How To Boost Testosterone
How To Boost Testosterone – Many people associate testosterone with facial hair, huge muscles, and illegal steroids. Naturally produced testosterone plays a very important role in male/female metabolism. Low testosterone is a chronic epidemic that threatens life worldwide. This article discusses more than 12 ways to increase testosterone levels naturally through a healthy lifestyle.
Testosterone is an anabolic steroid hormone that plays an important role in metabolism, sex drive, muscle building, mood regulation, memory and cognitive function. Normal testosterone levels play a major role in maintaining optimal body weight and reducing the risk of degenerative diseases such as osteoporosis, heart disease, diabetes and some cancers (1, 2, 3).
How To Boost Testosterone
Women produce testosterone, but in much lower amounts than men. In men, testosterone is produced in the testicles and adrenal glands. At the same time, women produce it in the adrenal glands and ovaries. Testosterone is known to peak in the early twenties and then decline by about 10% each decade.
Ways To Boost Your Testosterone
After menopause women lose ovarian function and are at risk for low testosterone levels later in life. With insufficient testosterone levels, women are at a much higher risk of developing osteoporosis/osteopenia and other chronic diseases.
Men are said to lose 1.5% of their testosterone production each year after the age of 30. Men who lose most of their testosterone experience andropause (4).
The Alliance for Aging Research shows that one-third of American men over the age of 39 report two or more symptoms of low testosterone (5). Symptoms of andropause in men include low libido, loss of muscle mass, abdominal fat, depression and loss of appetite.
The changes that accompany andropause are gradual over time. They often go unnoticed for years. In a large study of 858 men over the age of 40, men with low testosterone levels had an 88% increased risk of death compared to men with normal levels (6).
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Aromatase is an enzyme found in estrogen-producing cells located in the adrenal glands, ovaries, placenta, testes, brain, and adipose tissue. High aromatase levels in the body convert more testosterone and progesterone into estrogen. This process of converting androgenic hormones into estrogen is called aromatization.
Elevated aromatase activity and estrogen dominance are the most common factors associated with breast, uterine, and ovarian cancer in women (7). Prostate, colon and breast cancer in men are associated with estrogen dominance.
Chronic stress is one of the biggest factors that need to be addressed in order to increase testosterone. The body produces stress hormones and especially high levels of cortisol when exposed to chronic chemical, physical and emotional stress. Cortisol is the antagonist of testosterone.
Which protects your testosterone molecules from the effects of cortisol. During prolonged stress and chronically high cortisol, there is too much cortisol for 11ßHSD-1. As a result, testosterone molecules are destroyed in the gonads before entering the bloodstream (8, 9).
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Additionally, high stress hormone production can steal testosterone production called pregnenolone. High stress also increases aromatase activity and converts testosterone to estrogen, creating a state of estrogen dominance (10).
Relaxation techniques like meditation, deep breathing, journaling, counseling, etc. can go a long way to reduce stress. Additionally, focusing on good sleep habits is important for healthy testosterone levels.
The key to stabilizing testosterone levels starts with an anti-inflammatory diet. It should include fruits and vegetables rich in phytonutrients. Grains and sugar stimulate high levels of insulin and cortisol.
Healthy sources of fat are extremely important for good hormone function. Fats and cholesterol play an important role in shaping the structure and stiffness of our cell membranes. These fats affect cell signaling by acting as enzymes and hormone regulators (11).
How To Naturally Boost Testosterone Levels
The diet plan should include plenty of good fats such as avocado, coconut and olive oil. Essential omega-3 fatty acids from saturated fat, cholesterol, conjugated linoleic acid and healthy grass-fed animal products are especially important.
Xenoestrogens, artificial hormone mimics, have been linked to low testosterone levels. These xenoestrogens are found in tap water, plastics, household cleaners, deodorants, soaps, makeup, and body lotions (12).
Many medications also contain large amounts of synthetic xenoestrogens. Avoiding these sources with a diet rich in raw and lightly cooked fruits and vegetables provides fiber and phytonutrients that help the body eliminate these toxins.
High-intensity exercise is important for increasing testosterone levels (13). Exercise should be explosive in nature and increase endurance muscle overload. Lifts that engage large muscle groups, such as squats, deadlifts, and burpees, are some of the best testosterone-boosting exercises. Training should be short (5-30 minutes) and there should be very little rest between sets.
