How To Increase Testosterone

 

Overtime and even though testosterone levels naturally decrease with age, there are 17 simple science-based tips that you could start doing today. That percentage is beneficial because research shows that the more fat you carry, the lower your testosterone levels tend to be. This is due to a number of different reasons, including the fact that excess body fat triggers the aromatization process, which converts testosterone into the female hormone oestrogen. Like under 8% body fat, because that's also not optimal for your testosterone levels. The ideal range for testosterone optimization seems to be around a body fat range for men between 8 to 14%. Another powerful, proven way to boost testosterone that most people don't know about is simply making a few postural adjustments in the study from Harvard. Researchers looked at the ways that making postural changes impacted the participants levels of stress hormones and testosterone. Specifically, they wanted to learn the effects of having the participants do a series of high-power poses. These included things like standing tall, taking up more space, putting their hands on their hips, and other similar power. By poses, they also have them take on low power poses. These included postural adjustments like taking up less space and insecure clothes off positions, and the results were pretty amazing. In just two minutes, the power poses increase testosterone levels by 20%. Meanwhile, the low power poses reduced testosterone levels on top of that. The power poses were able to reduce cortisol, the stress hormone, by 25%, while the low power poses increase cortisol levels. So doing your best to maintain good posture and working on your posture overtime can actually benefit things like your confidence and even your testosterone. Next, make sure you're lifting weights. It's actually one of the. This means your body can use testosterone more effectively when you consistently incorporate resistance training. Another proven tip is to simply get enough sleep.

 

Sleep has a significant impact on your testosterone levels. For example, one study found that after a week of participants sleeping 5 hours a night instead of eight hours a night, their testosterone levels dropped by around 15%. Another study that recruited over 500 men also found a link between sleep duration and testosterone levels. Lashawn by roughly 15%, so try your best to get enough sleep, which for most people is going to be somewhere between 7:00 and 9:00 hours of sleep per day. You'll also want to decrease stress as much as possible short term stress like having a deadline or even being excited when trying something new like skiing for example. This is because chronically high levels of the stress hormone cortisol impair testosterone production inside your body. You see, cortisol requires pregnenolone for its creation, which is the same. Building block required for testosterone creation. That's why cortisol can rob the raw materials your body needs to make testosterone. So try to control your stress levels with some proven techniques like exposing yourself more to nature, meditating and developing a more flexible mindset. Now everyone knows that increasing testosterone is one of the best things you can do for your sex life.

 

For example, we have a study that shows that testosterone levels rise on the days that couples have sex, and they decline on the days that they don't. You are, the more you create a positive feedback loop, leading to improved testosterone levels. Next, you'll wanna reduce your exposure to man-made chemicals like BPA, parabens, palates and benzophenones. The truth is that today the environment is loaded with anti-androgens, which are compounds that lower testosterone and prevent. Testosterone from binding to its receptor.

 

Studies show that BPA lowers testosterone and can even cause erectile dysfunction. It's especially problematic to heat plastic because that causes much more of the anti-androgen. Compounds to leak into your meal or beverage. Other examples of products with high levels of anti-androgens are air fresheners, certain shampoos, soaps, shaving creams, moisturizers, and even deodorants. Fortunately, with a small amount of research you can very easily replace these with natural alternative products.

 

Now as far as your diet. Because you definitely wanna optimize your dietary fat intake, low fat diets are bad for your testosterone levels. For example, one study move participants from a diet containing 40% of their calories coming from fat to a diet containing 25% of the calories coming from fat. The results show that testosterone increased when fats were above 40%, but they plummeted when they were below 25%. So make sure you're eating enough dietary fat, but keep in mind that not all fats are created equal. The ones that have the most beneficial effects for your testosterone are saturated and mono unsaturated fatty acids. Meanwhile, trans fat has a negative effect. Another thing that's proven to have a negative effect is excessive alcohol consumption. Research shows that. Like drinking doesn't necessarily have an adverse effect on testosterone, but heavy drinking can highly decrease your testosterone levels, So try to only drink in moderation and don't drink too much in one sitting. Also remember that it's better to go with liquor or wine instead of beer, because the hops found in beer can impair testosterone on their own. Because they're oestrogenic now, a preventative that can actually boost testosterone quite a bit is to take a hard look at the prescription drugs that you're taking. Of course, this should be done with the supervision of your doctor, and I'm not saying at all that you should stop taking your prescribed medications. However, there is no doubt that eating a healthier diet and consistently. Their sizing can help you reduce your need for certain prescription medications that have negative effects on your testosterone levels. These include statins, beta blockers, heartburn medicine, antidepressants, and painkillers. Just the list of few. So if you suffer from low testosterone symptoms, you may want to talk with your doctor about whether they might be partially due. To a prescription drug that you're taking. And remember, natural, healthy lifestyle changes can help reduce or fully replace some of these medications. Moving on, let's talk about vitamin and mineral deficiencies. Almost all vitamins and minerals impact testosterone in one way or another. That's why micronutrient deficiencies can be so detrimental to your hormonal health.

