Keep Your Weight In Check
A study in the journal Clinical Endocrinology found that some obese men between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight .
Fat cells have a high amount of aromatase, an enzyme that converts testosterone into estrogen .
Abdominal fat in particular produces high amounts of aromatases. Extra estrogens can trigger your body to produce less testosterone . That can set up a vicious cycle, because the less testosterone your body produces, the more belly fat you accumulate.
Foods That Boost Testosterone
As we learn how to boost testosterone naturally, there are a few foods we can add to our carts that can help.
First, consider adding more flavor to meals with onions and garlic. They can raise levels of a hormone to encourage the body to create more testosterone.
Try eating more fish, chicken, lean beef, and eggs, too. These proteins will help the body make more of a substance that binds with testosterone.
When choosing fish, consider salmon, tuna, and mackerel. These fatty fish are high in vitamin D, which can aid with hormone production.
You can also eat more oysters, which feature zinc. Zinc will help the body produce more testosterone. This mineral will boost immunity, too.
Otherwise, try adding more magnesium to your diet.
Magnesium blocks a protein from binding with testosterone. Then, more testosterone can travel through the blood. Choose spinach, cashews, and almonds for more magnesium.
Pomegranate can lower stress hormones like cortisol. Sex hormones like testosterone can increase as result. Pomegranate can also lower blood pressure while boosting your mood.
What All Ingredients Must Be There In A Good Testosterone Booster
This answer to this question is subjective however, there is a set of commonly found ingredients that are usually found in top-notch testosterone boosters.
Some of the important, popular and well-studied T enhancers are:
- D-Aspartic Acid : They help in boosting testosterone by stimulating the production of FSH and LH, which in turn upregulates testes to produce more testosterone.
- Vitamin D: The active from if Vitamin D functions as a steroid which helps in boosting testosterone production.
- Tribulus terrestris: Traditionally this plant extract is been used as a therapeutic approach for combating erectile dysfunction and they work by enhancing testosterone.
- Fenugreek: Fenugreek can be a great deal because they help to retain the bodys natural testosterone content by preventing its conversion.
- Zinc: It is an essential mineral which has a great role to play in testosterone synthesis and down the cascade enhancing sperm quality.
- Bioperine: It is a proprietary compound that helps in improving the bioavailability of ingredients.
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Products Containing Soy Reduce Testosterone
If you spend time on message boards or Facebook groups, particularly ones focused on fitness, you may have heard that products that contain soy, such as soy-based meat alternatives, miso, soy milk and others, can reduce your bodys production of testosterone.
The reality is that theres very little scientific evidence to show that soy products have any effect on testosterone levels in healthy men. In fact, multiple scientificreviews have found that normal amounts of soy have no impact on testosterone or a feminizing effect on mens hormones.
In short, eating a normal amount of soy-based products shouldnt reduce your testosterone, nor will it increase your estrogen levels. As such, theres no need to worry too much if you drink the occasional glass of soy milk or enjoy other soy-based foods.
Address Underlying Medical Conditions
Certain conditions that are bad for your overall health also spell trouble for your testosterone levels.
Men with diabetes are twice as likely to have low T . Similarly, men with heart disease are twice as likely to have low testosterone than men without heart disease .
The lesson: If youve been diagnosed with a health issue, follow your physicians recommendations.
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Consume Foods High In Cholesterol
Although too much cholesterol is bad for your heart health, consuming too little of it can cause a drop in your testosterone levels. This is because cholesterol is a foundation building block of testosterone, and higher testosterone levels are associated with consuming more cholesterol .
Of course, not all cholesterol is created equal, which is why you want to consume foods high in healthy HDL cholesterol such as eggs, which also contain healthy fats and protein.
Testosterone : What It Does And How It Works
Testosterone is a type of male sex hormone, or androgen. Its the primary hormone responsible for producing male sex characteristics.
As a man, testosterone plays a key role in the physical development of male features, such as your genitals. Its also responsible for the development of your secondary sex characteristics features that include your body type, voice, hairline and many others.
Both men and women produce testosterone, although women produce only a small fraction as much testosterone as men.
Your body produces testosterone in numerous places, with your testicles producing the largest share. The process is a complex one, with different parts of your body from the brain to your pituitary glands all playing a part.
Its common for your testosterone levels to decline as you get older. As this happens, many men notice symptoms such as a decline in muscle mass and bone strength, as well as an increase in the fat percentage.
