Around age 30, a man's testosterone levels begin to decline, and continue to do so if action is not taken. Testosterone, the hormone produced primarily by the testicles, is often a reflection of what we call "Manhood" (although women have testosterone, too). It does play a large role in male sexuality and reproduction. The sexual and reproductive function, muscle mass, and hair growth are all contributed to testosterone levels. However it also has some less "flashy," but equally important, roles like maintaining bone density, levels of red blood cells and a sense of well-being physically and mentally. There are a lot of different things that can impact testosterone production in men. At the same time, estrogen levels can be increase due to exposure to estrogen-mimicking or increasing compounds in food, water and environmental pollutants.
Testosterone Benefits the Body in Many Ways
Proper levels of this key hormone are necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women. It’s also necessary to maintaining the following:
- A healthy pain response
- Sufficient levels of red blood cells
- Regular sleep patterns
- Optimal bone density
- Muscle mass
- And high energy levels
As men and women age, their Testosterone levels naturally decline but this can accelerate faster than normal by the typical American lifestyle:
- Chronic stress
- Insufficient nutrition
- Imbalanced microflora
- Low vitamin D levels
- Weight gain
- Inadequate exercise
- Prescription drugs (especially statins)
- Soy Products
What are Your Options for Replacement?
If you or a man you (your husband) is experiencing symptoms such as decreased sex drive, erectile dysfunction, depressed mood, fatigue and difficulties with concentration and memory, and you think low testosterone may be to blame, you can have your levels tested by your doctor. If your blood tests show that your levels are low, there are a number of synthetic and bioidentical testosterone products on the market. As well as DHEA, which is the androgen precursor prohormone in the human body, meaning that it is the largest raw material your body uses to produce other vital hormones, including testosterone in men and estrogen in women. Before you opt for synthetic and bioidentical testosterone products, there are many things you can try to boost your testosterone levels naturally. These are appropriate for virtually anyone, as they carry only beneficial "side effects." More importantly they will create a naturally healthy body.
8 Ways to Naturally Increase Testosterone Levels1.Lose Weight
Shedding any excess weight may increase your testosterone levels, according to research presented at the Endocrine Society's 2012 meeting. Men who are overweight are more likely to have lower testosterone levels no matter their age, this is an important trick to increase your body's testosterone production no matter what stage of life you are in. As a side benefit you will also prevent many other illnesses and diseases that are link with excess weight. To be sucessful at shedding those extra pounds, limit the amount of processed sugar in your diet, as evidence is mounting that excess sugar, and manufactured fructose (Not the natural stuff that is still in the fruit) in particular, is the primary contributing factor for obesity. Cutting soda from your diet is essential, even those diet sodas can cause you to gain weight. Limiting fructose found in processed foods and so-called "healthy" sweeteners like agave will also help to drop those pant sizes. In addition to limiting fructose, it will be vital to limiting grains and milk (even raw) in your diet. Milk has lactose in it which is a type of sugar, which has been shown to increase insulin resistance so it will be wise to cut back on you intake to lose weight. Try unsweetened Almond milk, it has low calories and
CarbsRefined carbohydrates such as: breakfast cereals, bagels, waffles, pretzels, and most other processed carbohydrates quickly break down to sugar. This can cause your insulin levels to increase. In turn this can cause insulin resistance, which is the number one underlying factor of nearly every chronic disease and condition known to man, including weight gain. As you remove dietary troublemakers from your diet, you need to replace them with healthy choices like vegetables and healthy fats. Your body needs the carbohydrates in micronutrient-dense vegetables rather because it slows the conversion to simple sugars like glucose, and decreases your insulin level. When you decrease/remove grains and sugar from your meals, you typically will need to radically increase the amount of vegetables you eat. Also make sure you are also consuming protein and healthy fats regularly, this is highly important.
More muscle Less Fat
Intermittent FastingIntermittent fasting and short intense exercise routes have been shown to boost your natural testosterone levels. Intermittent fasting boosts testosterone by increasing the expression of satiety hormones including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), colecystokinin (CKK) and melanocortins, all of which are known to potentiate healthy testosterone actions, increase libido and prevent age-related testosterone decline.
