Other Natural Testosterone Boosters
In addition to consuming more foods that boost testosterone, the following lifestyle changes can help with T levels.
1. Intermittent Fasting
The first of the natural testosterone boosters is intermittent fasting.
One of the biggest intermittent fasting benefits? Its been shown to increase testosterone by nearly 200 percent or even up to 400 percent.
In addition, a study by the University of Virginia Medical School noted that growth hormone levels increased 2,000 percent over the baseline in men who ate no calories for 24 hours, and growth hormone levels are correlated with testosterone.
Intermittent fasting allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone.
2. Heavy Weight Training and Interval Training
If you want to naturally boost testosterone and HGH, then combine weight training with HIIT workouts .
Go to the gym at least three days a week, and lift heavy weights. Lifting heavy weights for six to 12 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle.
Researchers at Ball State University found that strength training can induce growth hormone and testosterone release.
Burst training involves exercising at 90 percent to 100 percent of your maximum effort for a short interval in order to burn your bodys stored sugar , followed by a period of low impact for recovery.
3. Liver Detox
5. Vitamin D
How Can You Increase Testosterone Naturally
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.
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.
Drink Milk At The End Of The Day
Did you know that your mother was right when she said you should drink milk before going to bed? Most of your testosterone is produced while you are asleep. So, whatever food you ingest just before you go to bed has a more significant influence on your hormonal production than what is consumed during other times of the day.
Therefore, milk will indirectly help you produce testosterone because you will sleep deeply and wake up less often during the night. Other factors also influence sleep, though, so milk may not be enough in all cases.
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Eat Plenty Of Healthy Fats
Although too much body fat isnt good for your natural testosterone production, eating healthy fats have been proven to boost testosterone levels. Healthy fats are also beneficial for lowering the risk of heart disease and bad cholesterol.
Various types of fats, such as monounsaturated and saturated, are a key component to high testosterone levels . Coconut oil, olive oil, dairy, and grass-fed beef are all good sources of these types of fats.
For optimal results, make sure that 20-30% of your daily calories comes from fat, and that youre consuming both monounsaturated fats and saturated fats.
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.
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Getting To The Root Cause Of Low Testosterone
One case that stands out is a man in his forties who came in and was feeling awful. He was overweight, had high blood pressure, high cholesterol, insomnia, fatigue, brain fog, and decreased sex drive. He also had decreased stamina and muscle strength, gut and thyroid issues.
When we received his lab results, his cholesterol was over 300, he had high ferritin, high insulin, high inflammatory marker , elevated liver enzymes, and his testosterone was very low at 123 ng/dL. He didnt want to go and get testosterone therapy but wanted to discover the root cause of his health issues and raise his testosterone naturally without drugs.
How To Increase Testosterone With Food
In learning how to increase testosterone, it is highly important to learn to eat a healthy diet. Eating a healthy diet is key to living a healthy life. I will, therefore, urge you to take your diet more seriously. Let us look at foods that can help to increase testosterone level.
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How To Get My Testosterone Levels Up
Male hormone levels, testosterone, are declining in the age of 45 and onward. This in turn leads to health issues like less sex drive, lack of energy and increased body fat. Getting testosterone levels to increase is an age-old problem. The question is, How do you do it?
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.
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Mens Hormone Balance + Integrative Medicine
Testosterone is a crucial component of hormonal wellness and overall health for both men and women, but it decreases with age, lifestyle, and dietary factors. While sometimes a decrease in hormones is expected with age, it is possible to restore low testosterone levels.
Increasing testosterone naturally through diet and lifestyle changes has proven to be incredibly effective for many people. Your integrative medicine doctor can help you determine if your testosterone levels are healthy, and what you can do to boost them.
Shorter Workouts Shorter Breaks
Another aspect of strength training that can boost your testosterone levels is the duration of your workouts and how much youre resting between reps. If youre regularly working out over very lengthy times and are taking long rest periods, then your testosterone levels may take a hit. Workouts lasting longer than an hour may start to spike cortisol levels, which may lower testosterone. Additionally, research has demonstrated that a shorter rest period between sets resulted in temporarily higher testosterone following exercise using weights. To boost your testosterone, keep your rest periods short and total workout time to 60 minutes or less.
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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.
How To Boost Testosterone Naturally
Thankfully, there are many natural ways to help boost your testosterone levels.
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Foods That Boost Testosterone
If low testosterone is causing you less-than-desirable symptoms, dont despair. You can explore natural methods to boost your testosterone or medical alternatives like testosterone replacement therapy or Clomid. Make an appointment with your healthcare provider to find a treatment plan thats right for you.
Use Malaysian Ginseng To Increase Testosterone
Ancient healers have used ââEurycoma longifoliaâ, also known as Malaysian ginsengâ, 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 âEurycoma longifoliaâ 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.
