Most people associate testosterone with facial hair, gigantic muscles & illegal steroids. Naturally produced testosterone plays a very important role in male/female metabolic function. Lowered testosterone is a chronic epidemic that is threatening lives all around the world. While it easy to just go to a supplement what you actually want to do is increase your testosterone production naturally through you daily routine and diet.
In adults, testosterone has effects across the body:
- Muscles: Increases protein synthesis, and increases muscle mass and strength.
- Body Fat: Blocks the uptake of fat and storage of fat, and increases the number of fat burning beta-adrenergic receptors.
- Brain: Improves cognition, memory, sex drive, and affects feelings.
- Heart: Increases blood flow and cardiac output.
- Bone: Increases red blood cell production and bone growth, and maintains bone density.
- Male Sex Organs: Supports sperm production and viability, and promotes penis growth and erectile function.
- Skin: Supports collagen production and produces hair.
- Kidneys: Produces erythropoietin (EPO), which stimulates red blood cell production.
Additionally, testosterone increases insulin-like growth factor (IGF-1), and healthy testosterone levels are associated with good health and immune function, lower mortality rates, and lower body fat and increased metabolic rate.
In men with low testosterone, supplementing with the hormone has likewise been shown to improve energy, muscle mass, libido, sexual performance, and bone mineral density, and reduce body fat, depression, and problems within the urinary tract.
Testosterone Benefits the Body in Many Ways
As men and women age, their T-levels naturally decline but this can accelerate faster than normal by your lifestyle:
- Chronic stress
- Insufficient nutrition
- Imbalanced microflora
- Low vitamin D levels
- Weight gain
- Inadequate exercise
All of these risk factors deplete the normal immune response, lead to obesity and diabetes, tax the body and decrease metabolism. This, my friends, is the recipe for low T-levels and most people are stuck on the gerbil wheel desperate for a ticket to get off of the ride.
Low testosterone has become such an issue that up to 40 percent of men over 45 are affected!
Natural Ways to Boost Testosterone.
One of the biggest intermittent fasting benefits is that it’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent. In addition, a study by the University of Virginia Medical School noted that growth hormone levels increased 2,000 percent over the baseline in men who ate no calories for 24 hours, and growth hormone levels are correlated with testosterone.
Personally been following Intermittent Fasting program for a number of years now and it works well for staying lean and boosting your metabolism.
One of the most important nutrients that can help boost testosterone levels is vitamin D3. If you have vitamin D deficiency symptoms, it will absolutely crush your testosterone levels. So you want to get out in the sun 20 to 30 minutes every day to detox your body with the sun and get that all-important vitamin D. Any day that you don’t get 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 IUs of vitamin D3. A few other supplements that can help include adaptogenic herbs that lower cortisol, like ginseng. Ginseng benefits healthy testosterone levels.
Drop the Sugar Habit
It is common knowledge that sugar has been linked to many health negatives and if you want to normalise your hormone levels and naturally boost your testosterone, the first thing you need to do is cut out your sugar habit immediately.
Heavy Weight Training + Interval Training
If you want to naturally boost testosterone and HGH then combining weight training with HIIT workouts. Go to the gym, ideally at least three days a week, and lift heavy weights. Lifting heavy weights 8-12 reps with larger muscle groups like your legs, back, shoulders and chest will help your body pack on the maximum amount of muscle.
Now if you combined weight training and HITT together you get an explosive combination that will make your testosterone and HGH levels soar through the roof. You will also increase your metabolism for hours post workout.
This causes your body to burn fat for the next 36 hours to replace your body’s vital energy stores. It addition to increasing your T-levels, it can help burn between 3–9 times more fat, lower your resting heart rate, lower blood pressure, keep your brain young by increasing circulation, and aids in detoxification by stimulating the lymphatic system.
Most men with low testosterone consume too much junk food and too many carbohydrates. You have to get rid of those empty calories and load up on healthy fat.
There are three categories of healthy fat. Number one is healthy saturated fat. The truth about saturated fat is it’s actually good for you if it’s the proper kind. Healthy saturated fat is found in coconut oil and raw, fermented dairy products like goat milk kefir, yogurt, or raw goat or sheep milk cheese. However, avoid conventional dairy because it will actually damper your testosterone.
The other type of fat you need is healthy omega-3 fatty acids. Consuming benefit-rich salmon a couple times a week or adding a quality fish oil supplement is great. Flaxseeds, chia seeds and walnuts are also great for low testosterone as you get those omega-3s.
Finally, monounsaturated fats can be natural testosterone boosters. Consuming an avocado. almonds or cashew nuts per day really helps get those healthy fats that can help you naturally boost your testosterone levels.
Get Quality Sleep
Whilst we sleep, a growth hormone is produced and protein synthesis (provided protein is consumed prior to sleep) occurs. These are only two beneficial aspects of sleep. Energy consumption reduction and brain cell restoration are two other aspects equally important for when you are dieting.
HGH is also released under conditions of sleep. In men, 60% to 70% of daily human growth hormone secretion occurs during early sleep which is typically when the deepest sleep cycles occur. Poor quality sleep can negatively impact human growth hormone levels.
HGH is a hormone produced by the pituitary gland that has wide-reaching effects on the body. Once HGH is released into the bloodstream, the hormone travels to the liver and stimulates the production of insulin-like growth factor 1, or IGF-1, and other important growth factors. IGF-1 is an anabolic hormone that directly impacts cell growth, regeneration and DNA synthesis.
Once released into the bloodstream, HGH also stimulates the testes into producing more testosterone. Testosterone is another highly anabolic hormone that has a direct impact on protein synthesis, muscle mass, metabolic function and sexual health. While HGH is known to boost testosterone levels, studies have also found that increased testosterone production will boost HGH. It appears that these hormones work synergistically and both have positive effects on one another.