Ways To Increase Your Testosterone – Wouldn’t it be great to wake up in a decade or two and still feel, look and act like you did in your prime? Although we cannot stop the aging process, we can
Take it easy. For men, one important way to do this is by maintaining healthy testosterone levels. Here’s your guide to raising your T naturally.
Ways To Increase Your Testosterone
The hormone testosterone plays an important role in a man’s life. “We are literally better at who we are if our testosterone levels are flourishing,” says Chad Howse, co-author of The Man Diet: A Proven Guide to More Energy, Increased Virility, and Higher Testosterone Levels. T affects almost everything, from a man’s appearance to his physical and emotional health.
Ways: How To Boost Testosterone Naturally In Women
Low T is associated with loss of muscle mass, increased body fat, low energy and motivation, reduced sex drive, and more. However, healthy testosterone is linked to a lower risk of depression, heart disease and other health problems, Howse says.
Around the age of 30, men’s testosterone levels begin a gradual and prolonged decline. (According to the FDA, the normal range for T is between 300 and 1,000 nanograms per deciliter (ng/dl) of blood serum. Anything below 300 ng/dl is considered low.) If a blood test confirms that you have low T, your doctor may recommend a prescription testosterone supplement or replacement therapy.
A number of lifestyle factors affect your testosterone and how quickly it drops. To take your T into your own hands, especially as you age, follow these guidelines.
His workouts affect his testosterone on two levels. First, maintaining a low body fat percentage (which exercise can help with) helps T thrive, Howse says.
Things You Can Do To Boost Your Testosterone
If you already hit the gym three to five times a week, you’re on the right track. In fact, a study published in the Journal of Clinical Biochemistry and Nutrition links physical activity to an increase in serum testosterone levels.
You exercise, as certain activities provide a particularly powerful boost to testosterone. Research published in the journal Sports Medicine found that to experience a strong testosterone response from exercise, workouts must be high-volume and produce a metabolic response. Do lots of exercises, sets, and reps, and focus on intense bursts of exercise with short rest periods.
When lifting, focus on compound exercises like squats and deadlifts rather than isolation exercises like bicep curls. And when you do cardio, opt for high-intensity intervals instead of casual jogging.
A diet lacking in any of the three macronutrients (protein, carbohydrates, and fat) can spell disaster for your T.
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“We need carbohydrates, fats, and protein to have optimal testosterone levels,” says Howse. For example, a healthy amount of carbohydrates keeps cortisol levels low (more on why this is important later). Meanwhile, dietary fat produces cholesterol, which our bodies can later convert to testosterone. And finally, protein supports body composition by improving muscle repair and growth and increasing satiety.
If you have body fat to lose, Howse suggests a macro split of 35 percent carbs, 35 percent fat, and 30 percent protein. If you’re already skinny, try 40% carbs, 40% fat, and 20% protein.
We know, it is easier said than done. But stress increases our levels of the hormone cortisol, which has been shown to have a negative impact on total testosterone. Not to mention, cortisol increases cravings and hunger hormones, starting the vicious cycle of overeating. This can lead to weight gain, another T spoiler, over time.
That doesn’t mean all stress is bad. “We need ‘good’ stress to grow, in the gym or in life,” says Howse. Psychologists refer to this good stress as “eustress.” Examples include planning a big trip, starting a new job, or getting through a tough workout.
How To Increase Testosterone (and Meds You Might Need)
But when the sum of our eustress and our real bad stress reaches a destructive level, you have a problem. Signs that you’re overly stressed include problems like trouble sleeping, an upset stomach, fatigue, anxiety, and more.
Try incorporating practices like meditation, yoga, or breathwork into your daily routine to help manage stress and anxiety.
Get this: Research published in the Journal of the American Medical Associations compared testosterone and cortisol levels in men who slept eight to 10 hours a night with men who slept just five hours a night. The group that slept less had testosterone levels 10 percent to 15 percent lower than those who got quality sleep.
Getting a good night’s sleep (the American Sleep Association recommends seven to nine hours) not only supports a more productive morning, but also supports your body’s ability to produce and balance hormones.
How Does The Keto Diet Affect Testosterone?
