How To Increase Your Testosterone Naturally

Raising Testosterone Naturally Vs Artificially

The subject of how to raise testosterone levels can be argued endlessly. For every study that shows something causing a drop , a dissenting opinion will say it doesnt matter.

In researching this list, I poured through a massive amount of research. I wanted to find ways to improve the bodys own endogenous production of testosterone. While there is nothing wrong with TRThormone therapyI have not tried it myself.

Instead, I practice an optimized way of life to keep my natural testosterone levels in the high normal range. A mans health is his own responsibility, and your quality of life will rise or fall to the quality of your living.

Make Sure Youre Training The Right Way

Before we close, we want to revisit weight training and make one more important point. At the outset, we discussed how weight training can boost testosterone levels and how compound lifts were the most effective type of lifts to do. While both of those things are true, there is one other factor that weighs on the size of the testosterone boost you receive: the volume of lifting you do.

Volume refers to the total number of reps and the total amount of weight you lift. Studies show that if you concentrate on higher volume rather than maximum weight, your body will release more testosterone in response . So, instead of seeing how much weight you can bench press, focus instead on putting anywhere from 75 90 percent of your maximum weight on the bar and doing as many reps as possible.

Drinkmoderately To Increase Testosterone

Drinking too much alcohol decreases testosterone in men, but drinking small amounts increases testosterone. A 2001 report in the Journal of Clinical Endocrinology and Metabolism tried to duplicate this well-known finding in women.

The researchers gave participants two to three standard drinks. Compared to controls and baseline, this procedure increased blood testosterone levels for the next several hours. Surprisingly, this effect happened in both users and nonusers of oral contraceptives.

Read more:5 Hidden Health Benefits of Alcohol

Read Also: Can Having Tubes Tied Cause Early Menopause

Summary Raising Female Testosterone Naturally

Increasing your T levels naturally improves athleticism and body composition it also reduces your chances of cardiovascular illness and keeps your brain firing on all cylinders.

Regardless of whether you are a man or a woman, optimizing testosterone is crucial for overall health and well being, and can help massively with your aesthetics, athleticism and confidence.

There are a number of ways of naturally optimizing testosterone levels in women, including:

Follow these key points and youll definitely start to notice the benefits.

Diversity And Volume Of Training

When it comes to resistance training on both the short and long term, research has shown that higher-volume training programs have the most stronger hormonal response. At certain intervals of time we should introduce into the training sets with a medium/high degree of stress on the muscle mass.

Physical exercises can be one of the most effective ways of preventing many lifestyle-related diseases, and interestingly, testosterone levels can increase.

You May Like: Does Blue Cross Blue Shield Cover Testosterone Replacement Therapy

Be Less Than 15% Bodyfat

Its no surprise that having too much body fat is damaging to your overall health and testosterone production . However, having too little body fat is bad as well. This is common in bodybuilders when theyre prepping for a show who achieve drastically low levels of body fat .

Of course, on the other end of the spectrum, you have men with body fat thats 30% ore more, which isnt doing any good for your testosterone either. In the end, both extreme ends cause your testosterone to plummet.

Make sure youre at a healthy body fat level thats not too high or too low. For most men, this will be somewhere between 10-20% body fat, ideally closer to 10%.

Detergents And Household Products

However, I can still give you a broad view of how to best avoid these toxins. For one thing, you can safely assume endocrine disruptors are inside any non-organic or standard cleaning products you use. This goes for all detergents, fragrances, paint, etc. When possible, go organic. This can be quite difficult, but Wellness Mama is a great resource both for clean products and DIY tips.

Also Check: Does Kaiser Cover Hormone Replacement Therapy

Know The Medications Youre Taking

This is something thats often overlooked when guys are trying to figure out why they dont seem to be able to boost their testosterone levels. There are actually a number of prescription medications that are known to interfere to some degree with testosterone production. If you are taking one of these medications and not enjoying the kind of testosterone boost youve been hoping for, your meds might be the reason.

Medications known to interfere with testosterone production include Cimetidine , Spironolactone , Ketoconazole , and some antidepressants. Opioids and certain chemotherapy drugs can also interfere with testosterone production. If you are taking any of these meds, discuss the situation with your doctor. Dont just stop taking them on your own.

Testosterone Week: How I Doubled My Testosterone Levels Naturally And You Can Too

This article was originally published in 2013. While most of the suggestions still stand, and are recommendations I still personally follow, my thinking and my own lifestyle have changed in a few areas over the years. You can find those updates here.

At last weve reached the final post of Testosterone Week and based on the comments from you all, this is the post youve been most looking forward to. Today Im going to share what I did during my 90-day experiment in order to double my total and free testosterone levels.

