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.
Reduce Plastic And Bpa Exposure
Plastic makes our life easier. We pack our foods in it, drink our water and other beverages from it. In fact, its so ingrained in our lives that its started to leach into our bodiesliterally.
Bisphenol-A , a chemical found within many plastics is absorbed by the body. Once in there, your body treats it like estrogen, which means it decreases your testosterone production and can raise your risk of other diseases, including cancer .
Minimize your BPA exposure by opting for glass whenever you can.
Best Ways To Naturally Boost Testosterone
Testosterone is the foundation of men and plays a critical role in their health. Research shows that it improves libido, muscle building, heart health, motivation, immunity, and brain health.
Today, low testosterone is on the rise, and its even more common to see it in young males. Low testosterone is detrimental for your health, correlated with anxiety, metabolic syndrome, depression, fatigue, and low sex drive.
This decline in testosterone is for numerous reasons, including lack of exercise, a bad diet, stress, and environmental endocrine disruptors. Thankfully, it can be mostly solved with a few lifestyle tweaks.
Below, youll find the 36 best science-backed ways to boost testosterone and maximize your health.
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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.
Sleep Eight Hours Each Night
Sleep is so important to all different aspects of our health, including energy, focus, and memory, Dr. Guinto says. Anything that decreases quantity and quality of sleep can dysregulate certain hormones, including cortisol, growth hormone, and testosterone. For your best shot at healthy testosterone levels, make sure you clock seven to eight hours of sleep each night, and see a doctor if youre still feeling zonked despite spending plenty of time in bed. You may have an untreated sleep disorder, like sleep apnea, that interrupts your sleep and decreases testosterone levels without you even realizing it, Dr. Guinto says.
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Dont Eat Too Much Protein
Eating adequate amounts of protein is good for building muscle, and therefore good for your testosterone levels. Research supports that to build muscle, you only need to eat about 0.82 grams of protein per pound of body weight . If you go over that, you risk not eating enough carbohydrates or fats, which are essential for optimal testosterone production.
One study showed that men who ate a high protein diet for 10 days had 36% less free testosterone than their normal protein counterparts .
The Journal of Applied Physiology examined resistance training subjects with different macronutrient ratios to examine their hormonal changes. The study found that the higher the subjects went in total protein intake, the lower their testosterone was .
Key Ingredient Research On Boosting Testo Safely
In the special piece of the best testosterone boosting supplements guide of 2020, it is time to drill down into the dirt and see what kind of gems in the form of natural whole foods can actually increase testosterone naturally and effectively via dietary consumption. Here are 17 must-use herbs and foods that have strong affinities and associations with boosting low T levels in aging men.
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Dont Skip Out On Carbs
Carbohydrates have a negative connotation when it comes health, especially with the rise in low carb diets like keto that tend to demonize them. However, carbs are your bodys primary source of energy and one of the most important macronutrients you should be consuming especially for optimizing testosterone.
Carbs provide the building blocks for testosterone production. They also help you push longer and harder during workouts, which can, in turn, maximize the anabolic, and testosterone response .
With that being said, low carbohydrates are popular for losing weight, which can be important for your testosterone levels. However, the amount of weight you lose is more about how many calories you eat, not how much carbs youre consuming.
Avoid Other Recreational Drugs
Multiple studies have shown a connection between recreational drugs and testosterone problems.
This 2019 study, for example, found that nicotine, cannabis, and amphetamines alter spermatogenesis inducing oxidative stress and subsequent apoptosis in testicular tissue. Researchers also concluded that substance abuse and drug abuse were potentially reversible causes of hypogonadism .
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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.
When To Consider Testosterone Boosters
If youre looking for a simple way to increase testosterone levels naturally, some supplements on this list may be beneficial.
If youre experiencing severe symptoms of low testosterone such as low energy levels, decreased libido, muscle loss, or fertility issues please consult a healthcare professional to discuss possible treatment options.
Here are a few of the factors we considered when choosing the products listed below:
- Vetting. All the products included were vetted to ensure they meet Healthlines medical and business standards.
- Ingredients. Supplements feature ingredients that have been studied and shown to increase testosterone levels.
- Dosage. Supplements provide a dosage that has been proven safe and effective.
- Third-party testing. Many of the supplements we included have been tested for quality and safety by a third party organization such as NSF International, United States Pharmacopeia , or Informed Choice.
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Pomegranate To Fight Impotence
Some say it was the Biblical forbidden fruit, and old Adam could have done a lot worse. The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice. You dont need a serpent to tell you thats a good thing.
Hit The Weights And Get Walking
Lifting weights is a good way to maintain muscle mass and build more muscle mass, Dr. Dobs notes, which can help counteract the effects that extra body fat can have on testosterone. But exercising in general can also promote healthy testosterone levels, in and of itself. One study found that physically active men have healthier hormone levels than sedentary men. And another study on men with obesity found that upping physical activityspecifically, adding in cardio exercise four or more times per weekincreased testosterone levels more than restricting calories did.
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Cold Showers Boost Testosterone
This myth is another message board favorite. The idea behind it is simple that taking a cold shower helps to keep the testicles at an optimal temperature, helping your body to make more testosterone.
