Are you looking to boost your testosterone levels naturally without taking any supplements? Well, here are some of the proven ways or techniques that can help you increase your testosterone levels naturally.
- Weight Training and Exercise
Whenever we engage in physical training, it helps our body produce more testosterone. That’s also one reason you’ll see that men who exercise are also more sexually active.
Apart from giving you a healthier lifestyle, exercising will help greatly in increasing testosterone levels; weight training in particular.
Studies have shown that engaging in exercise is better than following a fat loss diet for men who are obese when it comes to increasing testosterone production.
In a study published by the National Institute of Health, titled ‘Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men’ by Ruba Riachy, Kevin McKinney, and Demidmaa R. Tuvdendorj, it is suggested that exercise may enhance serum testosterone levels. However, a thorough analysis of available literature reveals significant variations in hormonal fluctuations during physical activity.
Resistance training such as Weight training or high-intensity interval training (HIIT) is exercise regimens that will increase testosterone levels the most.
However, any form of physical exercise will still be effective.
Taking in some caffeine or creatine monohydrate in the form of supplements will also boost your testosterone levels further if you’re following a training regime as both of these supplements also impact your physical performance.
Regular physical training is directly linked to increased testosterone levels.
- Your Diet Plays an Important Role
Another way to increase your testosterone levels naturally is to keep a good diet. A good diet consists of optimum amounts of protein, carbs, and fats.
Protein apart from building more muscle, also aids in fat loss and in turn, testosterone production.
So make sure you have enough of it. Carbs also do more than just increase the glycogen in your muscles and make them look fuller.
A good carb intake will also produce greater levels of testosterone. It’s not a good idea to cut your fat intake altogether either as fats also promote testosterone production and overall health in general.
Moreover, a good diet also includes maintaining a balanced diet which means a sufficient amount of calories. It’s not wise to overeat or not to eat enough.
Prolonged durations of caloric surplus or caloric deficit have a direct, negative impact on your testosterone levels, among other hormones as well.
- Reduce Stress and Cortisol Levels
All men engage in taking stress at one point or another, whether it’s because of work, relationships, or anything else for that matter. However, stress is linked directly to lesser testosterone levels.
Cortisol is a stress hormone and tends to increase when men start experiencing stress. Cortisol and Testosterone have an inverse relationship.
When one hormone increases in production, the other one goes down. Unnatural and sudden elevations in cortisol result in testosterone to drop instantly.
This also explains why you tend to be less sexually active if you?re stressed.
Stress also can cause an unnatural increase in food intake and weight gain which ultimately leads to fat being stored around the organs in your body.
All of these factors lead to lesser levels of testosterone. The best ways to reduce stress and cortisol levels is to eliminate sources of stress, keep a good diet, and exercise regularly.
Exercising regularly produces endorphins in the body, which also helps in combating cortisol and other stress hormones.
- High Quality and Restful Sleep
Because of the lifestyle that most men have, it’s easy to neglect sleep. However, neglecting your sleep can affect your health to a very high extent and also severely disrupt your testosterone levels.
A sufficient amount of sleep is just as important as exercising and maintaining a good diet. Maybe even more for that matter.
A study showed that sleeping just 5 hours at night resulted in testosterone levels to drop by 15%.
Another study showed that those who got only 4 hours of sleep ended up with borderline deficient levels of testosterone.
Also, in a 2011 publication from The University of Chicago Medical Center, Eve Van Cauter, PhD, a professor in medicine and the study’s director, discovered that men who experienced less than five hours of sleep per night over the course of one week in a laboratory exhibited notably reduced testosterone levels compared to those who enjoyed a complete night’s rest.
Other studies also promote the link between better sleep and higher testosterone levels. A study suggests for every extra hour of sleep, testosterone levels increased by 15%.
For some people, lesser sleep has minimal visible effects or none at all. However, research shows that 7-10 hours of sleep every night is ideal for testosterone production and overall well-being.
- Vitamin and Mineral Supplements
Multivitamins actually work. Multivitamins do more than just boosting immunity and enhancing one’s lifestyle.
They also increase testosterone levels. Zinc and Vitamin B supplementation has been shown to increase sperm quality in men.
74% to be precise. That’s also one reason you’ll see many athletes supplementing on Zinc.
Other research has also shown that testosterone and other sex hormone levels can be enhanced with an increase in Vitamins A, C, D, and E.
Vitamin D in particular has also shown to have increased testosterone in men.
Luckily, every multivitamin comprises of all these vitamins along with other useful minerals. 3000IU of vitamin D3 daily will not just give you stronger bones but also higher testosterone levels.
However, bear in mind not to take any supplement in excess as it can lead to serious side-effects and compromised health.
If you don’t wish to supplement vitamin D, be sure to get enough sunlight.
