Quit All Recreational Drugs
Recreational drugs are not only horrible for your body and mental health, but destroy testosterone production as well . Abusing substances are also linked to hypogonadism, testosterone deficiency .
They may feel good at the time, but they affect everything from your cognitive function, anxiety levels, and testosterone. Ditch the drugs and reward yourself with more natural rewards, such as exercising and eating healthy.
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.
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.
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Nutrition For Testosterone Enhancement
As always, nutrition and exercise work together as the perfect crime-fighting duo to combat the effects of aging. When it comes to boosting testosterone naturally, the nutrition/exercise balance is no different. When we improve our exercise routine, a concurrent change in nutrition needs to occur as well. This will ensure that performance and recovery are maximized. Explore some general nutritional guidelines for testosterone health below.
Emphasize Quality Dietary Fats
Dietary fats support health, muscle building, and yes, testosterone production. You know by now that you should emphasize omega-3s for their benefits in supporting heart health, and get plenty of them from fatty fish , avocadoes, and healthy oils such as olive and nut oils.
But you shouldn’t overlook the importance of consuming saturated fats. These fats come from meats, cheese, and egg yolks, and they provide the building blocks of crucial hormones such as testosterone. Don’t buy into the myth that saturated fats are harmful, so long as you’re training with intensity with the goal of boosting testosterone to increase muscle mass. Follow a well-designed approach like my ultimate muscle-building meal plan, and you can’t go wrong.
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Bpa Exposure And Safe Levels
According to a 2014 report from the U.S. Food and Drug Administration , exposure of less than 2.25 milligrams per pound of bodyweight per day are safe .
Most people are only exposed to 0.1-2.2 micrograms per pound of bodyweight per day .
In fact, the FDA still recognizes BPA as a safe additive in food packaging, although the agency banned manufacturers from using BPA in baby formula cans, baby bottles, and sippy cups in 2012 .
Regardless, some emerging research suggests that even at established safe levels BPA exposure may cause or contribute to a variety of health problems .
Still, we need more research to understand if there is a true safety threshold for BPA exposure or if it can cause harm at any level of exposure.
SUMMARY
BPA is found in many plastic products, and unfortunately, it can leach into foods and beverages and then be absorbed into our bodies. As an estrogen-like compound, it may cause some health problems.
Maintain Normal Testosterone Levels
Testosterone levels in women vary depending on age. A 2016 report in the Journal of Clinical Endocrinology and Metabolism nicely illustrates this gradual change. The researchers measured the testosterone content of saliva samples taken from more than 2,000 women.
The results of this study showed that younger women had testosterone scores of about â300 picomoles per liter â, middle-aged women had scores of about â225 pmol/Lâ and older women had scores of about â50 pmol/Lâ. Testosterone levels typically double during a normal pregnancy, according to a 2017 paper in Developmental Psychobiology.
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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.
Testosterone Will Increase Your Upper Body Strength Dramatically
This deserves its own section because it is so dramatic. Before T, I spent years working out in gyms, lifting weights, hiring personal trainers. Still I could not do one decent push-up. Within a year of starting testosterone, I could do 20 push-ups with ease. At the moment, I have not set foot in a gym for a year yet I can drop and give you 15 push-ups without breaking a sweat. And they feel light and easy! In short, my upper body strength has increased dramatically since starting testosterone.
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How To Learn More
If you want to learn more about testosterone-based GAHT, the best place to start is by talking to your healthcare provider. However, if you dont have one, you can find a local gender-affirming provider near you by visiting the WPATH provider directory or checking to see if you live a state covered by Plume, a telehealth company providing gender-affirming care, made by and for trans people.
Plume offers a mobile app where you can consult with a provider, develop an individualized treatment plan, and have your prescriptions delivered to your door, all for a flat monthly fee of $99 . You can learn more about Plumes GAHT services on their website.
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Be Romantic To Increase Testosterone
The relationship between âsexuality and testosteroneâ has also been well proven. Erotica increases testosterone in men. A 2014 review in the Archives of Sexual Behavior described similar effects in women. For example, intentionally generating sexual thoughts increases testosterone in women not taking oral contraceptives.
Directly interacting with men also affects the hormone levels of women. Both romantic touching and sexual activity increase female testosterone. In contrast, familial touching decreases testosterone.
âRead more:â What Hormones Are Responsible for Libido?
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Extra Virgin Olive Oil
EEVO is filled with antioxidants that can combat inflammation and oxidative stress, both of which are linked to lower T levels. EEVO is mostly composed of monounsaturated fatty acids, or MUFAs, which can reduce LDL cholesterol and elevate HDL cholesterol, which is needed to convert to testosterone. One study found that EEVO and other dietary oils can boost both testosterone and LH levels .
Use Red Clover To Increase Testosterone
Herbalists have used ââTrifolium pratenseâ, red cloverâ, to treat menopausal symptoms like hot flashes. The mechanisms underlying these effects remain unknown. Testosterone decreases hot flashes in some postmenopausal people, so red clover may work in this way. A 2015 paper in the Avicenna Journal of Phytomedicine reviewed the literature testing this idea.
Several studies have shown that taking red clover extracts increase circulating levels of testosterone. The most convincing of these studies used 80 mg of red clover each day for 12 weeks. Compared to baseline, the active ingredient in red clover â âisoflavonesâ â increased testosterone 22 percent.