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Try Natural Testosterone Boosters
Testosterone boosters arent going to skyrocket your hormone levels to the point where youre effortlessly building muscle, dropping fat without knowing it and your libido is through the roof.
However, they can make a small difference which can act as a cherry on the cake. Look for supplements that contain fenugreek, zinc, d-aspartic acid , and vitamin D.
How Can I Increase My Testosterone Levels
I’m trying to increase my testosterone levels without literally injecting myself with some. I know zinc and magnesium help but are there any other supplements that directly increase or support the increase of testosterone?
Interesting timing. I just got my levels back today after 2 months of trying to “naturally” get my levels up.
I’m a 34 year old male. I’ve been lifting for 7 years. Diet/sleep/exercise are all in check. In spite of all of this I suspected that my test levels may be low. So I got them checked through an online lab in Dec.
My serum test levels were 297. I suspected they were low, but not that low. So I decided to give myself 2 months to try to “naturally” get my levels up. If my levels weren’t higher I would go to a doc and get test. If that didn’t work I would just start blast-and-cruising with UGL test.
So, I went kinda ham on the supps. I took Vitamin D, Zinc, Magnesium, Ashwaghanda, Fish Oil, multivitamin, and Tongkat Ali . Took them all every day for 2 months straight.
When I got my test levels rechecked this week, my serum test came back at 430.
I’ve decided to hold of on the doctor for another two months and continue with this protocol, minus the ashwaghanda and the tongkat ali . I’m gonna retest in April and see what’s what.
Hope this helps.
Diet/Exercise/Sleep.
Getting plenty of fat, including saturated fat, as well as dietary cholesterol can help.
Also, being in a calorie surplus helps.
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Does Testosterone Mean More Muscle
Yes. And no. Yes and no. Increased testosterone offers the potential for more muscle, true, and this can be effective. However, long-term use of testosterone supplements or anabolic steroids have their downsides. The journal PLOS One found that when you take an artificial T hit, your body slows down testosterone production naturally as it registers enough T to do the job for the time being. Take enough steroids and the slowdown becomes permanent.
Ways To Boost Your Testosterone
Boost your testosterone levels naturally by following these 16 tips that emphasize nutrition, training, supplementation, and lifestyle changes.
Like many bodybuilders and other guys, I’m obsessed with increasing my muscle mass, controlling my body fat, and improving my health. Lots of guys choose a path that supports one or two of these three goals, but if you want to maximize your physique and long-term health, then it’s crucial that you make choices that support all three.
One way to achieve all three of these goals is to increase your body’s natural production of testosteroneâor at least, to improve the effectiveness of the testosterone you’re already producing.
Here’s the difference between those two things: Much of the testosterone you’re producing may be going to waste because it’s “bound,” which means it is not able to connect with the receptors that will enable it to stimulate muscle growth and all of the other healthy functions that testosterone supports. That’s particularly true among older guys, a group I’m inching ever closer to joining.
Here are my training, nutrition, supplementation, and lifestyle suggestions for supporting production and effectiveness of your natural testosterone levels. Put them to good use!
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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.
Take A Zinc Supplement
You can find thousands of testosterone boosting supplements online for $50 to $100 per bottle. One of the best testosterone boosting supplements you can buy, however, is a zinc supplement. Zinc is part of any $10 multivitamin formula. Zinc has a direct connection to testosterone.
Research shows that people who get their recommended intake of zinc per day have higher free testosterone in their bodies. Aim to get approximately 30mg of zinc per day.
Some people get zinc from supplements. Others get zinc from food sources like oysters, nuts, and other seafood.
Theres one catch with zinc and testosterone: zinc only raises testosterone if you are deficient in zinc. If you are already getting enough zinc per day, then taking more zinc cannot raise testosterone further. However, if you are zinc deficient, then its possible zinc can raise testosterone.
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Is It Possible To Boost Testosterone Naturally
Yes, there are certain things that you can do to boost your T-hormone naturally. For example, you can lower the sugar intake level. Sugar can greatly lower your testosterone levels. Besides, it would help if you also got adequate sleep. Furthermore, regular exercise can also help you a lot. Working out is an effective natural booster of T. Another important thing to consider here is a healthy diet. Eat fruit and green veggies. Avoid smoking and drinking alcohol. Add bananas, spinach, beets, and avocados to your diet.
Dont Forget The Oysters
For thousands of years, men have sung the praises of the oyster as an enhancer of sexual performance. Now there seems to be at least some scientific evidence to back up that claim . A study published in the International Journal of Peptide Research and Therapeutics concluded that male rats fed oysters experienced a significant boost in testosterone levels.