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Total Testosterone Levels In Males By Age
Up to 9 years of age 7-20 ng/dl
Low testosterone can also have a serious impact on your cardiovascular health. Experts are still researching the connection between testosterone and heart health. They do know that men with low levels are more at risk to have heart attacks and stroke. However, when symptomatic men with lab-confirmed low testosterone receive testosterone therapy, their risk of cardiovascular events decreases. In one study, men under 55 with symptomatic low testosterone levels had a 25% reduced risk of heart attack and stroke when they received adequate testosterone therapy. Men over 60 had a 15% lower risk.
A too-low or too-high testosterone level is not favorable, says S. Adam Ramin, MD, a urologist and medical director of Urology Cancer Specialists in Los Angeles. And studies have shown that mid-range levels are cardio-protective, meaning they can help guard the heart from potential damage. The goal is to replace testosterone so that it is within the normal range. Some men desire testosterone replacement when their levels are within the normal range to help with symptoms of hypogonadism. This is harmful to the patient and has not been significantly shown to help with symptoms. If the testosterone is within the normal range, then the physician should look for alternate diagnoses for why the patient is symptomatic.
Head Off Diseases That Lower Testosterone
Disease can also lower testosterone. The adrenal glands make most of the circulating testosterone in women. Thus, adrenal gland pathologies can cause low testosterone. The ovaries also make some testosterone, so women with premature ovarian failure and those without a period may have low testosterone as well.
These medical conditions increase your risk of life-threatening disease. Fortunately, doctors can treat many causes of low testosterone. It’s important, therefore, to âseek medical attentionâ when you suspect your testosterone production has decreased.
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What Is The Treatment For Low Testosterone
If you think you have low testosterone you should make an appointment with your GP rather than taking natural remedies or finding medication online from an unlicensed shop.
Your GP can arrange a blood test to check your testosterone levels. If appropriate, they can refer to you a specialist for hormone replacement therapy. As with treatment for the female menopause, a deficiency of testosterone can be treated with testosterone tablets, patches, gels, implants or injections.
Play Sports To Increase Testosterone
Studies in men have shown that âplaying sportsâ can increase testosterone. Interestingly, a measurable increase occurs when men take part in competitions. The authors of a 2017 paper in Hormones and Behavior wanted to see if a similar anabolic effect happens in women.
These researchers took saliva samples from recreational women athletes before and after playing 10 minutes of flag football. The data showed that this short, intense burst of competitive sport triggered the immediate release of testosterone. Interestingly, the subjects’ mental state also contributed to the data. Self-rated performance scores were directly related to testosterone levels.
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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.
How To Increase Testosterone Levels Naturally In Women
Testosterone plays a surprisingly important role in a woman’s body. For example, it contributes to muscle growth, bone health and brain function. Disease and aging can lower the circulating levels of this essential hormone. Fortunately, there are many âconvenient natural ways to naturally increase your testosterone levelsâ.
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Do Anabolic Steroids Increase Your Testosterone
Anabolic steroids are a type of medication that mimic the effects of testosterone.
Theyre known as performance-enhancing drugs because theyre used by bodybuilders and athletes in an unlicensed way to lose excess fat, and build strength and muscle mass. Some men like to use steroids because they promote masculine traits and increase muscle mass.
However, when used to excess in an unlicensed way, anabolic steroids can have many unwanted physical effects. In men, they can cause erectile dysfunction, shrunken testicles, infertility, baldness, acne and serious mood swings. Find out more here.
Promote Higher Levels Of Hdl Cholesterol
Everyone has the belief that cholesterol is bad for the body, but they are only half correct. The toxic and unhealthy cholesterol that can build up in the body is LDL cholesterol. However, HDL cholesterol has a much different impact. Some research suggests that elevated levels of HDL cholesterol have been linked to increased serum testosterone levels.
Even though the connection is relatively minimal, increasing HDL cholesterol extensively can cause heart disease. Anyone who wants to raise their HDL cholesterol to increase testosterone naturally may first speak with a medical professional.
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Intermittent Fasting: How To Do It
Intermittent fasting works on one level because of how much glucose and glycogen are in your bloodstream at a given time.
If you eat regularly, your body has a steady supply of both, and it taps those supplies of energy when it needs them for activities .
When you fast, your serum glucose and glycogen plummet. When your body needs energy, it has to find it elsewhere.
This explains why fasting works so well for weight loss: it forces your body to gobble up body fat to fuel your activity and workouts.
Simply fasting from time to time can reduce your body fat, and thus boost your testosterone. But you can fine-tune and hack your fasting based on your goals.
If your primary objective is boosting your growth hormone production
Your best bet is to do a cold-turkey 24-hour fast once or twice a week.
Im not gonna lie, gents, this sucks. It means choosing a day to two each week and you go about your general life just without eating.
Thats a full 24 hours, for example from 9 pm to 9 pm.
It takes a lot of grit. Its not fun. For most people, its not even sustainable.
But producing lots of human growth hormone requires you to trick your body into thinking its about to starve. The benefits outweigh the pain for some, so if you think youve got what it takes, give it a try.
If you want high HGH and direct testosterone synthesis
The superior program for this is called a 16-8 intermittent fast. This is when you eat for eight hours in the day, and fast for the other sixteen.