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How To Naturally Increase Testosterone For Muscle and
by Psymon H.
How To Naturally Increase Testosterone
For Muscle and Vitality
If you're a natty lifter, you may
have wondered how to naturally increase Testosterone for muscle growth, libido,
and general vitality. In this article, I will share some science-based tips on
optimizing your Testosterone levels in three different ways.
1: Good habits to help boost
2: Natural Testosterone
Boosters (Supplements and herbs)
3: Foods to help increase testosterone
Low Testosterone levels lead to
frustrating problems inside and outside the gym. Low libido, loss of muscle
mass, substandard recovery, poor energy levels, poor concentration and sleep,
lower bone mass, poor moods, and metabolic syndrome are all problems that lead
from low test levels.
Scroll Down To Continue Reading "How To Naturally Increase Testosterone."
Continue Reading "How To Naturally Increase Testosterone"
If you are a man, it's in your
interest to make sure your testosterone levels are naturally optimized. Some
people need to visit the doctor to inject exogenous Testosterone ( Testosterone
replacement therapy), but hopefully, if you follow these suggestions, you'll be
able to keep your Testosterone at the upper limit of normal and not have to use
Before we consider how to naturally
increase Testosterone, we need to answer the question, what is Testosterone,
and what does it do?
Testosterone is the principal sex
hormone in male humans. It plays a central role in developing the male
reproductive tissues such as the testes and prostate while promoting secondary
sexual characteristics such as increased muscle, bone mass, and body hair
Testosterone is also instrumental in
the development of the penis. It also deepens the voice during puberty and is
responsible for muscle size, strength, and sperm production, and later in life,
it may play a role in balding.
It works by signals driven to the
pituitary gland from the brain, which transmits signals to the testes to
produce and increase Testosterone levels. There's a feedback loop to regulate
Testosterone levels in the blood. When Testosterone levels rise too high,
signals are sent to the pituitary gland to reduce production from the brain.
Testosterone is vital for men, but
women need it too, although in a different ratio to estrogen. It's one of
several androgens (male sex hormones) in females. These hormones have important
effects on ovarian function, bone strength, and sexual behavior.
To naturally increase Testosterone
levels can be seen as a good thing; on the flip side, too much can also create
problems such as heart muscle damage and increased risk of heart attacks, acne,
Liver disease, Prostate enlargement, difficulty urinating, and increased risk
of blood clots amongst other issues.
Testosterone is so much more than
its reputation would suggest. Men and women need the proper amount of Testosterone
to develop and function normally. Checking testosterone levels is as easy as
having a blood test.
When we talk about how to naturally
increase Testosterone and why so many of us have low Testosterone levels, we
must consider how lifestyles have changed. In the old days, we were hunting and
doing basic things to survive. Today, we've gotten away from primal tendencies
and replaced them with a much more stressful lifestyle which has somewhat
changed our circadian rhythm.
We're at about one-third of the Testosterone
of our forefathers, which is where we don't want to be if maintaining muscle
mass and having vitality late on in life is our objective.
The medical term for low
Testosterone is Hypogonadism. The exact level this starts at depends on which
medical organization you ask. Generally, total blood levels would usually need
to be below 350 nanograms per deciliter before noticing negative symptoms. An
excellent natural range can be twice that amount leading to 800 and 900
nanograms per deciliter.
When you hear me talking about
testosterone levels or how to naturally increase Testosterone, I'm referring to
how much is circulating in the blood, which can happen in three different ways.
About 60% circulates the blood
tightly bound to a particular glycoprotein called SHBG. 38% is weakly bound to
albumin, while the outstanding 2% is called "Free" at any given
moment. Being free Testosterone allows it to be the most active, quickly
passing into cells to activate the androgen receptors inside.
The bottom line is you want your
testosterone receptors to be very receptive to Testosterone so that the
Testosterone can easily fit in the receptor.
How To Naturally Increase Testosterone:
Now we know a little more about this
hormone, let's go ahead and find out how to naturally increase
to Naturally Increase Testosterone with Good Habits:
Pay attention to your caloric intake. Stay too long in a caloric surplus or
caloric deficit can have your body to perceive that your body is under
An extreme example of this would be
someone who eats far too much and does way too little. He's waiting for the
diabetes type 2 bus to come and pick them up. From there, lots of bad things
can happen, including low Testosterone. On the flipside is the person who eats
far too few calories below their maintenance for long periods.
From a year-long macro perspective,
it's makes sense to ebb and flow between surplus calories to build muscle,
below maintenance calories to restore insulin sensitivity, and lose body fat
and maintenance calories. Carrying around too much body fat can convert
Testosterone into estrogen and disrupt other hormones.
How To Naturally Increase Testosterone by Not Over-Training In The Gym:
If you're a lover of extreme intensity
in the gym, and prone to over-doing it, you could be killing your testosterone
levels. Many people don't know when they're over-trained. An excellent way to
see if you are over-training is by doing a mental checklist. Ask yourself;
Are you still progressing in the gym?
How is your recovery between workouts?
Do you still have the passion and drive to go to the
Are you still enjoying it?
When you're thinking how to
naturally increase Testosterone, remember that too much workout volume can
hinder your body's ability to recover. We often see the stress response
(Cortisol) that comes with too much volume influence androgen production. In
such situations, your body looks for ways to conserve energy. Do it for long
enough, and your body will have little choice but to down-regulate
How to Naturally Increase Testosterone by sleeping more
One of the best natural Testosterone
boosters is getting enough quality sleep, as sleep helps to modify Cortisol.
