Testosterone is the first sex hormone in males. It’s the driving force that builds
muscle, drops body fat, and enhances libido. As a male, your goal ought to be to
get more of it. Nonetheless, men today have less testosterone than at every other
time in human history. And, as we age, we get even less of it.
Yet, there are methods to spice up your testosterone without resorting to
testosterone alternative therapy or artificial steroids. In this text, we
drill down on essentially the most effective ways to extend testosterone naturally.
Why is testosterone necessary?
Testosterone is vital for the expansion of male sex organs and secondary sex
traits, reminiscent of facial hair and a deep voice. It contributes to each sexual
desire and performance in each men and girls.
Testosterone also plays a key role in the event and maintenance of bone
and muscle mass. As well as, it has been related to memory, brain
activity, and mood modulation. Anxiety, fatigue, and depressive symptoms have
all been attributed to low testosterone levels.
Finally, testosterone plays an element within the synthesis of energy and the
metabolism of that energy. That is why people who find themselves low in testosterone lack
energy and are liable to fatigue.
The way to boost testosterone naturally:
Testosterone is produced naturally within the testes of men and the ovaries of
women. Researchers have proven that there are a variety of lifestyle aspects
that may increase testosterone output. Listed below are six ways to spice up your body’s
testosterone production naturally.
1. Weight Training/ Exercising
Lifting weights has been shown to spice up testosterone levels by increasing
muscle mass. Your body can manufacture more testosterone the more muscle mass
you may have. Vigorous weight training puts a whole lot of stress on the body, and your
body will produce testosterone at a better rate the harder you’re employed out.
Studies have demonstrated that following a vigorous workout, testosterone
levels can increase.¹
Weightlifting can activate the endocrine system, which in men also includes
the pituitary gland, the hypothalamus, and the testes. Luteinizing hormone
(LH), which is released by the pituitary gland, encourages the testes to
produce more testosterone.
Lifting weights will help reduce body fat, which can increase testosterone
levels. An enzyme called aromatase is present in fat cells. Aromatase transforms
testosterone into estrogen.
High-intensity interval training (HIIT)
has also been shown to enhance healthy testosterone levels.²
In a single study, a gaggle of 56 men underwent a 12-week workout program. Their
testosterone levels were assessed before and after the training. It was seen
that those that had the best gains in strength and muscle mass also
experienced the best testosterone increases.³
2. Sleep
Maintaining a
regular sleep pattern
will allow your body to secrete hormones in keeping with a balanced, set pattern.
Nonetheless, after we are inconsistent in our sleep habits, we throw off our
hormonal clock, which causes us to suppress the discharge of such key hormones
as testosterone.
A 2022 study by Liu, et al. showed that individuals who are suffering from sleep apnea
have a significantly reduced testosterone production ability.⁴
There are specific things you possibly can do to enhance the amount and quality of
your sleep. Should not have a big meal inside two hours of going to bed. You
will upset your digestive process, which is able to, in turn, prevent you from
getting a very good night’s sleep.
Attempt to go to bed at the identical time each night and aim to get not less than eight
hours of sleep. Make your bedroom as dark as possible. Refuse to take
technology into your bedroom (including your phone). Make the bedroom the
place where you rest, not where you engage in social media.
Avoid alcohol in addition to stimulants reminiscent of coffee or tea inside an hour of
bedtime. Contrary to what many individuals think, alcohol is not going to put you to sleep
– it’ll, actually, do the alternative.
Avoid extreme mental or physical exercise before bedtime. Exercise will help
you to get a very good night’s sleep, but not if you happen to do it within the evening. Taxing
your brain can be good for you, but it surely can also keep you awake if you happen to strain
your brain too late within the day.
3. Weight loss program/Weight
Low testosterone levels could also be attributable to dietary deficiencies,
particularly regarding zinc, magnesium, and vitamin D. A eating regimen lacking in these
nutrients can have a negative effect on testosterone levels because they’re
vital for the creation of testosterone.
A 1996 study compared testosterone levels and zinc levels in healthy adults.
