How To Naturally Increase Testosterone Levels In Males

Mix Cardio With Strength Training And Vice Versa

First thing’s first: Exercise in general can help you lose weight and/or maintain a healthy weight. And now we know that excessive weight can contribute to low testosterone levels. So, if you’re not already exercising, starting a workout regimen focused on losing weight may help boost your levels.

But why make time for both cardio and strength training?

“Cardio is a great way to burn a lot of calories, while the muscle built from strength training can help boost your overall metabolism so that you’re burning calories even when you’re not exercising,” says Dr. Starke. “Plus, both types of exercise strength training, especially can help you rebuild some of the muscle mass you might have lost as a result of low testosterone.”

Whether you’re new to exercise or just getting back into it, know that everyone’s fitness level varies and the best way for you to burn calories may look different than the guy on the treadmill next to you. Cardio can be a long run, but it can also be walking at a brisk pace.

And, if you’re new to strength training, don’t be intimidated. Try starting with body weight exercises, which are movements that rely on your own body weight to help build total body strength no gym membership needed.

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.

Supplements To Boost Testosterone

Changes in diet and lifestyle have proven effective in raising testosterone in many men, but there also may be some holistic supplements that can aid this process and support healthy hormone production.

• Tribulus terrestris This herb has been used for centuries in traditional medicine, and some evidence suggests that it may enhance sexual function and libido in both men and women .;
• Zinc This mineral is necessary for healthy sperm production, as well as testosterone function . However, its important to note that supplementation with zinc wont help if you already have adequate levels of this mineral.
• Ginger root In one study, 75 men with infertility took a daily ginger supplement. After 3 months, they experienced a 17% increase in testosterone levels . Ginger root also supports digestion and can modulate inflammation.
• Berberine This alkaloid has been shown to improve metabolic syndrome, which can lower testosterone levels in men and women.;
• DHEA A precursor for sex hormone production, DHEA levels decrease with age, stress, and other lifestyle factors. If your DHEA is low, your body doesnt have the necessary building blocks for hormones, including testosterone, and your levels will drop.

Also Check: How Hormones Affect Weight Loss

Focus On Strength Training

As Ive mentioned, strength training is one of the best ways to increase testosterone levels in older men.

You dont even need to sign up for a gym membership. These short home workouts;can increase your testosterone levels fast.

The important thing is to keep your workouts challenging. You do this by increasing reps and sets after every workout and advancing to more challenging exercises as you get stronger.

Increase Daily Physical Activity

Men who engage in daily physical activity and exercise have higher levels of testosterone. Physical activity isnt limited to hitting the gym. Going for a walk, taking the stairs instead of an elevator, or doing lawn work are all ways of getting up and moving around.

The Center for Disease Control recommends the following:

• 150 minutes per week of moderate-intensity exercise

• 75 minutes per week of high-intensity exerciser

Looking for a workout program to get you started? Check out these home bodyweight workouts.

You May Like: Is There Non Hormonal Birth Control Pills

Testogen Review What It Is

Testogen is considered among some of the most popular supplements for boosting the testosterone level in males. Different from other T-booster supplements that include steroids in their formulation, Testogen is completely formulated with herbal ingredients that are safe from any sort of side effects.

This supplement is considered as a legal alternative to anabolic steroids for boosting testosterone. The company claims that their supplement helps in boosting T-level along with increasing muscle mass, losing weight and boosting strength and energy. Being a natural supplement, it is also safe for drug test therefore athletes can use it for improving their performance, risk free.

The supplement is a blend of herbal ingredients like vitamins, minerals and vital herbs that are proven to increase testosterone level. These ingredients are used as a proprietary blend therefore the benefits of these ingredients are directly supplied to you.

Reduce The Use Of Plastics With Food

Throughout the world, people are becoming more aware of the dangers of plastic, and how its negatively affecting the earth. But did you know that using plastic materials can even hurt your testosterone levels?

Chemicals known as Phthalates are added to plastics to make materials softer and more flexible. These chemicals can also be found in shampoos, laundry detergent, and even in plastic food containers.;

Phthalates do not accumulate in the body. However,; experts still believe that they could hurt our overall health, including lowering serum testosterone levels in men.;

Don’t Miss: Does Medicare Pay For Testosterone Injections

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.

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.

Continued

You May Like: How To Fix Hormonal Imbalance

Drink Milk Before Bed

We have alluded to the fact that a lot of testosterone production goes on during the night while youre sleeping. If you are inclined to help that process along, you might want to try drinking some full-fat milk shortly before going to bed. Full-fat is just another way of saying whole milk, so dont worry, you shouldnt have trouble finding it.

Whole milk right before bed provides the added benefit of increasing melatonin production, which should help you get to sleep faster. One way to tell if your nocturnal whole milk testosterone experiment is bearing fruit is if you wake up with a serious case of morning wood, as morning stiffies are a sure sign of robust testosterone levels.

