Medication And Supplements That Boost Testosterone
If food and lifestyle arent enough to increase your testosterone levels, you can also find some supplements to help you. If youre interested in them, we made a comparison between the top testosterone boosters available. You can also read our Testogen review.
Remember that all food consists of numerous components that interact in different ways, some of them still unknown to nutritional science. Supplements will never replace all the ways a healthy diet will keep you in balance.
Boneless / Skinless Chicken
Weve already talked about how increasing your protein intake will help fuel your workouts and the get you the muscle building results youre after, which then increases your testosterone levels by providing you with more lean muscle to engage.
One 3 1/2 ounce serving of chicken comes in at a respectable 31 grams of protein, but theres more to it than that.
In addition to being a rich source of protein, meat also provides an abundance of fat, and depending on the type of meat, either a lot of a little of it is saturated fat.
While saturated fats turn into cholesterol which actually helps produce testosterone, too much could contribute to heart disease and/or Type 2 Diabetes.
Boneless, Skinless Chicken contains some needed saturated fat, but far less than some red meats, making it a good choice for balancing your need to produce testosterone and your need to remain heart healthy.
Avoid Xenoestrogens And Other T
Many endocrinologists are sounding the alarm about the damaging effects that come with exposure to common household chemicals. Called endocrine disruptors, these chemicals interfere with our bodys hormone system and cause problems like weight gain and learning disabilities. One type of endocrine disruptor is particularly bad news for our testosterone levels.
Xenoestrogen is a chemical that imitates estrogen in the human body. When men are exposed to too much of this estrogen-imitating chemical, T levels drop significantly. The problem is xenoestrogen is freaking everywhere plastics, shampoos, gasoline, cows, toothpaste. You name it and chances are there are xenoestrogen in it. The ubiquitous nature of this chemical in our modern world is one reason some endocrinologists believe that testosterone levels are lower in men today than in decades past. Its Note to expecting parents: make sure mom stays away from xenoestrogens during the pregnancy.
Despite the stacked deck, I did my best to avoid products that contained xenoestrogens during my 90-day experiment. Heres what I did:
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Testosterone Boosting Foods That You Must Have In Daily Life
Testosterone is a male hormone that is responsible for general health, sexual health, bone health, and muscle mass along with the proper functioning of fertility. Millions are facing erectile dysfunction in this world and the basic reason behind this is the low testosterone levels in the body.
A few decades ago, men after 30 or 40 years of age used to undergo low testosterone issues, but now even younger men are facing this. Low testosterone level affects the sex drive which is quite frustrating among people at times.
The benefits of testosterone do not just limit to sexual life but also play an important role in the production of red blood cells, maintaining bone density, and many more in the queue.
A persons testosterone level decreases with age about 1-2 percent per year. Often medical conditions, lifestyle, and many other factors affect the hormones in the body.
In todays date, one can increase the low testosterone level with medication and making few alterations in lifestyle. Younger men who face low testosterone level issues should be careful about their lifestyles.
The healthy range of testosterone levels is 300 ng/dl and 800 ng/dl. If the T-levels are below this range then it might lead to hormonal disbalance, chronic liver or kidney diseases, obesity, type 2 diabetes. Consultation with a physician is to be taken in this case.
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Growth Of Lean Muscle Mass
For bodybuilders, the challenge is not just to grow muscles in terms of size and strength, but to also ensure that the body doesnt gain fat. The release of testosterone leads to rapid growth in muscle mass combined with functionalities that help to shed fat. In addition, the supply of testosterone and oxygen rich blood helps the body to participate in higher intensity workout sessions. As such, you can burn more fat.
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What Happens When T Levels Decline
As testosterone levels take a slow nose dive, the accompanying signs and symptoms can range from mild to severe, start out slowly and accelerate, or creep up on you until one day you look in the mirror and dont recognize whos looking back. You may experience:
lack of sex drive
hair loss
erectile dysfunction
Its a pretty depressing list for guys. But the testosterone decline doesnt have to be a one-way street. I decided I was going to take control of these potential life changes as much as possible by making some simple yet powerful lifestyle modifications that massively affected my personal testosterone levels and energy. The end result has been and continues to be extremely satisfying physically, emotionally, and mentally, and my T success has motivated me to share my experiences with you and help you make the changes you need to achieve the same goal.
When you commit to making those modifications , youll experience life-altering changes. No, they wont happen overnight, but depending on where your T levels are when you take your first steps and how faithfully you adopt the changes, you can expect to feel some positive results within weeks.
