If hormone replacement therapy isn’t an option for you for what ever reason, the next option is to find natural ways to increase testosterone in order to benefit from it health giving properties. But where do you start?
Start At The Beginning
First things first, we need to ask why do you want to increase or boost testosterone levels? Is it through illness caused by medical procedures such as chemotherapy, or a chronic illness along the lines of kidney disease or alcohol abuse to name only a few.
It could be because you are feeling your age which is the leading cause of low testosterone levels, and want to boost over-all-fitness including sexual health.
What Are Your Symptoms
The symptoms vary and an individual can experience multiple symptoms at the same time ranging from mood swings, depression, hair loss, fatigue, reduced sex drive, weight gain, and more worryingly reduced bone density.
Ways To Increase Testosterone
If we accept that HRT is unavailable, this means without the benefit of medical advise the best way to increase testosterone levels is by natural therapies that can protect you from using a product that at best looses you money, and worse damages your health.
The good news is that many ways exist to increase testosterone levels without endangering health as a by-product, and they are all simple to implement.
Eat A Healthy Diet
You are what you eat as the saying goes, and it’s one of the most accurate expressions that you will ever had heard, so this is your number one priority from this point on. Before we get into this, the first thing to make clear is a testosterone increasing diet is not about choosing between vegetarianism, veganism, or any other moral standpoint, it’s purely a practical guide to increasing testosterone levels.
For those interested in healthy diets in terms of making a political stance or general health there are other diets we will talk about, but right now we are solely interested in eating to increase testosterone, so, let’s get started.
As we already know, or at least we should already know, diet has a great impact of your body, mood, and well-being, which is a reflection on the effect on an individuals testosterone level.
Step one. If it’s a green veg it’s good. Seriously, this sounds glib but it’s a good guideline in general. If you have heard of cruciferous vegetables you know they of the family Brassicaceae as cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts and similar green leaf vegetables, and all good at boosting testosterone naturally.
Avoid the stuff you know of bad for you like french fries, fast food, etc and start eating healthy proteins such as nuts and lean meats. Not all fats are bad, some are really good for you so don’t be afraid of fatty fish, eggs, avocados, dark chocolate that can aid memory and absorption of nutrients.
Super foods for testosterone building would be Tuna due to the Vitamin D content and low in calories to boot, low fat milk for Vitamin D also has Calcium and Protein, egg yolks as their cholesterol is converted into testosterone, and proteins building lean muscle mass.
Step two. We all like sleep and many of us wish we could get more of it. Although sleep is refreshing and vital to normal functions it’s also the time your body’s produce testosterone. Let me qualify that for you.
If you are unlucky enough to only get a few hours of rough sleep, you’re not going to be producing testosterone in anywhere near the levels needed. In fact it’s recommended 8 hours of good sleep per night which is something of a tall order, when we consider the sleep study from the University of Chicago Medical Center. This study suggested 15% of Americans get less than five hours of sleep per night.
Unfortunately, the study also suggested skipping on this 8 hours reduced a man’s hormone levels by as much as aging between ten and fifteen years.
A very discouraging study in my view so the more sleep we can get the better, so the implementation of sleep aids like black out curtains, and whale sounds could be in order. For practical ideas on getting a good night’s sleep read my best sleep regimes here.
Step three. Reducing stress in our lives can have a dramatic effect on our testosterone. Consider a stressful situation where your body jumps into fight or flight mode, which hopefully is not a common occurrence, but it can happen. In this situation your body is wasting valuable resources that could be creating testosterone.
Not only this, but it’s well known that under duress there is a drop in testosterone and an increase in cortisol, the stress hormone. So if stress has such a negative effect on the production of testosterone perhaps swapping football for yoga on occasion could be beneficial.
Step four. Probiotics are live culture and yeasts or “good” bacteria present in the gut, and as our gut plays a major role in our health, a healthy gut equals and healthy body and subsequent healthy mind. This all adds up to bacteria in our gut are actually playing a part in testosterone production.