Im afraid I have no super cool secrets to share and there are no easy shortcuts to increasing your T. If you were expecting some magical potion or supplement or weird body hack that will instantly and naturally increase your T levels, what follows is bound to disappoint. Despite what some companies or websites might tell you, theres no single thing that will boost your testosterone naturally for the long term.

The unsexy truth is that increasing T naturally simply comes down to making some long-term changes in your diet and lifestyle. As youll see, what I did to increase T largely boils down to eating better, exercising smarter, and getting more sleep. Thats pretty much it. But as with most things in life, the devil is in the details, so Ill share with you exactly what I did and provide research that explains why the things I did helped boost my testosterone.

Ready to get started?

The Obligatory Disclaimer

Recommended Reading: Does Melatonin Cancel Out Birth Control Implant

If You Want To Normalize Your Hormone Levels And Naturally Boost Your Testosterone The First Thing You Need To Do Is Kick The Sugar Habit Immediately

How to boost testosterone naturally at home. If you’re looking for ways to boost your testosterone level, start by looking at your daily habits. Vitamin d3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin d. Aside from making healthy lifestyle choices and addressing medication side effects or untreated medical conditions, there’s little you can do to naturally boost your testosterone level.

Testosterone is a male sex hormone that plays a role in fertility, sexual function, bone health, and muscle mass. Research has found that those who are overweight or obese are more likely to have low testosterone. Other studies have showed weight loss raises testosterone.

So, increasing it is essential for getting the maximum from your workouts and improving your overall performance. Today weve set aside some time to talk about the most important foods you need to eat in order to boost testosterone levels naturally. Try to get about 5 to 6 ounces per day, although the ideal amount for you depends on your age, sex, and how active you are.

Monounsaturated fat has a direct effect on your testosterone level. Testosterone plays such an In general, however, older men tend to have lower testosterone levels than do younger men.

If you inject testosterone from a syringe, miracles happen: Unfortunately, they are unlikely to be backed up by a reliable body of evidence. Take vitamin and mineral supplements

Pin on boost Testosterone

Consumption Of Protein Fat And Carbohydrates

Definitely what we eat has a major impact on testosterone as well as other hormonal levels in the body. It is thus necessary to pay attention to the long-term caloric intake and dietary strategy. Eating enough protein can help maintain healthy levels of testosterone and help burn fat, a process thus associated with testosterone levels.

The best sources of protein remain meat red meat white meat dairy products and eggs. Also, carbohydrate intake can help optimize your testosterone level during training. Rice, potatoes, beans, oatmeal, etc. are generally recommended as a source of carbohydrates.

However, research shows that healthy fats are also beneficial for testosterone levels and overall body health.

A diet based mainly on whole foods and organic foods and the least processed, remains the best option as long as it includes a healthy intake of fats, proteins, and carbohydrates. This can optimize both hormonal levels and the long-term health of the body.

Recommended Reading: Can I Give My Cat Melatonin

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 .

Use Training Variables Associated With Greater T

When it comes to resistance training, both short-term and long-term research has shown that higher-volume training programs tend to elicit the greatest hormonal response.1,13

Stick to protocols that stress large degrees of muscle mass and are moderate- to high-intensity. Additionally, more seasoned gym-goers may want to incorporate forced repetitions periodically into their programs, as testosterone increases have been observed with this type of training.14 Incorporating other post-failure training techniques such as dropsets or partials may similarly be associated with higher T production.

References

Don’t Miss: Can Having Your Tubes Tied Cause Hormonal Imbalance

Wieldpower To Increase Testosterone

Other stereotypical “macho” behaviors can affect testosterone in women, according to a 2015 report in the Proceedings of the National Academy of Sciences. For example, posing in a powerful way increases testosterone in both women and men. The 2015 report showed that having women role-play a position of power acting like a boss had the same effect.

Perform Big Compound Movements

Lifting weight is excellent for increasing your testosterone, but performing big compound movements, such as squats and deadlifts, work the largest muscles in your body and require the most energy output. According to research, complex compound movements like deadlifts increase your testosterone levels more than other exercises .

This is because they tend to work multiple muscle groups at once, demanding a higher anabolic output from your body. For example, squats will work your gluteus maximus, aka butt, the largest muscle in your body, along with a variety of other large muscles in your lower body. While an isolation movement like curls, will only work your biceps and release a much smaller amount of testosterone than squats will.

Don’t Miss: Does Nugenix Have An Estrogen Blocker

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.

Ok This Is Crazy But Why Is This Happening

You may be asking yourself why is this happening? Is it a natural evolution? Is it something that we can reverse? What is causing this yearly decline in men? Lets take a look at a few of the causes below.

YeahThese 3, among others, are all contributing to the drop in testosterone. But now that you know, you can be empowered. You can start to take steps to reverse these problems and get your testosterone levels up to where they need to be. For that, keep reading.