Although theres some evidence that testicular temperature may be linked to things like sperm production and protein synthesis, there isnt any reliable research showing that showering with the temperature set to cold has any effect on your testosterone levels.
In fact, one study from the early 1990s concluded that cold water stimulation actually reduced testosterone levels. In short, while a cold shower might help you to wake up, theres no real scientific evidence that it helps to increase testosterone.
Reduce Consumption Of Alcohol
Now you dont need to completely cut out the booze.
But reducing it by some margin will definitely help increase your testosterone levels.
Consuming high levels of alcohol on a regular basis can increase your estrogen level. And will stop your body producing sufficient levels of testosterone.
If you feel that your body and mind could use a break from the booze, then why not try this 30 day no alcohol challenge?
Youll feel a lot better!
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What Is Testosterone And Why Is It Important
Testosterone is the main male sex hormone, produces mainly in the testicles. Quite simply, if we didn’t have testosterone, we’d all look distinctly prepubescent. While testosterone is responsible for all things we go through during puberty, it also increases the potential for muscle growth by forcing our body to increase protein synthesis, according to the Journal of Applied Physiology.
According to research, at the age of 30, testosterone production begins to drop off, resulting in:
When To Try Testosterone Replacement Therapy
For many men with low testosterone levels, implementing healthy lifestyle changes relieves their symptoms and increases their testosterone. However, lifestyle changes arent enough for everyone.
Men with severe symptoms of low testosterone or those who dont find relief with conservative treatments may be good candidates for testosterone replacement therapy. If youve tried other options and youre still living with low testosterone, talk to our team about your options.
We offer customized testosterone replacement therapy to boost testosterone levels. Based on your health needs, we may recommend testosterone in a topical gel, tablet, injection, or pellet implant.
Hormone therapy rebalances testosterone levels in your body, and you can expect to see your symptoms fade in 3-6 months. Our team works closely with you throughout your treatment, adjusting your dosages as needed to help you feel your best.
Low testosterone is common, and you dont have to live with it. For customized recommendations to increase your testosterone levels, book a consultation at Advanced Urology. Contact us online or for an appointment.
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Make Sure You’re Getting Enough Vitamin D
When vitamin D levels are low, testosterone levels are often low, too, says Samplaski. In these cases, when you supplement with vitamin D, testosterone levels will likely rise.
Samplaski says vitamin D may act as a building block for testosterone, although the relationship between vitamin D and testosterone is not totally understood by researchers.
A 2011 study involved giving 200 men either a placebo or 83 g of vitamin D daily for a year. At the beginning of the study, vitamin D levels were in the deficiency range, and testosterone levels were relatively low. After the year of vitamin D supplementation, there was a significant increase in testosterone levels, compared to no significant increase in the placebo group.
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.
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Increase Vitamin D Intake
The benefits of Vitamin D on testosterone production are quite profound. Vitamin D ironically is actually not even a vitamin, its a steroid hormone, which regulates more than 1,000 bodily functions. Therefore, if youre part of the estimated 1 billion people or 50% of the world population that has a Vitamin D deficiency, then that means 1,000 or more of your bodily functions are impaired.
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Several studies have shown a positive correlation between vitamin D levels and total and free testosterone levels. Most studies have found, that individuals with low vitamin d levels are much more likely to have low testosterone levels when compared to those with an adequate amount of vitamin d. Studies have also shown that supplementing with a low dose vitamin d, can increase free and total testosterone up to 25%.
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.
Need a boost?
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Why Are Some People Concerned About Bpa
Many people worry about BPA exposure. One of the main reasons for this concern is that BPA can leach out of food or drink containers and into the food or beverages you consume.
Thats particularly true of foods or beverages that may be stored for long periods in containers with BPA, like canned tomatoes or bottled water.
That includes plastic that may be heated, as heat can cause additional BPA to leach out for example, foods meant to be microwaved in plastic bowls or beverages microwaved in plastic cups .
In fact, BPA exposure is so widespread that research suggests most people over the age of 6 have measurable amounts of BPA in their urine. One study found that about 85% of Korean children under 2 years old had detectable levels of BPA in their urine .
Researchers have found that BPA exposure is linked to a number of health issues, partly because BPA mimics the structure and function of the hormone estrogen .
That means BPA can bind to estrogen receptors and influence bodily processes, such as growth, cell repair, fetal development, energy levels, and reproduction.
In addition, BPA may also interact with other hormone receptors, such as those for your thyroid, thus altering their function .
Your body is sensitive to changes in hormone levels, which is the reason why BPAs ability to mimic estrogen or affect other hormones is thought to influence health.
Practice High Intensity Interval Training
High intensity interval training raises testosterone. Multiple studies show a connection between interval training and testosterone. Exercise at maximum capacity for as long as possible, then take a 1 to 2 minute break. Repeat as many times as possible.
Testosterone boosting experts recommend weightlifting 3 times a week to raise testosterone, then doing cardio or HIIT on off days. This combination can support healthy testosterone levels.
This 2017 study showed that HIIT led to increases in muscle power and free testosterone in male athletes, while this 2012 study showed that people performing HIIT exercises had higher free testosterone than those performing ordinary cardio.
HIIT also seems better for weight loss: you burn more calories in less time while boosting muscular and cardiovascular endurance.
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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.