Foods With The Power To Increase Your Testosterone
I recommend using a great blend of essential amino acids post-workout to boost testosterone levels. These essential amino acids and especially the concentrated branched chain amino acids leucine, isoleucine and valine stimulate muscle protein synthesis.
Getting these amino acids in the post-workout window significantly increases testosterone production (14). I love using our Amino Strong and often recommend a scoop before and after workouts for a great muscle building and testosterone boost.
Here are 12 key steps to follow to increase and optimize your testosterone levels. If you follow these principles and don’t see significant changes in your mood, energy, weight, and libido, I recommend working with a natural health practitioner.
A good physician can run functional labs to evaluate chronic infections or exposure to environmental toxins that may prevent you from reaching your health goals.
How To Boost Testosterone? 9 Ways To Increase Testosterone Naturally
Chronic stress causes a decrease in testosterone production. Keeping stress in balance is extremely important for healthy sex hormone production. Chronic stress causes an increase in stress hormone production and a decrease in testosterone levels.
Prioritizing sleep products is just as important as reducing stress levels. Develop a regular schedule of going to bed and waking up at the same time every day to support your circadian rhythm.
Avoid electronics, sugar, caffeine, heavy meals and stress near your bed. Engage in relaxing activities including stretching, relaxing baths, meditation and prayer. Make sure you have a supportive bed, pillow and bedding and sleep in a dark, soothing room
Eating an anti-inflammatory diet rich in nutrient-dense foods is one of the main things you can do to support optimal testosterone levels. First, eliminate all inflammatory foods, including refined sugars, gluten, refined oils, deep-fried and processed foods, traditional dairy products, grain-fed meats and eggs, sodas and sugary drinks, and foods you’re sensitive to.
How To Boost Testosterone Naturally
Focus on good fats, antioxidants and clean protein. Good fats such as coconut oil, grass-fed butter, avocados, olives, and olive oil and fish oil provide essential fatty acids for testosterone production.
Healthy animal products such as grass-fed beef, bison, lamb, deer, antelope, and free-range chicken, turkey, and eggs should be used liberally. It is also important to include plenty of clean water and phytonutrient-rich raw and lightly cooked vegetables.
Entering ketosis increases mitochondrial function and testosterone production. Learn more about following a ketogenic diet here and choosing organic foods whenever possible to avoid exposure to herbicides and pesticides.
Intermittent fasting is a form of cycle of not eating (fasting) and not eating (eating) for a period of time. Benefits of intermittent fasting include cellular repair, autophagy, immune regulation, inflammation levels, and insulin sensitivity.
How Does The Keto Diet Affect Testosterone?
It also helps improve the production of human growth hormone and testosterone in men. 16-18 hours between dinner and breakfast is one of the best ways to improve mitochondrial production. Your body improves energy efficiency by increasing and strengthening mitochondria during fasting. Eat your meals within 6 to 8 hours, such as 11:00 am to 7:00 pm or 12:00 pm to 6:00 pm.
By doing this, you improve cell repair and brain cell regeneration. Fasting increases the production and use of ketones as an energy source, which reduces inflammation and improves testosterone production. For more information on the benefits of intermittent fasting and best practices for intermittent fasting, I recommend this article.
High-intensity exercise, especially endurance exercise, increases testosterone levels. Do large muscle group exercises such as squats, lunges, bench press, T-bar rows, pull-ups, overhead press, etc. Be sure to lift heavy!!
The more muscle tissue is intensely stimulated, the more testosterone production increases. Be sure to rest properly between workouts. I like to have an upper body day, a 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 forth.
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A sedentary lifestyle lowers testosterone, as does excessive exercise. Make sure your workout is intense but short (30 minutes max). Get plenty of low-intensity activity throughout the day, such as walking, light cycling, playing, etc.
Low-intensity exercise helps improve blood circulation, improves mood and happiness, and balances stress hormone production. Doing this regularly also improves testosterone production.
Getting quality essential amino acids helps improve muscle strength and endurance, build lean body tissue, and burn fat. This combination helps support optimal testosterone levels.
Most people with low testosterone have trouble producing enough stomach acid and do not digest protein at ideal levels. So I recommend it
Increase Testosterone Levels Naturally
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