Smart Ways To Boost Your Testosterone
It’s no secret that testosterone is the holy grail of male hormones. Here’s how to boost your T-levels naturally and safely.
The power of testosterone is almost mythical, and no wonder it can boost muscle, burn body fat, and support your mood, sleep, libido, energy, overall health, and quality of life.
Unfortunately, most men experience a slow decline in testosterone after they hit the age of about 30, putting them at greater risk for heart disease, type 2 diabetes, obesity, low mineral density, impaired sexual function, reduced muscle mass, and diminished physical performance.
How to Naturally Boost Your Testosterone:
- Eat more fat
- Consume more zinc and vitamin D
- Stick with multijoint movements in the gym
- Shorten your rest periods
- Get more sleep
Don’t think women aren’t affected by reduced levels of this anabolic hormone as well. Similar to men, levels of testosterone in womenâalbeit only one-tenth that of their male counterpartsâpeak in their 20s and decline thereafter.
This drop in testosterone can negatively alter the balance between testosterone and estrogen, resulting in an increase in body fat, slowed metabolism, reduced strength and bone mineral density, and difficulty putting on muscle.
Thankfully, there are many ways you can naturally increase your testosterone levels, with the most dramatic changes occurring though resistance training, nutrition, rest, and supplementationâsome of which you might already be doing.
Treat Yourself To Macadamia Nuts
Nuts generally have a positive impact on testosterone levels. The macadamia nuts seem to have a more beneficial effect. All nuts have omega-3 fatty acids that deliver high-quality nutrients, but macadamia nuts have saturated fatty acids that are helpful to the production of testosterone.
Individuals that may not like the taste of macadamia nuts can opt for Brazil nuts instead. They have many of the same benefits, but they do not have as many saturated fats as macadamia nuts.
Supplement With Testosterone Boosters
With the rise in testosterone decline over the past decades, the market for natural testosterone production has dramatically shot up. In fact, the market is now with billions of dollars. Unfortunately, this leads to many sub-par products, promising false results.
Thankfully there are a few testosterone boosters that are effective and safe. One of the best is Testofuel, which contains everything your body needs to push natural testosterone production to the max. There are no fillers, synthetic additives, or other harmful chemicals to worry about either.
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Say Goodbye To Junk Food
You probably love junk food. Almost everybody does. Its so hard to resist because greasy, unhealthy food tastes delicious, especially after hours of training. However, eating may put your health in jeopardy.
Not only will junk food clog your arteries and kill you before your 60s, but it will give you way too many carbs and slow down your production of hormones like testosterone.
There are two main tips to avoid junk food: the first one is to simply avoid places that sell it. Always choose a nice restaurant that offers fresh salad instead of the local burger joint. Also, stock up your fridge with fruits and vegetables and eat them instead of ordering fries via delivery apps.
How To Naturally Increase T
As you will see, this list is extensive. If I had to reduce it down to three or four main points, Id say this:
- Eat a low sugar diet
- Consume healthy fats and proteins
- Lift weights, and dont be fat
To truly optimize your levels though, consider each and every one of the points below.
Ive divided this list into three parts: Dietary, Physical, and Lifestyle. Starting with Dietary:
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Natural Ways To Improve Testosterone Levels:
Dont Eat Too Much Protein
Eating adequate amounts of protein is good for building muscle, and therefore good for your testosterone levels. Research supports that to build muscle, you only need to eat about 0.82 grams of protein per pound of body weight . If you go over that, you risk not eating enough carbohydrates or fats, which are essential for optimal testosterone production.
One study showed that men who ate a high protein diet for 10 days had 36% less free testosterone than their normal protein counterparts .
The Journal of Applied Physiology examined resistance training subjects with different macronutrient ratios to examine their hormonal changes. The study found that the higher the subjects went in total protein intake, the lower their testosterone was .
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Longer Workouts Are Not Better
Another aspect of your training that can influence your testosterone levels is the duration of your workouts. If you’re regularly engaging in lengthy, drawn-out workouts with long rest periods or excessive endurance exercise, then your testosterone levels may take a hit.