Those with inadequate zinc levels had significantly lower testosterone levels
than those with adequate zinc levels. This implies that consuming a eating regimen high
in zinc is important for supporting healthy testosterone levels.⁵
Unhealthy weight gain and high percentages of body fat may cause reduced
testosterone levels. As previously mentioned, an enzyme called aromatase is
present in fat cells, and it transforms testosterone into estrogen. Your body
produces more aromatase the more body fat you may have, which lowers your
testosterone levels.
Extremely low-calorie diets may cause a decrease in testosterone levels.
A decrease in testosterone production can occur when the body enters “survival
mode” on account of insufficient nutrients.
Eating a eating regimen high in protein can raise testosterone levels. A protein-rich
eating regimen can support testosterone production because it offers the constructing blocks
needed for testosterone synthesis.
A 2010 meta-study checked out the connection between weight training, eating regimen,
and testosterone levels. The researchers concluded that a high protein eating regimen
that also includes magnesium and zinc, combined with weight training, supports
healthy testosterone levels.⁶
4. Minimize stress
When the body is under stress, cortisol is produced, which impedes
testosterone production.⁷ You’ll be able to increase testosterone levels by reducing
stress, which is able to lower cortisol levels.
The synthesis of testosterone also will depend on getting enough rest and
recovery. Low testosterone levels may result from chronic stress’ impact on
sleep quality. By reducing stress, you possibly can recuperate sleep and boost your
body’s production of testosterone while you’re sleeping.
Cortisol has been shown to interfere with the production of luteinizing
hormone (LH), which is vital for the secretion of testosterone from the
testes. The stress hormone also promotes the breakdown of muscle tissue. The
lower your muscle mass, the lower your testosterone production shall be.
5. Sunlight exposure
Sunlight exposure causes the skin to create vitamin D3, which is later modified
into calcitriol, an energetic type of vitamin D, via the liver and kidneys.
Studies have shown that calcitriol boosts the body’s testosterone production.⁸
There may be also some research to point out that exposure to sunlight lowers cortisol
levels, which will help maintain normal testosterone levels.⁹
6. Reduce alcohol intake
Despite the stereotype, beer definitely doesn’t make the person!
Satirically, the primary three or 4 drinks have been shown to extend your
testosterone levels. From there, though, it’s all downhill. The effect that
alcohol has on the body is dose-dependent. It also will depend on the scale of the
person. However the pattern is obvious.
Alcoholics are likely to have super high estrogen levels and pathetically low
testosterone levels. That is also why you see the huge beer belly and
terrible skin on guys who overindulge.
Nonetheless, strategic use of alcohol may be useful. In a study out of Finland,
subjects consumed half a glass of vodka immediately after resistance training.
This had the effect of boosting their testosterone levels by 100%.¹⁰ For those who
want to do this after figuring out, keep on with a straight liquor, reminiscent of
tequila, somewhat than beer – and just the one!
7. Avoid certain foods
Studies have identified certain foods that ought to be avoided in case your goal is
to extend testosterone naturally.
Flaxseeds have change into extremely popular in recent times. They’ve been
aggressively promoted as a wonder food on account of their high levels of Omega-3
fatty acids. Nonetheless, if you happen to’re keen on your manhood, you might need to
reconsider your flaxseed consumption.
Flaxseeds are extremely high in a compound referred to as lignans. Lignans are
estrogenic and truly work against testosterone production. A 2001 study
gave a 30-gram per day dose of flaxseed to 40 men over a period of 30 days.
Over that short time, the lads experienced a ten% drop of their total
testosterone levels.¹¹
Licorice is an especially popular snack food, especially in European countries.
The massive problem with it’s that it incorporates a compound referred to as glycrrhetinic
acid. This acid is what gives licorice its distinctive taste. Nonetheless, it has
been shown that this acid will reduce your testosterone levels.