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:
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Packaged And Processed Foods
Among the biggest testosterone-killing foods are those that have been processed, meaning theyve been canned, cooked, frozen, packaged, or had their nutritional content altered or removed. Processing these foods may enhance their taste or give them a longer shelf life, but it can come at a great cost to your body.
Processed foods are filled with trans fats, which multiple studies have associated with inflammation, cardiovascular disease, decreased HDL cholesterol and elevated LDL cholesterol, type 2 diabetes, low testosterone, and decreased fertility . How theyre packaged or canned also mattersto protect the food, theyre lined with bisphenol A , a chemical thats used to create plastics and resins. One study , however, found that males exposed to high concentrations of BPA over a six-month period saw a decrease in their free testosterone and an increase in their levels of sex hormone-binding globulin.
Toned Milk Fortified With Vitamin D
Milk is any day recognised as a glass of goodness and high nutrition. Apart from having proteins and multiple essential minerals, the milk fortified with vitamin D is a great source of food to boost your testosterone levels and gain muscular strength. Moreover, milks calcium content make it excellent for promoting bone health.
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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.
Ok Dont Kill The Messager We Love Some Of These Foods Below As Well But Moderation Is The Key
But if youre over using several of these items then you most definitely have a issue with your Hormone Levels. Most of us are aware that several food options can help boost testosterone production. However, did you know there are certain foods, that actually help suppress the production of this key hormone.
Here are a few you might not know about
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What Food Kills Testosterone
This isnt strictly a food, but if there is one single thing you can cut out of your diet to boost your T levels, it should be alcohol.
Alcohol is the one medically proven substance that has the most dramatic effect on testosterone levels. Regular or heavy drinkers have a range of medical issues, not least of those being shrunken testes, chronic liver issues, and low testosterone .
Testosterone Boosters And Supplements
A popular way to raise low testosterone is with supplements and testosterone boosters. They are readily available over the counter in health stores or online.
Testosterone supplements or even testosterone replacement therapy can be used to quickly address erectile dysfunction, improve sexual function, raise sperm count, and improve male fertility.
The supplements contain a mix of essential nutrients, vitamins, and herbal supplements to help boost T production. The most effective are Testogen, Test RX, and Testo Prime.
True or false: Besides increasing testosterone, T boosters can also improve energy
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Signs That You Have Low Testosterone
There are many symptoms that a man has low testosterone, and each will vary from man to man. Thats why we tend to stress getting a hormone levels test done by your doctor to know for sure how low your T levels are right now.
Knowing what level your testosterone is at right now, will help guide you forward in knowing how to adjust lifestyle and dietary habits to best improve your heart, hormone, and sexual health.
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.
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Milk For A Lean Physique
Proof we are supposed to have hard bodies, University of Pittsburgh researchers found that fat blokes have more oestrogen.
Cut the blubber by boosting your T-levels with milk: its amino acids boost production of anabolic hormones, which in turn build muscle and trim fat. The Department of Health recommends three 200ml glasses a day.
Can Drinking And Drug Use Impact Testosterone Levels
Yes, of course! Drinking and drug use can impact testosterone levels. Many studies have shown that too much alcohol or drug consumption can create low testosterone levels that are hard to reverse. Thats why we advise that you consider this fact when working towards gaining optimal hormonal balance in your body.
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Minimize Stress And Cortisol
It may be easier said than done, but teaching yourself ways to relax more can also teach your adrenal glands not to overproduce and release cortisol into your bloodstream. Studies show that over time, too much of the stress hormone blocks other bodily functions that arent considered fight-or-flight worthy, including testosterone production. Minimizing your stress levels can go a long way toward maximizing your T levels.
Elm & Rye Testosterone Supplement
Image courtesy Elm & Rye
Youll find that this sustainably sourced, GMO-free, and soy-free product is a fabulous addition to take when you cant get the food to increase testosterone on a regular. Be sure to check out Elm & Rye testosterone supplement in detail so that you can add it to your safe list of options to improve testosterone by 52 percent.
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Stress Management For Increasing Testosterone
Chronic stress can lead to lower testosterone levels and other mechanisms that accelerate aging in the body. On the other hand, very high testosterone can cause reactions to acute stress and possibly even lead to the onset of mood disorders and substance abuse .
Stress management interventions have the potential to give you more testosterone, so handling your anxiety is not only good for your mind but also your hormonal balance .