Workouts lasting longer than about an hour may begin to spike cortisol levels and subsequently decrease testosterone. Additionally, research has demonstrated that a shorter rest period between sets elicited higher acute hormonal responses following a bout of resistance training.11 To maximize your testosterone response, keep your rest periods short and total workout time to 60 minutes or fewer.
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Causes Of Low Testosterone Levels Or Decline In Testosterone Level:
Now check out some of the most important causes of low testosterone levels.
- Infections, injuries or loss of the testicles causes low testosterone levels
- Chemotherapy treatments in cancer also affect in lowering the levels of testosterone
- Excessive iron content in the body can cause low testosterone levels
- Chronic illness, chronic kidney failure etc can cause lowering of testosterone levels
- Dysfunction of pituitary glands causes low testosterone levels
- Stress, alcoholism and obesity also result in lowering of testosterone levels
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Why Compound Movements Won’t Help
So what exactly can you do? Well, one popular belief is that the large increase in testosterone caused by the use of heavy compound movements is what makes them so effective. Although its true that testosterone spikes to a meaningful degree after compound movements, this doesnt last very long. And in the words of researcher Dr. Brad Schoenfeld:
While I cant dismiss that acute hormonal elevations may play a role in the growth process, Im quite confident in saying that if such an effect does in fact exist, it would be of small significance.
Therefore, relying on this might not be the best approach.But with that being said, lets take a look at a few more effective long-term options and how much they can boost your testosterone levels.
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Recap: Testosterone Boosting Protocol
Now that you have a complete understanding of how to boost your testosterone, here is a protocol for any man to boost, maybe even triple, his testosterone levels. Step by step.
1) Eat a good diet daily consisting of 10 servings of fresh vegetables , lots of cholesterol in the form of eggs, butter, bacon, avocados, good fat, and take in moderate levels of protein. Avoid all trans fat and limit sugars, carbohydrates, and any grains. Lastly, snack on nuts throughout the day between meals to keep your metabolism going.
2) Hit the gym and start a heavy weight lifting routine. Do all the compound exercises at least once a week, and adopt a 5×5 program, lifting the heavy but manageable weight.
3) Adopt a moderate cardio routine several days a week. Do not overdo the cardio. This will be great for stress reduction and weight loss, but overdoing it just causes more stress on the body and increased cortisol. 1 2 miles 3x a week at a comfortable pace is fine. Sports are even better.
4) Enjoy the weight loss accompanied by your gym and a cardio routine. This will too boost your testosterone.
5) Avoid excessive alcohol and try to limit the drinks to 3 per night, 2 nights a week. Playing designated driver will pay off in the long run.
6) Enjoy a healthy sex life with your wife or ladies that you meet on the weekends. You will be able to drive them back to your place now that you are sober.
9) Enjoy a huge increase in your testosterone levels over the next 3 months.
How To Increase Free Testosterone: 5 Simple Tips
For a man to be in optimal health, he needs his testosterone levels to be high.
Sadly most men are well below their usual levels. Many factors can influence your testosterone levels. A lack of sleep, lack of exercise, a stressful lifestyle, and poor nutrition are all common causes of low testosterone levels. Luckily there are also a lot of ways to increase testosterone.
In this article, we are going to take a brief look at the symptoms of low testosterone, some of the causes, and ways in which we can increase our testosterone levels.
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Testosterone Levels In Men
In healthy men, serum testosterone levels range from 300 to 1050ng/dL, peaking in the late teens and early 20s before plateauing and beginning a gradual decline at about 1-2% per year after age 30.
According to the American Urological Association , a level of at least 300 nanograms per deciliter is normal for a man.
Improve Sleep Quality And Quantity
Just as diet and exercise go hand in hand, so do stress and sleep. Getting the right amount of zzzs can help you increase testosterone after 40.
Try to reduce blue light exposure from phones, tablets, laptops and televisions around an hour before bed.
When you do get into bed, do something relaxing such as reading a book or writing a journal. The latter is fantastic for clearing your mind so you can easily slip into the land of nod when the lights go off.