âRead more:â Red Clover Vs. White Clover
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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.
Next Steps To Boosting Testosterone
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Key Resources
This guide was produced with contributions from the following key resources:
The Cenegenics Education and Research Foundation
The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise, and Hormone Replacement Therapy
The Cenegenics Education and Research Foundation
The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise, and Hormone Replacement Therapy
Textbook Authors:
Jeffrey Park Leake, M.D., CPT
Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.
Todd David Greenberg, M.D., CSCS
Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.
Additional Resources
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What Are Some Other Ways To Increase Testosterone Levels
A popular question men want to know is how to increase testosterone levels with more than just diet changes. Weve searched high and low for some advice on what men can do in their daily life to adjust their T levels to their optimal levels.
These options include, but arent limited to:
· Injections.
· Topical gels.
· Skin patches.
Injections are often done by a doctor. These are options for men with an immensely lower levels of testosterone than normal. While most men will opt to take a testosterone support supplement instead of reaching out to their doctor, its important to know where your T levels are before starting most lifestyle, diet or supplement changes.
Topical gels are a less popular option to boost testosterone as they can be messy and annoying to deal with every day. We just wanted to include the in the list of other ways to increase testosterone levels so that you have options.
Lastly, skin patches are another way to get your T levels to optimal levels. But remember this type of treatment for testosterone can come with negative side effects that most wont experience with foods that increases testosterone by 52%.
Take Ashwagandha To Cope With Stress
One of the great killers of testosterone is stressâboth mental and physical. Ashwagandha is an adaptogen, a class of ingredients which helps your body to cope with stress, and it has been shown to have positive effects on stress markers such as fatigue, and cortisol levels.
Ashwagandha is a nightshade also known as Indian ginseng and Withania somnifera. It works synergistically with Tongkat ali to further boost testosterone and athletic performance. Research shows that ashwagandha not only supports improved muscle mass and reduced body fat, but it also increases strength.
KSM-66 is the patented form of this ingredient. It is extracted from the root, and it has more supporting studies than any other form.
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Testosterone And Vegetarian Diets
Another common concept is that vegan and vegetarian diets will contribute to lower levels of testosterone. Still, one study found vegans to have higher testosterone levels than both vegetarians and meat-eaters .
The vegans and vegetarians in this study were younger and had a lower body weight than meat-eaters, which can affect the results. If these men were healthier in general, they would also tend to have higher testosterone levels.
Nonetheless, the study seems to prove that you can have a vegetarian or vegan diet and enjoy optimal hormonal balance and health.
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What Is The One Food That Raises Testosterone By 52 Percent
In all honesty, out of the complete list of foods we shared above there is one above all that is known to increase testosterone by 52% and thats fatty fish! Yes, you read that correctly.
Fatty fish, such as salmon, mackerel, and tuna have been proven time and time again to help your body produce more testosterone. This means you can get your sex drive, muscle recovery, and immune system back to normal functioning when you opt to include at least two 4-ounce servings of fatty fish per week to get a hormonal balance in your body.
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Take A Look At Your Prescription Medications
Some prescription drugs, such as certain antifungal medications and some antidepressants, may lower testosterone levels in some men. If youre experiencing symptoms of low testosterone and suspect your medicine may be responsible, talk with your healthcare provider. That might be the case, or it might not. In any event, dont stop taking any prescribed medications without consulting a medical professional.
Minimize Stress And Cortisol Levels
Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol .
Sudden elevations in cortisol can quickly reduce testosterone. These hormones often work in a seesaw-like manner: As one goes up, the other comes down .
Stress and high cortisol can also increase food intake, weight gain, and the storage of harmful body fat around your organs. In turn, these changes may negatively affect testosterone levels (
To maintain healthy levels of vitamin D, try to get regular exposure to sunlight or consider taking a vitamin D3 supplement as directed by a healthcare professional.
Summary
Some studies have found that low levels of vitamin D could be associated with decreased testosterone levels. However, more research is needed to determine whether supplementation may be beneficial.
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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.
What Food Kills A Man’s Testosterone
Now that you know about the food that increase testosterone, its time to share what food can kill a 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.
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Venison For Muscle Growth
Venison is a great source of energy, as well as an increase in libido. The higher protein content also helps with muscle growth. Venison provides all the nutrients necessary for building muscle and staying healthy without any of the side effects like high cholesterol or diabetes that other meats may have.
Some testosterone boosting supplements are Testogen and Prime Male etc.
With venison, you get more than just protein you get the energy to work out, increased libido, and muscle growth!
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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What Happens When A Mans Testosterone Is Low
Lower than optimal testosterone levels have many effects on your health. These are the most common ones:
- Reproductive health: Men with low testosterone levels often lose their sex drive. You also experience a low sperm count and erectile dysfunction .
- Vitality: When male hormone levels experience a dip, your energy levels sink, too.
- Obesity: High body fat is both a symptom and a cause of low testosterone.
- Loss of muscle and bone: Testosterone is key in the maintenance and production of muscle mass and bone, for both men and women .
- Mood disorders: Low levels of testosterone have been linked with a raised incidence of anxiety and depression.
Testosterone levels tend to drop with age, causing some additional problems due to the loss of muscle mass and bone density. Its a natural part of the aging process in men and doesnt necessarily require any action, such as hormonal therapies .
You can give yourself a boost to get your testosterone levels as high as possible through food and lifestyle choices, though.