Cholesterol can be converted into
Testosterone or estrogen. While this is the case, there's often a competition
whereby the cholesterol will not turn into either Testosterone or estrogen but
turn into Cortisol instead if stress levels are too high.
Science tells us that being a nose
breather during sleep is also crucial because it increases the amount of oxygen
you can bring into your system and the amount of carbon dioxide you can
off-load. This reduces apnea as breath-holding in sleep leads to a buildup of
carbon dioxide and eventually the stress hormone cortisol, which decreases
Testosterone in negative ways.
4: How To Naturally Increase
Testosterone by Decreasing The Stress In Your Life:
Some stress, but not all stress is
good for the body. Constantly find yourself in the thick end of life where
stressful situations consume you negatively; you need to take yourself out of
that situation, especially if you have building muscle on your mind. Chronic
stress raises Cortisol levels and decreases Testosterone while making it harder
for the test to fit in the receptor.
How To Naturally Increase Testosterone by Getting Rid of Xenoestrogens:
Sounds funny, but this isn’t a joke.
Xenoestrogens are bad news. You don't ever want to eat or drink anything hot in
plastics. This includes warming food up in a plastic tub inside the microwave
or drinking hot coffee in a plastic cup. Always use glass or stainless steel
instead. Certain plastics have estrogen-mimicking effects and act like estrogen
in your body. High estrogen has the same effects as low Testosterone
How To Naturally Increase Testosterone Boosters With These Supplements and
Now I touched on how to naturally
increase Testosterone with easy things to implement; I'm going to move to a few
natural testosterone boosters and supplements you can use. Speak with your
doctor before adding any new supplement to your daily routine.
D, Zinc, and Magnesium
Good evidence suggests a lack of
Vitamin D, zinc, and magnesium can all lower testosterone. In its active form,
Vitamin D isn't a vitamin but instead classed as a hormone that is synthesized
within the body curtsy of inactive vitamin D that you can get through sun
exposure and diet. In recent studies, just correcting vitamin D raised test
levels by 18-30%. Dosage: 3,000 – 5,000 IU/day
Zinc can naturally increase
testosterone levels. Links between mild zinc deficiencies and low test, saw
researchers check to see if there was a relationship between the two. After
testing 40 healthy men by eliminating zinc for 20 weeks from their diet, they
found that they were down significantly when they remeasured test levels.
Dosage: 25- 50mg per day
When tested and combined with
intense activity, magnesium showed a strong and independent positive
association with Testosterone because demanding physical activity can quickly
deplete magnesium levels. Dosage: 200-400mg at night.
If you want to naturally increase
Testosterone, ensure you get adequate vitamin D, zinc, and magnesium.
To Naturally Increase Testosterone With Ashwagandha:
One of the best natural testosterone
boosters is the herb Ashwagandha. In one study, two groups of young men trained
for eight weeks, with one group supplementing with 600 milligrams of
Ashwagandha and the other group with nothing. By the end of the study, the
group given Ashwagandha had test levels up from an average of 630 to 726, while
the other group saw no change in test levels.
To Naturally Increase Testosterone With Creatine Monohydrate:
We all know that Creatine has been
shown to lead to more effective workouts, fat loss, and more muscle-building,
but did you know that Creatine has also been shown to increase serum
testosterone levels by around 15%? Many different Creatine products are on the
market; none out-performs the good old tried and tested
To Naturally Increase Testosterone With Tongkat Ali (Longjack):
Tongkat Ali is another way to
naturally increase Testosterone. While you're not getting the Testosterone
straight into your system like you would with TRT, Tongkat Ali allows the
Testosterone that is bound to SHBG to be released, so you have a higher level
for the tissues to use. There's also a thought that it might reduce the
metabolism of Testosterone, meaning that your body uses Testosterone and may
degrade and get rid of it out of the system. Tongkat Ali may help Testosterone
to hang around longer.
To Naturally Increase Testosterone With Good Foods Choices
While we've spoken about things you
can do and take to up your natty test levels, certain foods can naturally
increase testosterone levels.
The first thing I'm going to tell
you to do is to eat enough good fats. If you've been shying away from consuming
good-quality fats, it's time to pull your socks up and add some good fats into
your diet. The testosterone molecule is derived from cholesterol.
Cholesterol is the backbone of all
the sex hormone molecules. Without it, you can't make Testosterone. While your
body makes a little cholesterol, you can help it produce more by consuming some
animal fats such as pasture-raised whole eggs.
If you want to learn how to
naturally increase Testosterone, you must most certainly think about lowering
the amount of sugar you have in your diet. When you eat lots of sugars,
starches, or simple carbohydrates, it elevates your insulin levels.
When insulin levels are sky-high, it
tends to decrease testosterone levels. Raising insulin levels when building
muscle has its time and place, and that's not when you're sitting around
downing a big bag of skittles or gummy bears while watching tv.
Effect of Tongkat Ali on stress hormones and psychological
mood state in moderately stressed subjects
To recap, in this article, we've
covered some easy-to-implement ways to naturally increase Testosterone from
habits to employ or drop, supplements to take, and foods to eat or avoid. Now,
don't sit on this information; go out and make a difference if you're serious
about wanting to naturally increase your Testosterone.
I hope you found our "How To
Naturally Increase Testosterone Helpful.