A 1998 Japanese study by Sekamoto et al., showed that even a modest dose of
glycrrhetinic acid is capable of significantly block testosterone production in
Leydig cells. It does this by inhibiting the 17-beta-hydroxysteroid
dehydrogenase enzyme. This enzyme is an important catalyst in testosterone
production.¹²
Most vegetable oils contain high amounts of polyunsaturated fats. While the
intake of monounsaturated fats and increase total fat intake actually boost
testosterone levels, the consumption of polyunsaturated fats significantly
lowers them.¹³
That makes polyunsaturated vegetable oils disastrous news for anyone who’s
affected by sagging “T” levels. Cooking your steak in these items goes
to decimate your levels even further.
What about supplements to assist increase testosterone?
A lot of natural herbs and other compounds have been shown to spice up the
body’s natural testosterone production. These are combined in
testosterone-boosting supplements. Here’s an summary of the important thing ingredients:
-
D-Aspartic Acid: D-Aspartic Acid (DAA) is an amino acid
that stimulates LH production. This, in turn, promotes testosterone
production within the testes.¹⁴ There is a reason why DAA is included in most
testosterone boosting supplements. -
Zinc: Low zinc has been related to reduced
testosterone levels, so increasing zinc levels may boost ‘T’ production. -
Vitamin D: As we have seen, increasing
Vitamin D
levels can reduce cortisol levels. Because cortisol has a
testosterone-lowering effect, supplementing with Vitamin D can have the
overall effect of improving testosterone levels. -
Tribulus Terrestris: Tribulus Terrestris (Puncture Vine)
is utilized by many bodybuilders as a post-steroid cycle option to restart their
“T” production. It has been shown to boost LH secretion, paving the best way
for increased testosterone production.¹⁵ -
Fenugreek: Fenugreek is an herb that has been shown to
assist in inhibiting the conversion of testosterone to estrogen, which may
result in higher testosterone levels.¹⁶ That is one among many examples of
traditional medicine used for enhancing testosterone. -
Ashwagandha:
Ashwagandha
is an herb that may reduce stress and anxiety. This helps lower cortisol
production, which may result in higher testosterone levels.¹⁷ -
Testosterone Boosters: Testosterone boosters are natural
products that use a mixture of several of the above ingredients, plus
many others to encourage your body to up its testosterone production.
Symptoms of low testosterone levels
Low testosterone levels will profoundly affect an individual’s health and
well-being. Listed below are the important symptoms of testosterone deficiency:
- Low libido
- Lowered sperm count
- Fatigue
- Erectile dysfunction
- Lack of body hair
- Low bone density
- Depression
- Trouble concentrating
Testosterone Boosting FAQs
What causes low testosterone?
Men’s testosterone levels naturally decrease with age. Typically, testosterone
levels reach their peak within the late teens or early 20s, and after the age of
30, they begin to slowly fall by roughly 1% annually.
Low testosterone levels will also be a result of injury to the testicles or
specific medical disorders such the mumps or testicular cancer. Some drugs,
reminiscent of painkillers and steroids, can inhibit the production of testosterone.
An excessive amount of body fat might cause testosterone to be converted to estrogen,
leading to reduced testosterone levels. Diabetes and chronic renal disease
are two examples of chronic conditions which may reduce testosterone levels.
Finally, chronic stress can lead to the discharge of cortisol, which may
prevent the creation of testosterone.
What foods boost testosterone levels?
Listed below are seven foods which were shown to spice up testosterone levels:
- Tuna
- Oysters
- Beef
- Eggs
- Spinach
- Ginger
- Pomegranates
How can I raise my testosterone levels fast?
There is no such thing as a fast track to increasing testosterone production naturally. To up
your testosterone levels, it is advisable do the next commonly:
- Strength training
- Reduce body fat levels through reduced caloric intake and cardio exercise
- Get 7-9 hours of sleep each night
- Get loads of exposure to sunlight
- Reduce your stress level
-
Eat a balanced eating regimen that features lean proteins, healthy fats, fruits, and
vegetables - Take into consideration adding a testosterone booster complement to your regimen
Can you really boost testosterone naturally?
Yes, you possibly can boost your body’s natural production of testosterone. The
combination of weight resistance training, cardio to cut back body fat, getting
loads of sleep, taking supplements containing proven testosterone-boosting
ingredients, eating a balanced eating regimen, and reducing stress levels will show you how to
to achieve this.