Recommended Reading: Does Nugenix Have An Estrogen Blocker

For Vegetarians & Vegans

As Ive stated already, I think meat is a superfood. I think the stigmas about meat are based on exaggeration and poor research. The fact is that nutrients in meat are far more bioavailable than those from plants.

If you include organ meats and eat nose-to-tail, you can get every nutrient a human can need without ever eating plants. I also believe that the true culprits behind diet-related disease are the chemicals and the oxidized vegetable oils that have been added to our diets in the last 100 years. Vegan, omnivore, or carnivore, your best nutrition move is still just to avoid ultra-processed food.

But I know the popular war in nutrition is between vegan/vegetarians and omnivores/meat-eaters. This is in my opinion very sad. We are overall on the same side. We want to promote diets that help people be healthier. Most of us get benefits from these diets.

However, if you are trying to optimize testosterone but you are vegetarian or vegan, I must say I truly believe your diet is very lacking in this endeavor. You consume a diet that has shortcomings with nearly every primary nutrient that supports testosterone.

Vitamin D requires Vitamin K2 which humans cannot create on their own. The main dietary source of Vit K2 is animals. Plants only contain Vitamin K1 which we cannot convert.

Furthermore, creatine, zinc, and vitamin D are all abundant in animal foods but exceedingly rare or nonexistent in plant foods. So, Im not here to convince you to stop being vegan or vegetarian.

When It Comes To Increasing Your Testosterone Quality Sleep Physical Activity And Weight Management Come First A Few Supplements Can Help Sustain Healthy Testosterone Levels But Most Supplements Marketed As Testosterone Boosters Dont Work Though Some Can Make You Believe They Do By Boosting Your Libido

This page is regularly updated, to include the most recently available clinical trial evidence.

Each member of our research team is required to have no conflicts of interest, including with supplementmanufacturers, food companies, and industry funders. The team includes nutrition researchers, registereddietitians, physicians, and pharmacists. We have a strict editorial process.

This page features 53 references. All factual claims are followed by specifically-applicable references. to see the full set of referencesfor this page.

• vitamin D

Testosterone is an androgen, a male sex hormone, though females need it too. In males, low testosterone has been associated with low libido and poor health outcomes, such as the development of metabolic syndrome. In males and females, low testosterone has been associated with depression.

Middle-aged and older males see their testosterone levels decrease by 0.4% to 1.6% per year, and many are the males who experience lower-than-average levels even in their 30s. Fortunately, quality sleep, physical activity, weight management, magnesium, zinc, and vitamin D can all help sustain healthy testosterone levels.

Also Check: Can I Take Unisom And Melatonin

Usemalaysian Ginseng To Increase Testosterone

Ancient healers have used Eurycoma longifolia, also known as Malaysian ginseng, as an aphrodisiac for centuries. Modern researchers have shown that testosterone mediates this effect in men. The authors of a 2014 article in Phytotherapy Research wanted see if they could repeat the finding in women.

Older women took capsules containing 400 mg of Eurycoma longifolia each day for five weeks. This procedure gradually increased their testosterone. It remained higher than baseline from three weeks until the end of the study. The women didn’t report any supplement-related side effects.

Scientists have started to understand the mechanisms underlying the positive effects of Malaysian ginseng. Eurycomanone appears to be the active ingredient in this traditional herb. A 2018 report in the Journal ofX-ray Science and Technology showed that extracts featuring eurycomanone prevented bone loss in an animal model of osteoporosis.

Read more:How to Naturally Increase Testosterone Without Steroids

The Benefits Of Testosterone

Testosterone is a factor in every facet of mens health, and many in womens. For this reason, seeing the signs of testosterone deficiency is both easy and difficult. Easy because there are so many. Difficult because you might not realize your issues are about testosterone.

Though most people think of testosterone with regard to fitness and sexual performance, you can have a high fitness level with terrible testosterone. Furthermore, though libido will suffer at least a little bit, often low T manifests in other issues such as depression, brain fog, fatigue, lethargy, and chronic inflammation.

Sound familiar? All of these are growing problems in the modern population. According to Jay Campbell, author of The Testosterone Optimization Therapy Bible, as many as 40% of men have suboptimal testosterone, I think its safe to say this should be one of the first things you check.

Thankfully, the purpose of this guide is to address lifestyle changes that can improve your testosterone. Even if you already have good levels, these habits and tactics will help improve and protect your hormones as you age. Basically, you dont need to know for certain in order to use this guide, but its still good to get testing in case you need actual hormone therapy.

Weve already talked about the issues of having low testosterone, but how about the benefits of having good testosterone?

You May Like: Can Getting Your Tubes Tied Cause Early Menopause