experience improvements in their heart health, memory, sleep, and overall alertness by having adequate testosterone levels.
Increasing testosterone levels might become necessary if the individual is finding himself to be lacking in these areas. Previously, the only way that consumers could improve their testosterone levels was by getting an anabolic steroid shot, but there are many safe ways to naturally increase it instead.
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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.
Get More And Better Sleep
Most Americans today are sleep deprived, which may be a contributing factor to declining testosterone levels in men. See, our body makes nearly all the testosterone it needs for the day while were sleeping. That increased level of T that we experience at night is one of the reasons we wake up with Morning Wood. .
But if youre not getting enough quality sleep, your body cant produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested. The drop was typically 10-15%.
Not only does sleep boost T, but it also helps manage cortisol, a stress hormone that has been shown to wreak havoc on testosterone levels when present in high amounts.
During the month before my experiment, I was definitely sleep deprived. Some nights I was only getting 4 to 5 hours. Testosterone killer! During my experiment I tried to get 8 to 9 hours of sleep at night as consistently as possible. I had to go to bed earlier, but I was only cutting into time that I would have been using to mindlessly surf the net anyway.
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Cabbage To Flush Out Female Hormones
King of the veg patch, cabbage is full of a chemical called indole-3-carbinol, which rids your blood of girly hormones. Healthy men took 500mg daily for a week at Rockefeller University their oestrogen levels halved, making testosterone more effective. Its time to become more of a man at meal times.
Exercises That Wont Increase Testosterone
People with vulvas need healthy T levels just like people with penises.
But high T levels can be more harmful for people with vulvas after a certain point. It can cause abnormal hair growth, balding, and acne.
And some of the same exercises that boost T levels in some can have the opposite effect on others.
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How To Boost Testosterone Levels Fast
Theres no doubt about it. Higher testosterone levels just makes you feel better in yourself.
You have more energy, decisions become easier to make and your training sessions go through the roof.
If youre looking to make some serious gains, and send your testosterone levels skyrocketing, then this is the article for you.
These are your key methods for how to boost testosterone levels fast.
To get the most out of your T-levels and your lifts these are the best methods to get that edge youve been looking for.