TESTOSTERONE BOOSTING TIPS!

TESTOSTERONE BOOSTING TIPS!

GOOD OL’ Testosterone is the main male sex hormone, but females also have small amounts of it.

It is a steroid hormone, produced in men’s testicles and women’s ovaries (1).

The adrenal glands also produce small amounts.

During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.

However, having optimal levels is also important throughout adulthood and even during old age.

In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else (1, 2, 3, 4, 5, 6, 7).

Long duration medium intensity like jogging however may decrease testosterone and increase cortisol levels however.

Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks (8, 9, 10).

Interestingly, it also plays an important role in female health and sexual well-being (11, 12, 13).

The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age (13, 14).

Here are 8 evidence-based ways to increase testosterone levels naturally.

1. Exercise and Lift Weights

Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.

A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time (15, 16).

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New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels (17).

Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term (18, 19).

High-intensity interval training (HIIT) can also be very effective. (18, 19, 20, 21, 22).

Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program (23, 24).

Bottom Line: Weight lifting and high-intensity interval training are the most effective.

2. Eat Protein, Fat and Carbs

Plate of Fish, Potatoes and Broccoli

What you eat has a major impact on testosterone as well as other hormone levels (25).

Therefore, you must pay attention to your long-term calorie intake and diet strategy.

Constant dieting or overeating may disrupt your testosterone levels (26, 27, 28, 29, 30).

Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone (28, 31, 32).

Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training (22, 33).

However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health (25, 34, 35, 36, 37).

Less than 20% of total calories from fat tends to decrease free testosterone levels. monounsaturated, and saturated fats tend to boost testosterone the most.

A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.

Bottom Line: Don’t overeat and don’t restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.

3. Minimize Stress and Cortisol Levels

Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol (38, 39, 40).

Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down (40, 41, 42).

Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels (43, 44, 45).

For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.

Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels (46, 47, 48, 49, 50).

Both Ashwaganda and Rhodiola have shown to reduce cortisol in studies, as well as increase exercise performance.

Bottom Line: High levels of stress are bad for your long-term health and can reduce your testosterone levels.

4. Get Some Sun or Take a Vitamin D Supplement

Bottle of Vitamin D Capsules

Vitamin D is quickly becoming one of the world’s most popular vitamins.

Research has shown that it has various health benefits, and may also work as a natural testosterone booster (51, 52, 53, 54, 55).

Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels (56, 57).

A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25% (54).

In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling (58).

To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.

Bottom Line: Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D.

5. Take Vitamin and Mineral Supplements

 

Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial (59).

In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc (60, 61, 62).

Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed (25, 63, 64, 65).

Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best (54, 66, 67).

Bottom Line: Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients and herbs may also have benefits, but require further research.

6. Get Plenty of Restful, High-Quality Sleep

Silver Alarm Clock

Getting good sleep is just as important for your health as diet and exercise .

It may also have major effects on your testosterone levels.

The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels (73).

One long-term study observed that those who slept only four hours per night had borderline deficient levels (46).

Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average (74, 75).

Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.

Bottom Line: Make sure you get plenty of high-quality sleep to maintain healthy testosterone levels and optimize your long-term health.

Now some of you may be thinking, “how do I implement this properly?”

For a customized approach to boosting your testosterone levels, catered to your needs, wants, and lifestyle we can devise a program for you that will have that testosterone flowing again and getting you more energetic. 

 

Your friend in your sustainable results journey,

Joe Hughes

CEO of FITNSYNC FITNESS

Author of Finding Balance

Developer of FIT N FLEXIBLE

Personal Fitness Trainer NCSF

Published Fitness Model

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By | 2017-11-24T18:26:33+00:00 November 16th, 2017|Uncategorized|0 Comments

About the Author:

Founder of FitNSync and Fit N Flexible NCSF Certified Personal Trainer Author of "Finding Balance" 2015 Team Canada Natural Men’s Physique Competitor Published Fitness Model In Inside Fitness Magazine and Muscle Memory Magazine