Learn How To
Increase Your Testosterone
What Is Low Testosterone?
Low testosterone (also
referred to as low T) typically refers to blood levels of testosterone
are below 300ng/dL (nanograms per deciliter). It has a number of
symptoms which include depression, fatigue and reduced sexual desire.
news is that by adopting a healthy lifestyle you can overcome many of
symptoms and naturally increase your
Get Enough Sleep.
A lack of sleep can affect a variety
of hormones and
chemicals in your body. This, in turn, can cause low testosterone
Make sure you get 7 to 8 hours per
night, even if that means
changing your lifestyle. Value your sleep, just like you would value a
diet and active lifestyle. It's that important and will help you in
to increase your testosterone naturally, If
you're having problems getting quality sleep on a regular
basis, talk to your Doctor.
Keep a Healthy Weight.
Men who are overweight or obese often
have low testosterone
levels, For those men, losing the extra weight
can help bring
testosterone back up.
Likewise, for men who are
underweight, getting your weight
up to a healthy level can also have a positive effect on the hormone.
Testosterone adapts to your body's
needs, If you spend most
of your time lying on the couch, your brain
gets the message that you don't need
testosterone as you would if you were more
active, when you're physically
active, your brain sends out the signal for
more of the hormone,
If you're not getting very much exercise
at the moment start
by taking a brisk walk for at least 10 to 20
minutes a day.
building strength with several
sessions of weights each week
can help tremendously, it would be advisable to
seek the advice of a trainer to
learn proper form so you
don't cause yourself a injury or
strain of some sort don't
go overboard. Extreme amounts of endurance exercise or workouts at the
top athletes can have the opposite effect that you are looking for and
your testosterone levels instead of raising testosterone levels
Take Control of Your Stress.
Controlling your stress is important
for keeping up your
testosterone, If you're under constant stress, your body will churn out
steady stream of the stress hormone cortisol. When it does, it will be
able to create testosterone.
If you are in the habit of working
long hours try to cut
them down to a reasonable working day, around 8-9 hours, I know this is
but at least give it a go.
you can spend 2
hours a day on activities you like, that aren't work- or
as some hobby like crafting, reading or playing music you will reap
benefits in your everyday life as well as helping your testosterone
Which Nutrients Boost Testosterone Levels?
number of nutrients in food have been linked with testosterone
production. The list below outlines these nutrients and discusses how
they can be helpful in raising testosterone levels:
1) B Complex
body uses B complex vitamins to produce testosterone and by ensuring
diet contains plenty of these health boosting vitamins, you can keep
testosterone levels naturally high.
saturated fats all help boost your testosterone naturally by increasing
level of high
density lipoprotein (HDL) cholesterol in your
blood. HDL cholesterol is used by your body to produce progesterone
then used to produce testosterone, so the more HDL cholesterol you have
body, the more testosterone you can produce.
3) Vitamin A:
naturally increases testosterone in two ways. First, it assists in the
production of testosterone and ensures that adequate levels of this
circulating throughout your body. Second, it helps to regulate estrogen
and ensures that the estrogen in your body does not interfere with the
production of testosterone.
4) Vitamin D:
number of studies have found a
positive link between vitamin D consumption and testosterone levels.
study from the August 2010 issue of Clinical Endocrinology found that
did not consume adequate amounts of vitamin D had lower testosterone
than men who consumed adequate amounts of this vitamin. The second
the March 2011 issue of the Hormone and Metabolic Research found that
supplemented with vitamin D for a full year managed to increase their
testosterone levels over the course of the year.
Zinc promotes testosterone production in two ways. First, it regulates
function of aromatase – an enzyme that converts testosterone into
Second, it increases blood levels of luteinizing hormone – a hormone
stimulates testosterone production.
Which Foods Boost Testosterone Levels?
nutrients listed above are all fantastic, natural
testosterone boosters and by consuming a diet that’s rich in all five,
protect against low testosterone. There are plenty of foods out there
contain high levels of these nutrients and the list below highlights
Beef is an excellent source of zinc, multiple B complex vitamins and
healthy fats. A single 113g serving provides you with over 30% of the
vitamin B3, vitamin B6, vitamin B12 and zinc along with over 10% of the
both monounsaturated fat and saturated fat. In terms of taste, beef is
flavored, rich meat that goes down well with a wide selection of
Lobster is an exotic fish and something that you probably don’t eat
However, if you want to naturally increase your testosterone levels,
excellent choice and is packed full of vitamin B3, vitamin B5, vitamin
zinc. When it comes to eating lobster, it’s a great addition to salads
other cold dishes. However, if you fancy eating it hot, lobster still
very nicely and is sure to satisfy your taste buds.
Oysters are well known for being a natural aphrodisiac and part of the
for this is that they boost testosterone production and therefore help
a healthy sex drive in men. The reason oysters are so good at boosting
testosterone is that they contain very high levels of vitamin B12,
and zinc. They’re also a great choice if you’re watching your waistline
single oyster containing less than 10 calories.
Salmon is loaded with testosterone boosting vitamin B3, B12 and D, with
serving giving you over 35% of the RDA for each one. It also contains
of the RDA for all three healthy fats. When it comes to eating salmon,
tastes great hot and cold as either smoked salmon or grilled salmon.
Sweet potatoes are yet another brilliant testosterone
boosting food and contain large amounts of vitamin A, B3, B5 and B6.
also extremely versatile and can be eaten baked, boiled, grilled or
part of virtually any meal.
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