So choose a good quality probiotic specifically designed for men and let it do its business.
Step five. Avoiding stimulants is directly related to the lack of sleep it encourages. It’s a difficult rule to stick to because who doesn’t like taking coffee through the day? Any stimulant can be similarly damaging if it is preventing good quality sleep.
Step six. Avoiding Drugs and Alcohol is sometimes difficult, I mean who doesn’t like a beer, right? But sadly it’s true, the consumption of alcohol, especially beer with its phytoestrogens, can cause some to experience low testosterone and increase in estrogen levels.
Step seven. Avoid Estrogen! What?! Yep, that’s right avoid estrogen, it’s not only a female hormone, it exists in the male body naturally and also outside the body in our environment.
Although it’s perfectly natural for estrogen to be present in the male, just as testosterone is present in the female, any increase in estrogen can only have a negative effect on the effort to increase testosterone, and may cause health issues.
Unfortunately, for those who are interested reducing the amount of meant in their diet, soy and meat substitutes are high in plant estrogen known as phytoestrogens. So basically, making changes to our diet can reduce high amounts of estrogen and raise testosterone levels.
Step eight. Maintaining a healthy weight is a win win situation leading to higher testosterone levels. Just as regular exercise and a healthier diet can help to boost testosterone levels, a study completed by St. Vincent’s University Hospital in Dublin concluded, weight loss can help to reduce the occurrence of Low Testosterone in overweight middle-aged men.
Step nine. Weight training. I left the best to last. This is by far the single must important element to increasing testosterone levels. Simply by putting the effort and having a healthy workout regime will increase testosterone levels more than dieting alone, and improve the effects associated with low testosterone in seniors.
The best form of daily exercise would be strength-focused like dead-lifting or squatting with high-intensity interval training. Of course, any form of exercise is head and shoulders above doing nothing, so what ever is safe and effective.
Natural Testosterone Building
We have seen some simple steps to take in order to start increasing the testosterone levels but what about supplements that go past sensible diets and exercise?
There are a number of compounds to help but don’t think these supplements are the magic bullet allowing you to live like a teenager and still improve your health. These are to be taken in conjunction with exercise and diet, and only if they offer benefits.
We already know about vitamin D which is an essential compound working as a steroid, increasing testosterone levels naturally.
It was thought that Zinc would increase levels of free testosterone although that has been debated so the jury is still out on this. Think Red Meat, Shellfish, Legumes like chickpeas, lentils and beans, Seeds, Nuts, Eggs, Whole grain.
Studies suggest magnesium can help increase testosterone levels. Indeed, athletes use magnesium oil ATP the main source of energy for our cells binds with magnesium ions to help increase testosterone levels. Think Spinach, Kale, Figs, Avocado, Banana Raspberries, Nuts, Seeds, Black beans, Chickpeas Kidney beans, Peas, Broccoli, Cabbage, Green beans, Artichokes, Asparagus, Brussels sprouts, Salmon, Mackerel, Tuna.
This is an amino acid that increases follicle-stimulating hormones and luteinizing hormones. That means the luteinizing hormones produce Leydig cells, which in turn produce testosterone. Think Poultry, Beef, Pork, Lamb, Veal, Game, Dairy and Egg.
Fenugreek is an herb believed to reducing the enzymes that convert testosterone to estrogen, thereby boosting testosterone production.
Anti-Ageing supplements very own idea of how to boost testosterone levels, to learn more follow this link.
The Take Away
It’s straight forward really, if you want to feel the best you possibly can and live a long healthy life, the only way to do this is by looking after yourself. Exercise, eat well, don’t drink and certainly don’t smoke, and if you do need to eat or drink something that’s clearly no good for you, please do it sparingly.
If this was helpful or interesting please share with others who may benefit from this post. If you have any questions or comments please feel free to drop me a line.
Thanks for visiting. See you next time.
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