 

For example, looking over a vitamin D, we have a study involving over 2000 men that found that the men with a sufficient vitamin D level had much higher testosterone than the ones that were deficient in vitamin D The scientists also found a close link between changes in plasma vitamin D concentrations and testosterone during the months that the men. Higher vitamin D levels, which happened to be the summer months when they got more sunshine, Their testosterone levels were also higher. But during the winter months when they got less sunshine, their testosterone levels drop down. So try to meet all your micronutrient needs by consuming A nutritious diet and possibly supplementing with any specific micronutrients like zinc if you sweat a lot or you don't think you're getting enough through your diet. Speaking of supplements, one that you might have heard of before is Ashwaganda. This is a herb that's used in an ancient Indian medicine practice, and there's evidence that it can have a positive effect. Terms of Ashwagandha Day for 90 days increase testosterone by 16 to 40% in infertile men and by an average of 15% infertile men. Another proven supplement is Tomcat Alley, which is a herbal medicine. That comes from a shrubby tree native to Southeast Asia. It has a long tradition of being used for boosting male potency, and research backs up that it can actually help.

 

For example, one group of moderately stressed participants increased their testosterone levels by 37% and lowered their cortisol by 16% as a result of consuming 200 Kilograms of this supplement for four weeks. For this one to be effective, it's recommended that you have 200 to 300 milligrams of 100 to one extract concentration, which equals 20 to 30 grams of this herb in its dry root form. Force Colon is another supplement that has a long history as a folk remedy for asthma, although it won't fix asthma. It may increase testosterone. A 12 week double-blind study involving overweight and obese men found that taking a force colon extract twice per day raise testosterone levels by over 33%.

 

Now there are natural foods that you can also use to help with testosterone. Ginger root is a perfect example of this, while ginger is usually. Appreciated for its anti-inflammatory properties, not many people know that it can also be used to boost your testosterone levels. Another thing that you should definitely do if you feel that you're having testosterone issues, especially out of the blue, is to go get checked out. Sure, you can optimize your diet, your sleep schedule, your exercise routine, and take the right supplements, but if things aren't working right?

 

 Deeper level than your testosterone can still be taking a beating. This is because the latex cells of your testicles produce about 95% of the testosterone in your body.  So, if you suffer from low testosterone symptoms, even though you're doing everything right, it's probably a good idea to get checked out by doctor, one of the most common issues that men have in this department. Is known as varicose seal.

 

This is the medical term for partially blocked veins, which can lead to low sperm production, decreased sperm quality, infertility and of course, low testosterone. In fact, according to the University of Iowa, varicoceles are the most common cause for male factors subfertility, accounting for up to 40% of the cases. They also state that this condition can be found in nearly 15% of all men. In other words, it's pretty common, so don't be afraid to go get it checked out.

 

Finally, something that men can do as they get older is testosterone replacement therapy. This isn't something to take lightly, though, because it'll cause your natural testosterone production to slow down or to be shut down completely, and it can have adverse consequences. Especially when TRT is used irresponsibly. So, if this is something that you're considering, make sure you talk to a doctor or an endocrinologist. This can help you decide whether it's right or wrong for you, and if it's right for you, what the best way is to move forward.