In addition to maintaining the correct diet and exercise routine, some simple supplements can also support the mission of increasing testosterone. If you think that only men suffer from low testosterone levels, think again! You’re probably familiar with testosterone as the “male” hormone that makes men masculine, and it does. But women also produce testosterone, but in smaller amounts than men, and not having enough of it can have a big impact on your health and well-being. Most women produce 15-70 ng/dL of testosterone each day in the ovaries and adrenal glands. But when your body doesn’t make enough, problems can arise, causing symptoms like:
Testosterone levels naturally decline in women as they age, but this can occur more rapidly when they are exposed to toxins in the environment, certain medications, such as cholesterol-lowering drugs or birth control pills, and chronic stress. Being overweight, having low vitamin D levels, and not getting enough exercise can also cause low testosterone levels.
There are many ways to bring testosterone levels back into a healthy range. This includes taking medications or supplementing with hormones. But you can help your body make its own without taking drugs or hormones, simply by changing your lifestyle and supplementing with vitamins, minerals, and other nutrients. By doing this, you can get noticeable results in as little as 24 to 48 hours.
Did you like this article on “How to Increase Testosterone Naturally”? Remember, a Paleo diet can do wonders for your cholesterol levels and can help bring your testosterone levels back to a healthy level. I wrote an entire weight loss program called The French Paleo Burn, and you can learn more by clicking the link in the comments section. 3000 words on how to increase testosterone naturally. Reading time: ~11 minutes. 2 calculators/tests included: Zinc Intake Calculator (Skip there) Testosterone Potential Questionnaire (Skip there)
How To Naturally Boost Testosterone Levels
Testosterone is a hormone with many important functions in the body. So what is the essence of a hormone?
In ancient Greece, rulers sent their trusted assistants to deliver messages to other states. They had no email, Whatsapp or Skype. Pigeons could not be trusted. So, sending assistants was the only way to communicate with other states (agencies) in the country.
Hormones are like these trustworthy companions. When the body has a master plan, hormones signal the relevant organs and tissues to take corresponding actions.
For example, when your body wants to build muscle, hormones tell it to shrink or grow. We call them ‘anabolic hormones’. Anabol means “growth stimulant”. Men and women have different amounts of anabolic hormones. Specifically, men have more testosterone in their systems and women have more estrogen.
The Naked Truth About How To Increase Testosterone Levels Naturally
This article is about testosterone in men, specifically. (Ladies, I’m not done with you! Another article will cover estrogen.)
A man can easily alter his testosterone hormone levels simply by injecting himself with synthetic testosterone. However, this will destroy his (hormonal) health. The balls will shrink. The mood will be disturbed. Addiction will develop.
In this article, I will show you how useful more testosterone really is. Below I am going to reveal some very simple and scientifically proven ways to increase the amount you have in your body.
I prefer not to talk nonsense. Scroll over or press (Press ) to find the evidence that supports the claim.
Foods With The Power To Increase Your Testosterone
First, let’s see what more testosterone can do for you. If you inject testosterone with a syringe, miracles happen: you can literally gain pounds of muscle without lifting weights (Press ).
However, not everyone is ready to inject synthetic testosterone into their body, and that’s smart enough. One thing leads to another… That is to say: various types of synthetic hormones.
Anabolic androgenic steroids (AAS) in general, including testosterone injections, have many psychological and physiological dangers, such as:
Remember that the type and amount of steroids determine side effects. Some psychological disorders related to the use of AAS are also just that:
Best Ways To Increase Testosterone Naturally
. It is not cause and effect. Just like playing basketball and being tall are related, basketball doesn’t necessarily make you taller.
But once you start using steroids you basically get addicted to the stuff and there is almost no going back. But let’s leave that for another article.
It’s clear that injecting testosterone can have dramatic effects on your body. But what about more modest testosterone changes within natural limits?
Take home messages: Testosterone is a very powerful muscle building hormone in men. The exogenous injection of testosterone increases the kilos of muscle, even without exercise. However, the use of anabolic steroids has many dangers, such as psychological dependence and permanent hormonal damage. Increasing testosterone levels within healthy limits also increases muscle mass, but to a lesser extent.
Easy Ways To Increase Testosterone Level Naturally
But is there a natural way to increase testosterone levels with jumps of ~200-400 ng/dL (50-150%)?
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