The resultant effect on your hormones does depend on other factors, such as your normal response to stress.
How To Boost Testosterone Naturally
Thankfully, there are many natural ways to help boost your testosterone levels.
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Key Takeaways: Foods That Increase Testosterone
- Low testosterone levels carry a number of serious health risks for men and women.
- A high BMI is a risk factor for low levels of testosterone.
- Vitamin D supplements or increased vitamin D in the diet is an excellent way to raise testosterone levels.
- Exercise is a great way to raise T levels.
- A low testosterone level can be raised with nutritional supplements.
- Testosterone therapy is a great short-term solution for acute issues.
Exercise And Increase Testosterone
While testosterone is necessary for muscle growth, this relationship also goes in the other direction. Exercise, especially cardiovascular fitness, can help improve testosterone levels .
Resistance training can also have an impact on hormone levels, especially when its consistent. In a 12-week study, testosterone increased after following a muscle-building program, though this effect was higher in younger men .
The effect of weight lifting is also immediate, so you can get a natural boost of testosterone whenever you hit the gym .
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What Brings Testosterone Levels Down
Our testosterone levels are under attack from all angles, beginning with, but not exclusively because of, aging. Testosterone decline associated with aging is caused by the overactivity of 5-alpha-reductase, an enzyme that transforms T into dihydrotestosterone . You may recognize DHT as the culprit in another age-related issue facing many men: hair loss and balding, as well as an enlarged prostate and even an increased risk of cancer. When testosterone is converted to DHT, it also automatically reduces T levels.
Another source of attack on our T levels is lifestyle, including the Fearsome Four:
Diet
Sedentary lifestyle and
Being overweight
These factors usually exist in tandem, a relationship that can work to our advantage since if you address the first three effectively, the fourth challenge should literally go away. In the next chapters, Ill share with you the tips and lifestyle changes I found that will bring your T levels up and improve your overall well-being.
Did you know, for example, that the most widely used drugs to lower cholesterol-statins-can lower testosterone levels, or that exposure to the commonly used pesticide Roundup can do the same?23.4 . Exposure to phthalates has been associated with reproductive problems in men, including the death of mature sperm cells, a decline in testosterone levels, and damage to sperm DNA.5 Serious stuff right!
Spinach To Pump Your Body Full Of Magnesium
Popeye had the right idea. Magnesium, a mineral found in spinach, blocks certain protein from binding with testosterone. As a result, there’s more testosterone that’s usable in your body.
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Foods That May Help Boost Testosterone
Testosterone is a sex hormone that affects:
- sperm production
- blood cell production
Testosterone declines as you age, but other factors can also cause low testosterone, including certain medications, high body-fat levels, and some health conditions .
Low testosterone, also called hypogonadism or low T, occurs when testosterone levels fall below 300 nanograms/deciliter . Low testosterone can be medically treated through testosterone replacement therapy .
Hypogonadism is very common. In fact, around 40% of men over 45 years old and 50% of men in their 80s are considered hypogonadal .
A health-promoting lifestyle, including diet, is important for maintaining optimal testosterone levels. Some studies have found that diets high in ultra-processed foods and low in nutrient-dense foods may reduce testosterone levels .
If you have low testosterone levels, follow a medical professionals recommendations. Additionally, you may consider adopting a dietary pattern rich in foods that contain nutrients important for maintaining healthy testosterone levels.
Many nutrients, including vitamin D, magnesium, and zinc, are important for maintaining optimal testosterone levels .
However, theres limited research investigating the impact of specific foods on testosterone levels.
This article covers 7 foods that are rich in nutrients that may help promote healthy testosterone levels.
Venison For Muscle Growth
Veggies look away: A meat-free diet can lower testosterone by 14%, says Carruthers. Lack of protein boosts testosterone-de-activating hormones. On the other hand, a University of Utah study found a diet overly rich in the sat fats in beef and lamb can also make it dip. The middle ground is venison. Stag-gering.
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What Food Kills A Mans Testosterone
Now that you know about the food that increase testosterone, its time to share what food cankilla mans testosterone count. These are the foods to avoid, or at least consume smaller amounts of during the process of trying to increase testosterone and maintain proper hormone levels:
· Soy products.
· Certain fats.
· Licorice.
The above food options have been shown in various studies to decrease a mans testosterone levels thus causing issues with libido, sexual performance, and other symptoms that arise when a man has lowered T levels.