Bonus Tips Submitted By Viewers
- Limit alcohol intake
Excessive alcohol consumption is anathema to your sexuality. The best way to naturally grow your testosterone is to avoid alcohol altogether.
Alcohol abuse is associated with lower testosterone. According to the National Institute of Alcohol Abuse and Alcoholism, alcohol impairs the male reproductive glands and hormones.
In a publication titled “Alcohol’s Effects on Male Reproduction” by Mary Ann Emanuele, M.D. and Nicholas V. Emanuele, M.D. in the National Library of Medicine, the study provides a brief review on the coordination and regulation of male reproductive functioning by three reproductive organs and their associated hormones. The findings indicate that excessive alcohol consumption leads to decreased testosterone levels in the bloodstream.
Other studies prove that taking alcohol in excess can quickly deplete your testosterone levels within half an hour. Similarly, it impacts testicular functions, causing testicle atrophy.
It’s within the testes that testosterone is produced. Unfortunately, alcohol ravages the Leydig cells that are responsible for this function.
Alcohol may also cause permanent damage to the testes and also result in liver cirrhosis. Incidentally, the liver is involved in the metabolism of endocrine hormones which include thyroid hormones and glucagon-like peptides.
These hormones are responsible for T-cell production. However, too much alcohol in your system produces toxins that ravage these hormones, causing negative hormonal reactions and reduced sperm production.
Thus abstaining from alcohol ensures healthy testosterone secretion.
- Avoid plastics and chemicals
Avoiding to use plastics is another way to naturally increase your testosterone production. It works by preventing the depletion of the testosterone you already have.
Plastic food and water containers are made from flimsy polycarbonate. These comprise Bisphenol A or BPA, which is abundant in cans, plastic, and food containers.
But this chemical disrupts testosterone production. Scientifically, it’s classified as an Endocrine Disrupting Chemical (EDC) because it mimics estrogen characteristics. Thus it’s a xenoestrogen, a synthetic estrogen.
Yet you know that high levels of estrogen lower testosterone production. Synthetic estrogen disrupts the binding of natural hormones to their receptors.
Thus these chemicals exaggerate the effects of endogenous hormones, reducing testosterone biosynthesis and secretion. This inhibits the GnRH neuron, further stifling T cell levels significantly.
The GnRH is responsible for triggering the pituitary glands to release the necessary chemical that signals the testis to produce natural testosterone.
But you can prevent this problem, by avoiding the use of plastics.
We hope you have enjoyed reading it. “5 Proven Ways to Boost Testosterone Levels Naturally.”
Can Low Testosterone Return To Normal?
Introduction
Testosterone is a hormone that is produced by the body and plays a key role in the development of male physical characteristics. Low testosterone, or hypogonadism, is a condition in which the body does not produce enough testosterone. This condition can result in a variety of physical and mental symptoms, including decreased muscle mass, fatigue, decreased sex drive, and depression. While low testosterone can have a significant impact on a person’s quality of life, it is possible for levels to return to normal with proper treatment.
What Causes Low Testosterone?
Low testosterone can be caused by a variety of factors, including age, genetics, medications, and certain medical conditions. In men, the most common cause of hypogonadism is age-related decline in testosterone production. As men age, their bodies gradually produce less testosterone, leading to decreased levels. Other causes of low testosterone can include medications, such as anabolic steroids or certain chemotherapy drugs, as well as medical conditions such as pituitary or testicular damage.
How Is Low Testosterone Diagnosed and Treated?
Low testosterone is typically diagnosed through a physical exam and blood tests. During the physical exam, the doctor will check for physical signs of low testosterone, such as decreased muscle mass and reduced body hair. Blood tests will measure levels of testosterone and other hormones to confirm the diagnosis.
Once low testosterone is diagnosed, the doctor will recommend treatment based on the underlying cause. Age-related hypogonadism is often treated with testosterone replacement therapy (TRT), which can help restore testosterone levels to normal. For other causes of hypogonadism, treatment will depend on the underlying cause. For example, medications that are causing low testosterone may be adjusted or stopped, while medical conditions may require further evaluation and treatment.
Can Low Testosterone Return To Normal?
In most cases, yes. With proper treatment, it is possible for testosterone levels to return to normal. TRT is the most common treatment for age-related hypogonadism and can help restore testosterone levels to normal. For other causes of hypogonadism, treatment will depend on the underlying cause. For example, medications that are causing low testosterone may be adjusted or stopped, while medical conditions may require further evaluation and treatment.
Conclusion
Low testosterone, or hypogonadism, is a condition in which the body does not produce enough testosterone. This condition can have a significant impact on a person’s quality of life, but it is possible for levels to return to normal with proper treatment. Age-related hypogonadism is often treated with testosterone replacement therapy (TRT), which can help restore testosterone levels to normal. For other causes of hypogonadism, treatment will depend on the underlying cause. With proper treatment, it is possible for low testosterone to return to normal.