Here are more tips to help you sleep deeply.
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When To See A Doctor For Low T
If youre experiencing any symptoms of low testosterone, see your doctor. You can see a urologist, endocrinologist, family physician, or internist for help. Your healthcare provider will take a health history and, if symptoms point to low testosterone, order a blood test for a definitive diagnosis. Several blood draws may be needed, as testosterone levels naturally fluctuate throughout the day. Physicians generally dont treat low testosterone unless you are symptomatic and blood test results confirm low levels.
As men age, it can be typical for their testosterone levels to drop, assures Dr. Ramin. This drop does not necessarily indicate there is a problem, especially if the man is not experiencing any related symptoms.
Why Females Need Testosterone
Testosterone is one of five classes of steroid hormone and belongs to the androgenfamily. It is also classed as a sterol in that it is a lipid synthesized by cholesterol. Whilst it is produced in the testes of males, in females it is produced in the ovaries and also adrenal glands.
Although you may think of testosterone as being just as male hormone, it is also an important hormone for women too. It helps to regulate ovulation, assists in development of puberty and increases libido. l
Lower levels of T are associated with decreased desire, arousal, and also orgasm .
In females it is an essential hormone for regulating and balancing metabolic functions. It also supports muscular function, energy levels and of course, sexual appetite.
Its not just men that produce testosterone, women produce it too. But youll generally have far less than your male counterparts 15-70ng/dL compared to 300-1000ng/dL in fact. Thats around 10-15 times lower.
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Best Ways To Naturally Boost Testosterone
Testosterone is the foundation of men and plays a critical role in their health. Research shows that it improves libido, muscle building, heart health, motivation, immunity, and brain health.
Today, low testosterone is on the rise, and its even more common to see it in young males. Low testosterone is detrimental for your health, correlated with anxiety, metabolic syndrome, depression, fatigue, and low sex drive.
This decline in testosterone is for numerous reasons, including lack of exercise, a bad diet, stress, and environmental endocrine disruptors. Thankfully, it can be mostly solved with a few lifestyle tweaks.
Below, youll find the 36 best science-backed ways to boost testosterone and maximize your health.
Lose Weight With A Healthy Diet
Overweight men tend to have decreased levels of testosterone as obesity suppresses testosterone production. The effect can be especially relevant if you are young, as your testosterone should be naturally higher at this time.
The best way to lose weight is with a healthy diet. Weight lifting can also help a lot, but you should focus on what youre eating and doing aerobic exercises.
Its also essential to remember that obesity also affects several other aspects of your life, such as increasing the risk of heart issues, diabetes, and even dying from a Covid-19 infection. So, theres no reason not to go out, exercise, change your diet, and live longer and with more quality.
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Stop Hiding Behind Your Age
If you have a chance to engage in candid discussions with aging men , you will often hear them dismiss the idea that they could naturally increase their testosterone levels and enjoy the benefits thereof. One of their most common excuses for dismissing such talk is that theyre too old to work out, or save their sex life, or build a manlier physique. All we can say to that is hogwash!
Scientists and researchers are adamant in expressing their belief that older people will reap numerous important benefits from weight training , which, as weve seen, is the best natural way to increase serum testosterone levels. In fact, doctors recommend that older people partake of resistance training three or four times a week with the stated goal of gaining muscle, which will, of course, increase testosterone levels. So, stop hiding behind your age.
Testosterone’s Effect On Muscle Growth
Study after study has demonstrated testosterones ability to enhance muscle growth. Take this paper from Bhasin and colleagues for example. 8 men were injected with 600 mg of testosterone over the course of 10 weeks.This rose their testosterone levels to roughly 3x higher than the highest testosterone levels you can expect to achieve naturally.As a result, despite performing no resistance training whatsoever, these men were still able to gain 7 lbs of lean muscle and improve their overall strength – a feat that likely would not be possible naturally.Now this is pretty cool and all, but the real question is how would naturally increasing your testosterone levels affect muscle growth?Well, the truth is, its relatively unclear at the moment. But a few studies are able to provide us with some insight.
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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.