Peak TrainingShort intense exercise, Such as Interval training or peak fitness training has been proven to have a positive effect on increasing testosterone levels. Unlike long cardio sessions or prolonged moderate exercise, which have shown to have negative or no effect on testosterone levels. Having a whey protein shake after exercise can further enhance the testosterone-boosting impact (hunger hormones cause the opposite effect on your testosterone and libido). Here's a summary of what a typical high-intensity
Peak Fitness routine might look like:
- Warm up for three minutes
- Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn't possibly go on another few seconds
- Recover at a slow to moderate pace for 90 seconds
- Repeat the high intensity exercise and recovery 7 more times
The entire workout is only 20 minutes. Twenty minutes! Within those 20 minutes, 75% of that time is warming up, recovering or cooling down. That's only 4 minutes of intense working out! It's hard to believe that you can actually get a ton of benefits from four minutes of exercise. In fact you can do this right in your front room with the TV on!
Take Care of Yourself
Keep in mind that you can use any type of equipment for this (an elliptical machine, a treadmill, swimming, even sprinting) as long as you're pushing yourself as hard as you can for 30 seconds. Be sure to stretch properly (Before and After!) and start slowly to avoid injury. Start with two or three repetitions and work your way up to eight. Don't expect to do all eight repetitions the first time you try this, especially if you are out of shape (No one says you have to be superman to start losing weight and gaining health!) You can find more information about this in an article previously written on intermittent fasting under the category "dieting". You can Email me as well with any questions you may have @ email@example.com.
"Intermittent fasting has been shown to increase testosterone by nearly 200 percent or even up to 400 percent. In addition, a study by the University of Virginia Medical School noted that growth hormone levels increased 2,000 percent over the baseline in men who ate no calories for 24 hours, and growth hormone levels are correlated with testosterone."
3.Consume Plenty of Zinc Zinc, which is a mineral, is really important for testosterone production in the body. Supplementing your diet for as little as six weeks has been shown to cause improvement in testosterone among men with low levels. Likewise, restricting dietary sources of zinc leads to a significant decrease in testosterone. However, zinc supplementation increases it -- and even protects men from exercised-induced reductions in testosterone levels. You will want to get the best sources of zinc possible to add to your diet. Along with protein-rich foods like meats and fish, other good sources of zinc include raw milk, raw cheese, beans, and yogurt or kefir made from raw milk. It can be difficult to obtain enough dietary zinc no matter if you eat meat or are a vegan, largely because of farming methods that rely heavily on chemical fertilizers and pesticides. These chemicals deplete the soil of nutrients. Nutrients like zinc that must be absorbed by plants in order to be passed on to you. In many cases, you may further deplete the nutrients in your food by cooking it. Cooking most foods will drastically reduce the levels of nutrients like zinc … particularly over-cooking, which is very common.
4.Strength Training Strength training is also known to boost testosterone levels, provided you are doing so intensely enough. When you add strength training to your peak training you get a huge benefit. When strength training to boost testosterone, you'll want to increase the weight and lower your number of reps. Then focus on exercises that work a large number of muscles, such as dead lifts or squats. Leg day is a great way of increasing your testosterone.
Testosterone and HGH
To naturally boost testosterone and HGH combining strength training with Peak training (AKA HIIT workouts). Going to the gym at least three days a week, lifting heavy weights for 6–12 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle. Specifically, lifting at least 30 minutes up to as long as an hour or so can be very, very beneficial boost low testosterone levels. Between set you should wait for 1 to 3 minutes to allow your body to level it's heart rate. Researchers at Ball State University found that “strength training can induce growth hormone and testosterone release.” The results concluded that even moderate weight lifting and light weightlifting increased testosterone levels in participants.
Turbo Charge Your T
You can "turbo-charge" your weight training by going slower. By slowing down your movement and controlling the muscles, you're actually turning it into a high-intensity exercise. Super Slow controlled movements allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle. In other words if you are jerking and your whole body is moving then you need to drop the weight down some. You should have complete control of the weight and the movement should be smooth and controlled. This will also reduce injury or stressing the muscles.
5.Optimize Your Vitamin D Levels Vitamin D, a steroid hormone, is essential for the development of the nucleus of the sperm cell, and helps maintain healthy semen quality (meaning they are formed correctly) and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. Vitamin D deficiency is currently a huge issue in the United States and many other regions around the world. Largely because people do not spend enough time in the sun, which is the best way to get Vitamin D.