Summary
Testosterone is a very powerful anabolic hormone in your body. Yet, from
age 30 onward, your production of it declines. In this text, we have
identified essentially the most effective, research-backed ways to securely increase your
body’s natural production of testosterone; strength training workouts, quality
sleep, sunlight, reducing stress and alcohol intake, and following a balanced
eating regimen. Probably the most crucial factor of all is consistency. Make the life-style habits
we have discussed an element of your day by day routine, and your testosterone levels
shall be optimized.
References
-
Riachy, Ruba, et al. “Various Aspects May Modulate the Effect of Exercise on
Testosterone Levels in Men.” , vol. 5, no. 4, 7 Nov. 2020, p. 81 -
Ambroży, Tadeusz, et al. “The Effect of High-Intensity Interval Training
Periods on Morning Serum Testosterone and Cortisol Levels and Physical
Fitness in Men Aged 35–40 Years.” ,
vol. 10, no. 10, 15 May 2021, p. 2143 -
West, Daniel W. D., and Stuart M. Phillips. “Associations of
Exercise-Induced Hormone Profiles and Gains in Strength and Hypertrophy in a
Large Cohort after Weight Training.” , vol. 112, no. 7, 22 Nov. 2011, pp. 2693–2702 -
Liu, Peter Y., and Radha T. Reddy. “Sleep, Testosterone and Cortisol
Balance, and Ageing Men.” , vol. 23, no. 6, 1 Dec. 2022, pp. 1323–1339 -
Prasad, Ananda S., et al. “Zinc Status and Serum Testosterone Levels of
Healthy Adults.” , vol. 12, no. 5, May 1996, pp. 344–348 -
Vingren, Jakob L., et al. “Testosterone Physiology in Resistance Exercise
and Training.” , vol. 40, no. 12, Dec. 2010, pp.
1037–1053 -
Liu, Peter Y., and Radha T. Reddy. “Sleep, Testosterone and Cortisol
Balance, and Ageing Men.” , vol. 23, no. 6, 1 Dec. 2022, pp. 1323–1339 -
Pilz, S, et al. “Effect of Vitamin D Supplementation on Testosterone Levels
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“Effects of Zinc, Vitamin D, and Their Co-Supplementation on Mood, Serum
Cortisol, and Brain-Derived Neurotrophic Consider Patients with Obesity and
Mild to Moderate Depressive Symptoms: A Phase II, 12-Wk, 2 × 2 Factorial
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Trial.” , vol. 71, 1 Mar. 2020, p. 110601 -
“Alcohol after Strength Training Boosts Testosterone
Level.” , 10 Jan. 2013 -
Demark-Wahnefried, Wendy, et al. “Pilot Study of Dietary Fat Restriction and
Flaxseed Supplementation in Men with Prostate Cancer before Surgery:
Exploring the Effects on Hormonal Levels, Prostate-Specific Antigen, and
Histopathologic Features.” , vol. 58, no. 1, 1 July 2001,
pp. 47–52 - “Glycyrrhiza: Licorice Root and Testosterone.”
-
Nagata, C., et al. “Relationships between Sorts of Fat Consumed and Serum
Estrogen and Androgen Concentrations in Japanese Men.” , vol. 38, no. 2, 2000, pp. 163–167 -
Topo, Enza, et al. “The Role and Molecular Mechanism of D-Aspartic Acid in
the Release and Synthesis of LH and Testosterone in Humans and Rats.” , vol. 7, no. 1, 2009, p. 120 -
Ghosian Moghaddam, Mohammad Hassan, et al. “The Effect of Oral Feeding of
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Male Rats.” ,
vol. 7, no. 1, 2013, pp. 57–62 -
Mansoori, Anahita, et al. “Effect of Fenugreek Extract Complement on
Testosterone Levels in Male: A Meta-Evaluation of Clinical Trials.” , vol. 34, no. 7, 1 July 2020, pp. 1550–1555 -
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