5 Ways To Increase Your Testosterone Naturally

Very common question always repeated; how can a man increase his testosterone level ? as well as how to boost my testosterone ? I’m going to go over five ways to increase your testosterone or boost your testosterone naturally, so make sure you stick around to get every one of those tips first off.

Why Does Everyone Even Care About Testosterone?

Low testosterone can create many unwanted symptoms like low libido, low energy, difficulty concentrating, and losing muscle mass. So not only does it cause these frustrating symptoms, but it can also be a risk factor for others, which is scary. Things like heart disease, metabolic syndrome, which includes diabetes and hypertension, osteoporosis, and even all-cause mortality or death, make sure that your testosterone levels are optimal.

5 Natural Ways To Boost Testosterone

1. lose weight

It’s easy to say why. Why does it even matter to lose weight? Well, the reason being is that obesity or being overweight means that you have more fat cells and fat cells have a specific enzyme in them, which takes all that good, healthy testosterone and converts it into estradiol. So it is well understood in the scientific literature that weight loss and overweight and obese men can help boost testosterone levels significantly. How much weight do you need to lose? So in one study, they looked at the amount of weight loss needed to increase testosterone levels. They found that an average of 21 kilograms or nearly 46 pounds was the average weight loss by people who grew their testosterone level.

But do you need to lose 46 pounds? Well, sure, that would be great, but another study looked at specifically physical activity and diet and how those contribute to increasing testosterone. That study concluded that increasing your activity level could reduce the amount of weight loss that you need. If you increase your physical activity, you might need to lose even less weight, something like 12 kilograms or 26 pounds.

2. Exercise

Does your testosterone increase when you exercise? exercise is essential for testosterone, but what kind of exercise should I Go for a walk? Well, they’ve studied this, so they looked at young, healthy men who are already physically active and put them into two categories. They put them into a steady-state exercise where they ran to achieve a particular output for 40 to 45 minutes at a continuous level.

So the other half was put into a group of high-intensity exercises and what that means is they went for 90 seconds at a high output and 90 seconds in a recovery zone, and they did that for about 42 to 47 minutes. They measured their blood levels before, after the workout, and 12 hours later. They found that those who did the high-intensity interval training increased their testosterone levels significantly more than those who did regular straight exercise. However, after 12 hours, they found that this highness, the interval training had a lower testosterone level. They hypothesized that they were using the testosterone to help recover during that time.

So yes, there may be some benefit to high-intensity interval exercise rather than just going for a walk or a steady-state exercise. My take-home is: to do high-intensity interval training for a short burst of time, which will increase your testosterone level and be easier to do regularly. So while exercise is essential for boosting your testosterone, you can only lose weight by going on a diet.

3. Proper Diet To Naturally Boost Testosterone

How to increase your testosterone levels with food? So there are many claims to testosterone boost foods, and indeed, there are foods that might be better to help boost your testosterone.

But how much do you need to eat to make a real impact? It’s hard to say so? I tell all my patients to avoid processed foods and eat natural foods and fruits and vegetables that you find at the supermarket in the produce aisle. While researching testosterone for this video, I found an interesting study on the keto diet and testosterone. So if you’re interested in learning more about that, please comment below or let me know if you’ve heard of a specific testosterone booster in your diet. Let me know so I can comment on the data behind it, but I want to tell you about this very recent study that just came out in 2020.

They looked at the national health and examination survey or nhame study, which is a national density—looking at people all over the country in united states and getting a lot of information about their diet, activity, level, and blood and urine samples to obtain data that can be used to find correlations between certain things. And so what this group did was. They looked at the die dietary type of men and their testosterone levels.

They found that men who restricted fat in their diet were likely to have a lower testosterone level than those who didn’t limit fat in their diet. So does that mean you should eat fatty foods? Well, I don’t know yet. Suppose you are a normal-weight individual who wants to boost your testosterone. In that case, I will not limit fats in your diet because that may be limiting your ability for your body to produce testosterone. But if you’re overweight, improving your weight is more important than changing the components of your diet.