To get your levels into the healthy range, sun exposure is the BEST way to optimize your vitamin D levels. There is no supplement that can take place of what good old fashion sunshine will do for you. Any day that you don’t get 20 minutes of direct sunlight on your skin, you want to supplement. As a last resort, a vitamin D3 supplement can be taken orally. However, research suggests the average adult needs to take 8,000 IU's of vitamin D per day in order to elevate their levels above 40 ng/ml, which is the absolute minimum for disease prevention.
6.Reduce Stress When you stressed, your body releases, "cortisol" the stress hormone . This hormone actually blocks the effects of testosterone. Presumably because, from a biological standpoint, testosterone-associated behaviors (mating, competing, aggression) may have lowered your chances of survival in an emergency (hence, the "fight or flight" response is dominant, courtesy of cortisol). Subsequently elevated levels of cortisol, could mean that testosterone's effects are blocked in the long term, which is what you want to avoid.
Tools for Stress Relief
Common stress-reduction tools with a high success rate include prayer, meditation, laughter and yoga, for example. Learning relaxation skills, such as deep breathing and positive visualization, which is the "language" of the subconscious. Write down a list of the people you need to forgive and then do so. You can do that just yourself, between you and God, or you can do that in person — but it really is important. You can also turn to the Bible and other personal growth books, or seek out the help of a counselor or a good church. Really take care of those emotional issues, specifically resentment, unforgiveness, anger and frustration, and you’ll see that’s going to really help you cleanse you and detoxify spiritually. It’s going to also help naturally raise your testosterone levels.
You can also start a journal and keep track of how you are feeling throughout the day. This way you can figure out what is causing stress and if possible remove it from your life. When you create a visual image of how you'd like to feel, your subconscious will understand and begin to help you by making the needed biochemical and neurological changes. There are a few other supplements that can help include adaptogenic herbs that lower cortisol, like ginseng. Ginseng benefits healthy testosterone levels. In fact, research from the University of Hong Kong unveiled that ginseng increased testosterone levels in rats, making it yet another natural testosterone booster. 7.Eat Healthy Fats By healthy, this means fats found in avocadoes and nuts, and some saturated, as these are essential for building testosterone. Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels.t. Your body requires saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) for optimal health and functioning. If you neglect this important food group in favor of sugar, grains and other starchy carbs, your health and weight are almost guaranteed to suffer.
Examples of healthy fats you can eat more of to give your testosterone levels a boost include:
9.Boost Your Intake of Branch Chain Amino Acids (BCAA) from Foods Like Whey Protein Research suggests that BCAAs result in higher testosterone levels. Particularly when taken along with strength training. You can find BCAAs in supplement form, however you'll find the highest concentrations of BCAAs like leucine in dairy products – especially quality cheeses and whey protein. Even when getting leucine from your natural food supply, it's often wasted or used as a building block instead of an anabolic agent. So to create the correct anabolic environment, you need to boost leucine consumption way beyond mere maintenance levels. That said, keep in mind that using leucine as a free form amino acid can be highly counterproductive as when free form amino acids are artificially administrated, they rapidly enter your circulation while disrupting insulin function, and impairing your body's glycemic control. Food-based leucine is really the ideal form that can benefit your muscles without side effects.
Natural Testosterone Boosters for More Energy, Better Sleep + More
Get Quality Sleep
According to the journal Current Opinion of Endocrinology, Diabetes and Obesity, getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone. Most people need around 7 hours of sleep every night and it’s critical to take advantage of the 10 p.m. – 2 a.m. window. So ideally, go to bed around 10 p.m. and wake up around 6 a.m. for optimal hormone balance.
Supplement Your Nutritional Needs
Taking an all natural organic supplement to help you achieve good nutrition is a great option. In fact its really hard to get all the things you need through your food alone. We carry 2 total mind and body supplement here at Hey Mr Vitamin that can help you get all your nutritional needs including natural testosterone boosting and total body detoxing in one simple step that takes 30 seconds. You can get these supplement below and start fueling your day to feel great and boost your T levels today! We would love to help you to achieve your optimal health mind, body and souls. If you have any questions please give us a call: Sara @ 806-672-6298 or Dale: 806-640-2090. Together we can workout the best way to help you get on the right path to living life to the fullest.