Testosterone (T) promotes the creation of large muscles, strength, increased endurance and improved sexual drive. Obviously, male hormone enhancement is a topic which significantly concerns individuals in the fitness and bodybuilding world. This article is an accurate and reasonable guide outlining how it is possible to boost testosterone naturally at home.
“Why is My Testosterone Low?”
There are plenty of factors, causing insufficient T production, including:
- Chronic lack of calories (less than 20% of the basal metabolic rate).
- Constant overeating, which leads to obesity.
- Unbalanced diet, deficient of wholesome nutrition with vitamins, minerals and other vital macro and micronutrients.
- Insufficient fat consumption.
- Dispiritedness, stress and anxiety.
- Rapid mood swings.
- Treatment with different meds such as legal steroids (corticosteroids).
- Excessive exercising.
- Poor sexual activity.
- Various metabolic problems.
- Hormonal contraceptive abuse(in women).
- Frequent and/or prolonged using of anabolics (such as Nandrolone and Turinabol).
- Steroid cycles without post-cycle therapy such as Clomid for men, Tamoxifen etc.
- Chronic medical conditions, intermuscular and other infections.
- Sleep disorders, sleep apnea (ceasing breathing during sleep).
- Uncontrolled use of home remedies, such as “natural steroids“.
- Excessive alcohol consumption.
Natural Ways to Boost Testosterone — Resistance Training
Strength training is an especially important aspect of raising testosterone. Prof. William Kremer and other scientists have reported in the Sports Medicine Journal that training with weights (barbells, kettle bells and other iron) causes a significant T and HGH enhancement within a minimal period (up to half an hour after a training session).
But what should you do to speed up T emission? In 2010, scientist, Brad Schoenfeld, published a scholarly paper called, “The mechanisms of muscle hypertrophy and their application for resistance training“, which contained reports about resistance training and its influence on anabolic hormones.
Below is a list of some key points of his research:
- Exercises are mostly multi-joint (for example, deadlift, barbell press, squats, thrusters, clean and jerk, etc.).
- The number of sets is 4 and more.
- Reps quantity is from 6 to 12, depending on physical aptitude.
- Time intervals for rest between sets should last 60-90 seconds.
Natural Ways to Boost Testosterone — Proper Nutrition and Water Consumption
How to raise T levels without meds? Here are some science-backed tips.
Moderate calorie surplus. Sports experts claim a proper, balanced diet with a sufficient amount of calories helps to raise levels of T. Low-calorie nutrition can be the reason for the decrease in the activity of testosterone-catalyzing enzyme’s activity. Consequently, testosterone production will decline. But do not overdo it because gaining fat provides activation of aromatase enzyme, a cytochrome which ensures the testosterone to estrogen conversion).
Eat more meat (chicken, pork, beef, poultry, turkey, mutton, veal, etc.) and fish. According to studies, all natural vegetarian/vegan diets depress testosterone production. In 1985, the American Journal of Clinical Nutrition released an article, written by B. J. Howie and T. D. Shultz, who tried to reveal hormonal interrelationships between those who follow the vegetarian diet (Seventh-Day Adventists) and those who are omnivores. The result proved that vegetarians had a lower testosterone rate, unlike people who didn’t exclude meat from their menu.
Make sure you eat enough fat. This nutrient should account for 30% of your daily calorific intake. However, control the amount of polyunsaturated fats (contained mostly in fatty fish, corn and sunflower oils). Focus on monounsaturated fats. Canola oil, peanut butter, nuts and avocado are excellent sources of this good nutrient. Saturated fats contained in red meat, dairy products (milk, curds, yogurt) and egg yolks, should also be in sufficient quantities. Multiple research has supported the effectiveness of fats. For instance, specialists from the University of Pennsylvania conducted an experiment to determine the impact of different dietary regimens on testosterone levels. They found that eating food, rich in saturated and monounsaturated fats, helps to attain desirable goals much quicker. Polyunsaturated fatty acids conversely, play a negative role.
Add more vegetables to your meal plan. Cruciferous vegetables: broccoli, Brussels cabbage, kohlrabi, rocket salad, and daikon, which contain indole-3-carbinol (C9H9NO), are premier. This chemical compound diminishes estrogen synthesis, which was proved by H. L. Bradlow, J. Michnovicz , N. T. Telang, and M.P. Osborne from the Institute of Hormonal Research (NY) in 1991.
Drink plenty of water. In 1985, a specialists’ cohort from the University of California revealed that dehydration significantly inhibits T release after training with iron, contributes to the cortisol concentration, and adversely influences the metabolic process.
Ways of Increasing Testosterone: Vitamins and Minerals
Sufficient intake of vitamins and minerals plays a crucial role in this process; these nutrients are considered natural testosterone boosters. Add sufficient vitamins B, D, A, C, zinc, and magnesium to your menu.
Zinc. Its deficiency is undesirable if you want to maintain adequate testosterone levels.
Vitamin D. Vitamin D takes part in regulating the amount of the hormones. Administration of this vitamin (at least for one year) affects enzyme aromatase, which transforms testosterone into estrogens. It is a well-known fact, that staying indoors for a long time means you have to consume a large quantity of vitamin D. Scientists advise obtaining this vitamin from supplements, since food can’t provide you with the daily requirement (600 IU).
Magnesium. In 2009, French experts claimed that magnesium was very beneficial for testosterone emission due to its ability to block the excess production of SHGB.
Natural Ways Of Boosting Testosterone –Sleep Right, Relax, and Enjoy Sex
Sleep. The main surge of male hormones happens during sleep. That is why it is crucial to maintain healthy sleep patterns (7-9 hours per night). Brazilian scientists discovered that lack of sleep causes deterioration of the circulation of androgens and worsens endocrine system homeostasis. Several other reliable studies also supported the premise of the negative impact of poor sleep.
Relaxation. Meditation and all kinds of relaxation techniques, including natural therapy methods, will facilitate combating stress. A study by American specialists has revealed that regular meditation prevents the production of cortisol and contributes to test and HGH elevation.
Sex. It is the last but by no means the least when it comes to tips on how to boost testosterone naturally. Many believe that sex lowers the level of testosterone. It is not true. Vice versa, sex acts in the opposite way. One research study conducted in 1992 at the University of Georgia proved this.
The Bottom Line on Natural Testosterone Boosters and Methods of Increasing Hormones
Implement these tips on how to increase testosterone naturally as an entire and comprehensive programme. You will gain maximum benefit which will manifest itself in the form of a stronger, more muscular and toned body. Give the muscles a regular exercise load, adjust your diet, providing your body with all necessary micronutrients. Do not forget to pay attention to rest and stress management. In addition, you can use proven home remedies. All of these collectively can increase testosterone, HGH and improve your overall health.