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7 Best Exercises to Naturally Increase Testosterone in Men
Lowered testosterone is a chronic epidemic that is threatening lives all around the world. This article will go over 12 ways to boost testosterone levels naturally through healthy lifestyle measures. Women produce testosterone but in significantly lower amounts than men. In the man, testosterone is produced in the testes and adrenal glands. Post-menopausal women lose the function of their ovaries and are at risk for low testosterone later in life.
Men are said to lose 1. Men who lose a greater proportion of their testosterone are said to have andropause 4. The Alliance for Aging Research has indicated that one third of American men over the age of 39 have reported two or more symptoms of low testosterone 5. Symptoms of male andropause include lowered libido, decreased muscle mass, increased abdominal fat accumulation, depression and lack of drive. The changes involved in andropause are gradual over time.
They often go unnoticed for years. Aromatase is an enzyme that is found in estrogen producing cells located in the adrenal glands, ovaries, placenta, testicles, brain and fat tissue.
Higher levels of aromatase in the body convert more testosterone and progesterone into estrogen. This process of converting androgenic hormones into estrogens is called aromatization. Elevated aromatase activity and estrogen dominance are some of the most common factors associated with breast, uterine and ovarian cancers in women 7.
Prostate, colon and breast cancer in men are associated with estrogen dominance. Chronic stress is one of the biggest factors that must be addressed in order to boost testosterone.
Cortisol is the anti-thesis to testosterone. This results in testosterone molecules being destroyed inside the gonads before they even enter the bloodstream 8 , 9. Additionally, high stress hormone production reduces the amount of testosterone production through a process called pregnenolone steal.
Elevated stress will also increase aromatase activity and convert testosterone into estrogen creating a state of estrogen dominance Relaxation techniques such as meditation, deep breathing, journaling, counseling, etc.
Additionally, focusing on good sleep habits is critical for healthy testosterone levels. The key to stabilizing testosterone levels begins with an anti-inflammatory diet. This should be loaded with phytonutrient rich fruits and vegetables. Grains and sugars stimulate higher levels of insulin and cortisol. Healthy fat sources are extremely critical for good hormone function. Fats and cholesterol play a critical role in forming the structure and rigidity of our cell membranes.
These fats impact cell messaging by acting as enzyme and hormone regulators Saturated fats, cholesterol, conjugated linoleic acids and essential omega 3 fatty acids from healthy grass-fed animal products are especially important. Xenoestrogens, artificial hormone mimicking substances, are linked to lower testosterone levels.
Many medications also contain heavy amounts of synthetic xenoestrogens as well. Avoiding these sources along with a diet rich in raw and lightly cooked fruits and vegetables provide fiber and phytonutrients that help the body eliminate these toxic substances. High intensity exercise is crucial to boost testosterone Exercises should be explosive in nature and maximize the resistant overload on the muscles. The training session should be short mins and have very little rest periods between sets.
This is due to the high concentration of branched-chain amino acids in bone broth protein. It is absolutely critical to sleep well in order to produce healthy sex hormones. Inadequate sleep will result in elevated stress hormone production and lowered testosterone. Focus on good fats, anti-oxidants and clean proteins. Good fats such as coconut oil, grass-fed butter, avocados, olives and olive oil and fish oil provide the key fatty acids needed for testosterone production.
Going 16 hours between dinner and breakfast is one of the best ways to boost testosterone. Consume your meals in an 8 hour window such as 11am — 7pm.
High intensity training, especially resistance training boosts testosterone. Do large muscle group, compound exercises such as squats, lunges, bench press, T-bar rows, pull-ups, overhead press, etc.
Be sure to lift heavy!! The more muscle tissue that is intensely stimulated, the more testosterone production will go up. Be sure to get good rest between workouts. I like to do an upper body day, lower body day and then a day off. Then back to upper body and lower body and then another day off…and so on and so on.
A sedentary lifestyle depletes testosterone but so does over-training. Be sure that your workouts are intense but short 30 minutes max. Throughout the day, get a lot of low-intensity movement such as walking, light cycling, playing, etc. It has been shown to boost testosterone production when used in combination with high intensity exercise. You can find this here. Cold showers have been known to stimulate and boost testosterone production and improve metabolism, detoxification and brain function.
That will help to boost internal heat and boost testosterone production. Low vitamin D3 is associated with low testosterone production Be sure to optimize your zinc and magnesium levels. Both of these nutrients are key for testosterone production. Pumpkin seeds are one of the richest sources of both zinc and magnesium. Additionally, make green drinks or use super green powders and consume healthy organic meat products.
Avoid foods with phytoestrogens such as soy, flax and many beans. I also recommend steamed crucifers brocolli, cauliflower, cabbage, brussel sprouts, etc. Deep breathing can help calm an overactive sympathetic fight or flight nervous system and relax the body.
This lowers stress hormone and enhances the production of sex hormones like testosterone that are needed for growth and repair. Spinach contains its own type of plant based steroids called phytoecdysteroids. These unique compounds protect the spinach plant from plant-parasitic nematodes. They also help to balance blood sugar, stabilize stress hormone and boost testosterone 16 , Garlic has been shown to improve testosterone output in rats on a high protein diet Since a testosterone boosting nutrition plan should naturally be higher in quality proteins it makes sense to use lots of garlic as well.
This adaptogenic herb has been shown to reduce stress hormone, increase DHEA and boost testosterone levels. I recommend using it in combination with bone broth protein in the Bone Broth Protein Fit and Muscular here. Hello Dr David Interesting article on Testosterone.
How come flax is a phytoestrogens? That means flax seed should be avoided in patients of ED and prostate problem. Kindly give your highly expert opinion. I was reading in the university health news daily website that a study performed by researchers at the University of Texas M.
Anderson Cancer Center found that men with prostate cancer who ate 3 tablespoons of milled or ground flax seeds each day had decreased prostate cancer cell proliferation compared to similar men who did not eat flax seeds.
According to the American Cancer Society, men who supplement their diets with flax seed have lower PSA levels and slower growth of benign as well as cancerous prostate cells.
Should i go for natural methods for increasing Testosterone level or should i go for drugs?? Would you say that there are benefits of using TRT instead of trying natural methods?
Is there any situation in which you would just go straight for TRT? I would not recommend TRT unless there is a medical condition that has rendered the body incapable of supporting healthy production! Hey Virginia, I generally recommend avoiding most beans and grains. Soy is a definite.
If you are to consume other beans and legumes, I would recommend soaking and sprouting them. Your email address will not be published. The Problem With Low Testosterone: The Problem with Aromatase: Stress Hormones and Testosterone: Get Rid of Environmental Toxins: Testosterone and weight loss: Curr Opin Endocrinol Diabetes Obes.
Cilotti A, Falchetti A. Male osteoporosis and androgenic therapy: Clinical Cases in Mineral and Bone Metabolism. Relationship between testosterone levels, insulin sensitivity, and mitochondrial function in men. Low serum testosterone and mortality in male veterans.