Also, I get a lot of questions about soy products, so our soy products will make my testosterone level drop. So the reason this comes up is that soy has estrogenlike compounds called isoflavones, which are concerning for people who want to increase their testosterone level. But what does the data say? So? A 2010 meta-analysis looked at 47 different studies and compiled all the data, and they found even a high intake of soy would not reduce your testosterone levels.

I’m going to tell you about one of these studies because it was exciting. This study took young men between the ages of 18 and 30. They were randomized for four weeks to twice a day, taking either vanilla, flavored soy protein or vanilla, flavored whey, protein or vanilla, or flavored cake mix. So they didn’t know What they were going to do, they got these little plastic baggies with them, and they were supposed to take it for four weeks and see how it impacted their testosterone levels. And this study found that even this high intake of soy proteins, which was the equivalent of 415 grams of soy protein per day, did not affect testosterone levels even after taking it consistently for four weeks. My advice is: don’t worry too much about the soy products you’re eating, especially if you’re getting good healthy protein from soy products.

It’s probably not going to impact your testosterone levels. That’s what the data says.

4. Good Sleep

So did you guys know from 1985 to now, there has been actual data to suggest that American adults are getting less and less sleep and poor quality of sleep? So how does that sleep impact your testosterone levels? So there are two interesting studies on this. Once I looked at 2300 men in that same national health and nutrition examination survey or the nhane survey, and they found that per hour of sleep, people reported getting less, and their testosterone decreased by almost six points.

Another study looked at ten healthy men and what they did was they had them sleep for three days over eight hours, then, after that, they rested for eight days, and they were required to sleep for only five hours, and they measured their daytime testosterone levels. And what they found was that they decreased their testosterone levels by 15 percent, and where they got the idea of sleeping for five hours. Well, they found that this is the exact sleeping pattern or sleep restriction of 15 of the working adult population.

So sleep is super, super important. More recent data has suggested that it might be related to the time you wake up, so there may be some circadian rhythm association. If you’re waking up early, that may be more detrimental to your testosterone level than going to sleep later. So the bottom line is to get better sleep and rest for more extended periods.

So try to reduce sleep interruptions, avoid looking at your phone before bedtime and try to get into a bedtime routine and go to sleep around the same time and wake up around the same time every day.

5. Avoid Endocrine-Disrupting Chemicals

So, endocrine-disrupting chemicals are found throughout our environment due to pollution in certain cosmetics or consumable items and plastics. The most popular of these is bpas or bisphenol a, and how do these work to impact your testosterone levels. Hence, they disrupt endocrine action testosterone is created through an endocrine process, so being exposed to endocrine disruption.

Chemicals can result in several problems. They are associated with low testosterone, diabetes, obesity, learning problems, and even cancer. Another study looking at the nhanes database looked at young adults, so young kids, and found their level of BPA exposure by looking at the urinary concentration and correlated this with their testosterone level. And they found that in adolescent boys having a higher amount or higher exposure to bpas was associated with a lower testosterone level.

So how can you avoid bpas well, avoid using plastic containers, use alternatives like glass or metal or other things, and don’t warm things up in plastic containers? You can also reduce your use of cans and look for labeled products. Bpa free, you’ll see that all over BPA free that means that they don’t have bisphenol a, which is essential in avoiding that kind of endocrine disrupting chemicals. So wait, wait to leave. I’m going to talk about a supplement that I’ve read about that people said might boost testosterone.

This is called ashwagandha. What is ashwagandha ashwagandha is an herb that has been tatted to have excellent benefits of stress relief and anxiety reduction, and so this has been studied in a randomized trial, meaning that they took 60 adults, they randomized them to receive either ashwagandha or a Placebo medication and what they found was that they did increase their testosterone levels, but this was not statistically significant. So what does that mean? It is likely due to a change in the chance that that increase happened.

However, they found a reduction in anxiety and depression in people taking the supplement, which can indeed reduce your stress levels, which can be important for improving testosterone levels overall.

Conclusion

In conclusion, there are a number of ways that you can increase your testosterone naturally. Some less invasive methods include optimizing your diet, exercising regularly, and getting adequate sleep. More invasive methods may include taking supplements or undergoing surgery. Whichever route you choose, make sure to speak with a doctor about the potential benefits and risks of each option before taking any steps.