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How To Boost Your Testosterone, Naturally

Posted 196 Days Ago in: Training, Genetics, Nutrition


Testosterone is needed to increase your chances of muscle gain, fat loss, lower fatigue during activity, high energy, increased ability to recover appropriately from exercise and can even reduce your susceptibility to injury. This is why it is beneficial to understand how we can boost our levels naturally.

Producing low levels of testosterone could increase your chances of muscle loss, fat gain, rapid fatigue during activity, low energy, decreased ability to recover appropriately from exercise and can even increase your susceptibility to injury and more. These low testosterone characteristics aren’t good for anyone, whether you’re a weekend warrior or an elite athlete, it will definitely decrease your performance. Optimal levels of this hormone aren't just important for males but for females, too. Hormone ratios are indeed different between males and females, but it should be noted that women can benefit from optimal testosterone levels as well.

Instead of just trying to find an answer to your testosterone problems from a bottle or pill, include these “natural strategies” to assist you in your quest to become testosterone filled:

Hit The Weights Section: Lifting weights (resistance training) is a very important method in improving your testosterone levels. If you’re an individual who only does long bouts of steady state cardio then it would be very useful for you to include resistance training in your schedule at least 2-3 times a week, not only will this decrease your risk factor for injuries but it will help improve your levels of testosterone production. Some research studies indicate that the utilisation of creatine monohydrate and caffeine at the correct dosage may further boost your testosterone levels with resistance training programs.

Meditation: Using various stress management techniques could provide useful in increasing testosterone. Practicing any mindfulness strategy or perhaps going into a more rigorous form of meditation can help improve testosterone and also help keep cortisol under control. Cortisol acts a stress hormone and as cortisol rises, testosterone decreases.

Meditation can also be linked to resistance training, as it’s not uncommon for some individuals to use their resistance training session as a form of meditation. The inclusion of yoga can be a great method for you to combine meditation and active movement into one session if you’d like.

Sleep: Your ability to stay awake throughout most of the night, albeit not by choice, especially if it happens often, is a direct route to increased cortisol and decreased testosterone levels. Sleep deprivation is stressful on the body. Try and get enough rest every day through the form of sleep to keep your testosterone levels balanced.

Reduce/Limit Alcohol: Large, continuous consumption of alcohol can hinder muscle gains, can also throw out the balance of your hormone ratios and can have a knock on effect on your sleeping patterns, too. Keep your testosterone levels safe by maintaining proper sleep and hormone ratios, so don’t over do it with the alcohol.

Eat Healthy: The foods you consume have a major effect on your hormonal levels. Impaired/unhealthy diet strategies can definitely impair your testosterone production, so maintaining a good/healthy diet strategy is imperative. Focus on good protein intake as not only does this help with testosterone maintenance but can assist with fat loss which will improve testosterone production even further. Complex carbohydrates are important too, as they help optimize testosterone levels during resistance training. Include healthy fats (unsaturated fats). Some research indicates that sufficient healthy fat intake is essential for health and weight management but also for testosterone production. With the focus on these whole foods, look to include good sources of vitamin D and Zinc.

Low levels of Vitamin D has been linked to low testosterone production and research has seen that once you reach optimal levels of vitamin D, your testosterone levels could also increase. With regards to Zinc - again, low levels of this mineral has also been associated with low levels of testosterone. It’s important to note that you shouldn’t “overdose” on Zinc as large amounts of Zinc could result in cramps  - ideally aim for the recommended daily allowance of 11mg/d. This can be increased dependent on your physical activity level, for example, a recreational athlete vs. a professional athlete's requirement would be different.  Keep your diet as balanced and as healthy as possible to optimise your testosterone levels.

Reduce Stress: There is plenty of research indicating the negative effects that long term stress can have on us physically and mentally. One of these negative effects results in hormonal imbalance and a particular increase in cortisol. And as previously mentioned, the rise in cortisol could result in the decrement of testosterone. For you to obtain both optimal health and hormone levels, you should try to reduce continuous and repetitive stressful situations that occur in your life. We are lucky enough to live in a time where we can actually get a genetic test done to see how genetically predisposed we are at handling stress, through the analysis of COMT and BDNF polymorphisms, to name a couple.

The way you can reduce your stress and therefore increase testosterone is by including the methods previously mentioned - focus on a diet based on whole foods, exercise regularly with good exercise routines, laugh more, sleeping better and combine them all for a balanced lifestyle.  



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