Get Enough Quality Sleep

Like sex, sleep feels so goodand science is discovering its really good for you. Unfortunately, like sex, too many of us feel somewhat guilty about sleeping, believing its a sign of laziness or a waste of time. But studies show that shut-eye benefits the brain, metabolism, and heart; its crucial to preserving your health, including your sexual health. Sleep is a natural testosterone booster. The body makes testosterone during sleep, so if youre not getting enough, or your sleep is low quality , you might see your testosterone levels decline.One small study found that men who slept less than five hours a night for a week had 10% to 15% lower testosterone levels than when they got a full nights sleep . Experts, including the National Sleep Foundation, recommend that all adults get seven to nine hours of sleep nightly .

Don’t Miss: Where To Buy Melatonin For Kids

A More Natural Approach To Boosting Testosterone

The first step in the process is to always identify why your testosterone levels are low in the first place. What are the causative factors? In the vast majority of cases, clients are violating the foundation principles of health and restoring balance in these areas often leads to significant improvements in overall health, including testosterone levels.

Foundation Principles of Health

You will see from the list below, that many of these testosterone-enhancing techniques focus on restoring balance to the foundation principles of health.

Resistance Exercise and Interval Training

To raise testosterone levels naturally, combine weight training with high-intensity exercise for fitness. Lifting heavy weights with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest for at least 30 minutes can give a very beneficial boost to low testosterone levels.

Interval Training has a proven positive effect on increasing testosterone levels and preventing testosterone declines. Interval Training involves exercising at 90100 percent of your maximum effort for a short interval followed by recovery then repeat. The Tabata Protocol;is one proven method for benefitting from high-intensity interval training.

Stress Reduction

Simple ways for individuals to reduce their stress levels include:

Improve your sleep quality

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.;

Also Check: Do I Need Hormones After Menopause

How To Increase Testosterone After 50

Nowadays, it is very easy to get an abundant supply of testosterone if you know the right approach. Since, the body stops producing testosterone at the age of 50 or at least reduces it, so it can be very hard for many who want to retain their youth. But the solution is very simple.

If you are above 50 and want to increase testosterone then you add some things to your regular routine. Those things include doing regular exercise and lifting weights. Apart from that, food to increase testosterone. Aim towards eating protein, carb and fat rich diet.

Also, cutting down on cortisol and stress levels can highly improve the testosterone situation in your body. And dont forget to get high-quality sleep every night.

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.

Recommended Reading: Can Your Obgyn Test Your Hormone Levels

Tips To Sleep Better At Night

Low testosterone can cause sleep disturbance, and sleep disturbance can cause low testosterone. Sleep is really important for the body in general and research has found that men who slept less than five hours a night for one week had significantly lower levels of testosterone than when they had a full nightâs sleep. Ways to promote sleep include:

• Get comfortable.
• Keep your bedroom quiet, dark, and at a comfortable temperature for sleepingOnly use your bed for sex or sleeping. Avoid bedroom distractions like TV, books, phones and computers
• Avoid eating a big meal immediately before bedtime
• Set a routine. Go to bed and get up at the same time every day, including weekends
• Avoid caffeine at least 7 hours before bedtime

Sex is a really important component of testosterone production, whilst some men maintain sexual desire at relatively low testosterone levels. Low testosterone is one of the possible causes of low libido. However, if testosterone is lowered far enough, virtually all men will experience some decline in sex drive. Having regular sex can increase testosterone levels; following sex there is a transient rise in levels for the next 24-48 hours, which is good news because as levels increase, the desire for sex and other feelgood hormones will have a generally good effect on the body.

For a male health MOT or specific check-up with Dr Jeff Foster, you can book an appointment by calling 01926 801111 or emailing .

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.

You May Like: How To Lower Testosterone In Females

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.

Learn Martial Arts Or Boxing

So far, we have looked at two dozen ways that you can naturally increase testosterone levels in your body. Most have involved some form of strength training or dietary adjustments. This one, however, involves neither of those. In this case, the recommendation is to get involved with some form of aggressive sport such as martial arts or boxing. Why? Because studies have shown that when you cultivate an aggressive mindset , you actually increase your testosterone production .

Granted, not everyone is up for trading punches to the face as a way to stimulate testosterone production. But the option is there if you want it. And it works. Dont worry, you dont have to turn into prime Mike Tyson to enjoy this benefit. You just need to engage in some type of sport that requires genuine physical aggression.

Also Check: Can I Take Melatonin Twice In One Night

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.

Garlic For Muscle Maintenance

Banish vampires and weak muscles alike: garlic contains allicin, a compound that lowers levels of stress hormone cortisol. Cortisol competes with testosterone for the same sites within muscle cells, says nutrition consultant Alan Gordon. Ditch the cortisol, then the testosterone can get to work. Garlics more potent uncooked.

Recommended Reading: What Birth Control Does Not Have Estrogen