The precise mechanism is complex and seems related to luteinizing hormones and an increase in serum nitrous oxide content. But whether or not you understand the physiology in the results, those results seem to confirm the long-held belief surrounding oysters. Elevated testosterone is not the only reason to eat this particular seafood, however. Oysters are also high in vitamins, minerals and protein, and loaded with heart-healthy antioxidants.
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Avoid Drugs And Alcohol Abuse
Abuse of drugs and alcohol has been linked to lower testosterone.
According to the National Institute of Alcohol Abuse and Alcoholism , alcohol use affects the glands and hormones involved in male reproductive health.
Further, alcohol can cause low testosterone levels due to the effects it has on the body, including causing hormonal reactions and cell damage.
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- Afrisham, R., Sadejh-Nejadi, S., SoliemaniFar, O., Kooti, W., Ashtary-Larky, D., Alamiri, F., Khaneh-Keshi, A. . Salivary testosterone levels under psychological stress and its relationship with rumination and five personality traits in medical students. Psychiatry Investigations, 13, 637643
Ways To Boost Testosterone Naturally
Do you get sick easily? Are you suffering from depression and weight problems? These symptoms are all signs of low testosterone levels. Contrary to popular belief and the stigma surrounding testosterone use in professional sports, testosterone actually has energizing benefits for both men and women.
Testosterone is crucial for healthy living and plays an important role in building muscle and bone mass, increasing vitality and stabilizing mood. As people get older, the more they need this hormone since its normal levels decline with age and its function becomes less effective for optimal health.
Read on to learn more about improving the quality of your life by increasing your bodys ability to produce testosterone.
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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:
- Consume more zinc and vitamin D
- Stick with multijoint movements in the gym
- Shorten your rest periods
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.
Do You Or Someone You Love Suffer From Low Testosterone
Don’t suffer in silence! “Low T” is an increasing and more common problem than you may think, and it can cause long term problems for any relationship. If you think you, or someone you love, may have Low T read the article below and take action now!
The leading symptoms associated with Low Testosterone include: decreased sex drive, decreased energy levels, sexual reproduction issues , faster accumulation of body fat, reduced muscle mass, erectile dysfunction, decreased bone density, decreased red blood cell production, reduced sense of well-being and more.
If you suffer from any, or all, of these symptoms, first know that you are not alone. 1 in 4 men over the age of 30 suffer from low T . Second, seek the guidance of a specialized medical professional and get a blood test to confirm your suspicions. If the test comes back positive for Low T, you will be faced with a few options. The two leading options are:
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Concentrate On Getting Adequate Sleep
Because the majority of testosterone is produced and released when you sleep, enough sleep is critical for maintaining healthy testosterone levels.
Between 50 million and 70 million individuals in the United States suffer from some kind of sleep disturbance. If youre one of the many individuals who have difficulty sleeping or just dont get enough hours of sleep every night, this may have an influence on your testosterone levels.
Its worth emphasizing that research on this subject is still in its infancy which explains the prior two studies very tiny sample sizes.
While there is no study on the best amount of sleep for testosterone, you may utilize the CDCs advice of seven or more hours each night as a starting point for good sleep. The National Sleep Foundation advises seven to nine hours of sleep every night for adolescents and young adults.
If you feel as if you need more or less sleep, you may change your sleep schedule to reflect your mood throughout the day.
If you have difficulty falling and staying asleep, even minor adjustments to your lifestyle might have a startling effect.
For instance, a 2011 small research discovered that young males who experienced a week of sleep restriction, sleeping just five hours each night, had testosterone levels in the daytime that were 10% to 15% lower than usual.
Know How To Tackle Your Testosterone Problem By Changing Your Diet
Many of us may take our testosterone levels for granted but for those who need a boost, the change may happen through your diet. While thinking of and dwelling over what our testosterone levels might be isnt totally necessary, it is important to know at least where we stand. Testosterone is important. As a vital sex hormone, it helps with a host of bodily functions and if decreased, can hurt our gains and overall results.
What we eat can drastically affect how we feel. And when it comes to something like testosterone, this can work for us by increasing levels or against us by decreasing them. Whatever the case may be, knowing that the possibility to change your testosterone fortune through your diet is a great benefit to you. That means less trips to a doctor or saving money on certain supplements. Its just adding and subtracting a few things from your grocery list.
Lets check out the top ways to boost your testosterone through your diet so you dont have to worry about low T levels again. The right foods and right approach can greatly affect just how well your testosterone levels increase.
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