Testosterone Level And Its Effect

Low testosterone level is bad for your heart and bone. It can behind various heart problems and osteoporosis. So, it's always good to keep the testosterone level normal. Let's see how you can boost and maintain a healthy testosterone Live. Exercise is a cure many lifestyles related diseases. Not only that, it can also boost your testosterone levels. One Study shows all forms of exercise may increase your testosterone level. Like Weightlifting as we all know.

For example, A hit workout using a stationary bike could consist of 30 seconds of cycling as fast as possible with high resists. Followed by several minutes of slow. Is this IT with low resist? This would be considered one bound to repeat it. You typically complete 4 to 6 repetitions in one word. 10 to 30 minutes workout is enough to boost your testosterone. High Intensity Interval Training not only increased instructional level, but it can burn a lot of calories in a short amount of time. It also increased oxygen consumption. Reduce blood pressure and blood sugar. 

Now, the next important thing is diet. What do you eat? Can affect the levels of testosterone as well as other hormones. Remember, both writing and constant dieting can disrupt your testosterone levels. Now, before knowing what to eat, one important point you should know that the precursor of testosterone is cholesterol. That means testosterone is made-up of cholesterol. Has you known cholesterol comes from fatty food, so restricting fatty food can lead to low testosterone, so it is important to include adequate amount of good fat in your diet. But remember amount of fat consumption can be different in different individual. If you are overweight or have heart diseases, then consult a doctor before changing your regular diet. One more point I would like to add that statin, the commonly used cholesterol lowering drug, may also lower testosterone and other androgens. But that doesn't mean that you should stop taking this. Consult your doctor if there is any alternate for. 

Eating enough protein can also help you to maintain healthy testosterone levels. Had a list of few foods that you can try like fatty fish, dark leafy green vegetables, egg shellfish. Berries, cherries, pomegranates, and advocates. You can try Korean red ginseng, which is not only increased testosterone level but give you an extra stamina and calmness. But remember, it is not FDA approved. Next, important dietary supplement is in urgent. A deficiency in allergen in cause derangement of sperm metabolism, leading to decrease in mortality and loss of spermatogenesis. Studies show that administration of allergenic to oligospermia and asthenosphere patients results in an improvement in both the sperm count and sperm motility without any side effects. Also helpful in treatment of erectile dysfunction. Here are some forces that you can consider boosting allergenic. Like Turkey, pork loin, chicken, pumpkin seeds, soybeans, peanuts, spirulina, chickpeas and lentils. Getting good sleep is just how important for your health.

 

So, what is the ideal amount of sleep? the ideal amount of sleep varies from person to person Most results recommend at least 7 to 8 hours of sleep every night is beneficial for our help. Now the next important thing is timing and quality of. The timing of sleep may be more important than sleep length itself in determining testosterone level. Maintain a fixed timing of sleep may improve the testosterone level as it is related to our cycle engine. Testosterone levels may be affected by high level of estrogen like chemicals like Bisphenol A or BPA, parabens and other chemicals found in some types of plastic.  

 

What is BP? You have probably seen that most plastics you purchase these days are labeled as BPA free. BPA is an industrial chemical used in plastic manufacturing and added to many commercial products including food containers, baby bottles, plastic water bottles and hygiene products. It not only affects your testosterone level, but it is also linked to obesity, heart disease and type 2 diabetes. So, try to avoid BP like chemicals. Limit packaged foods that aren't level BPF. Drink from glass bottles instead of plastic bottles. Since, getting BPA containing plastics may cause more BPL itching, don't microwave plastics.

 

Next important thing is vitamin D supplement. Some studies have found that low levels of vitamin D could be associated with decreased testosterone level. Vitamin D plays a crucial role to live a healthy life. It is estimated that up to 2 billion people worldwide are vitamin D deficient. In 2017, study involving 102 men with a vitamin D deficiency found that taking a vitamin D supplement increased testosterone level and improved erectile dysfunction. 

Next thing is alcohol intake. Alcohol and testosterone have a complex relationship. It's better to moderate your alcohol intake since excessive consumption can have a significant negative effect on your testosterone level and testicular. Minimize stress and cortisol levels. Chronic stress has negative impact on health and testosterone levels. Long term stress can elevate cortisol level. Certain elevation in cortisol can quickly reduce testosterone level. It is also responsible for weight gain and increased body. So try to manage your stress to avoid many health problems.