Testosterone is a hormone that is produced by both men and women, although the amount of testosterone produced may differ. For men, testosterone plays a large role in reproduction and sexual function. In fact, low testosterone can impact sperm production, sex drive, fat distribution, red cell production, and muscle mass. One study even points to a correlation between testosterone levels and the prevention of osteoporosis (1).

In this blog, you’ll learn…

  • How to use exercise to increase testosterone levels
  • What vitamins and minerals you can take for testosterone
  • Herbs and supplements that are available
  • Ways a simple diet change can improve your levels
  • And when to you should start considering steroids (and it’s not what you think!)

Although low testosterone can affect men at any age, it generally begins to decline around the age of 30 and continues to decline as time passes.

Aside from age, there are many things that can impact the production of testosterone, such as many prescription medications and drugs, as well as diet, and lack of exercise.

Let’s talk about testosterone, how you can boost and maximize production, and how you can keep it stable as you grow older.

Use Exercise To Raise Testosterone Levels

One of the first things you can do to boost your testosterone naturally is through exercise. There are a couple of different ways you can do this, and one way is to get into strength training, as it triggers the release of testosterone. It does this because when we tear our muscles down, our bodies have to make testosterone to repair the damage (2, 3).

Studies have shown that exercise, especially weight or resistance training can help to increase testosterone levels. Using a program such as Real Mass can both tone your body and increase your testosterone levels in only eight weeks.

The reason lifting weights makes your muscles grow is because lifting weights forces your muscles to release a chemical called lactic acid. This is the chemical which gives you that “burn” after a really good set (4).

Interestingly, as stated, exercising and lifting weights can help to boost your testosterone levels and it has also been shown that increased testosterone can assist in the development of muscle mass. So training with a program like Real Mass can not only help boost your testosterone, but that testosterone can, in turn, help you build muscle (5).

Vitamins and Minerals to Boost Your Testosterone

Next, we can naturally boost testosterone through the things that we put into our bodies, such as vitamins and minerals. One of the most effective ways that you can increase testosterone production is through the consumption of zinc, a mineral essential to keeping our endocrine system (responsible for hormone production) healthy. The number one food that contains zinc is oysters, but you can also get zinc from a supplement called ZMA (zinc mono methionine aspartate). This supplement is typically zinc, coupled with magnesium and vitamin B6 to support healthy testosterone production and to help with recovery after a workout. Plus, most people are deficient in both zinc and magnesium (6, 8).

Most people are also deficient in vitamin D, yet this vitamin, in particular, is critical for numerous reasons. There has been extensive research done, showing that Vitamin D is great for cancer prevention, muscle building, and testosterone support. Also, what they are finding is that men with low vitamin D tend to have low testosterone, but once they supplement with vitamin D, their testosterone levels rose significantly (8, 9).

A few other vitamins and minerals include:

  • Vitamin A – Is stored in the testicles and when you are low on Vitamin A, your testosterone goes down, and your estrogen goes up.
  • Vitamin C – Can help lower cortisol and prevent testosterone oxidation.
  • Vitamin E – Deficiency in Vitamin E has been shown to lower the luteinizing hormone, follicle-stimulating hormone, and testosterone.
  • Selenium – Helps to regulate glutathione and increase testosterone levels.
  • Boron – It has been shown that having 10mg/day can increase free testosterone by 28%.

Herbs and Supplements To Boost Your Testosterone

Some other natural ways to boost your testosterone naturally is through herbs and supplements, and the first is D-Aspartic Acid. This triggers the luteinizing hormone, which ultimately makes our bodies produce testosterone.

Another useful herb is Maca, a root vegetable that comes from Peru and research suggests that it can support our natural production of hormones through the endocrine system, which plays a part in the production of testosterone and the libido (10).

A few other herbs and supplements that can support healthy testosterone production are:

  • Avena Sativa – Releases bound testosterone so that it is more active within the body.
  • Stinging Nettle – Prevents testosterone from binding to the sex hormone binding globulin.
  • Royal Jelly – Increases the bodies testosterone production as well as supports libido.
  • Mucuna Pruriens – Increases dopamine, while lowering prolactin and increasing testosterone.

These herbs and supplements have been shown to free up testosterone, as most testosterone in our bodies are bound to sex hormone binding globulin, so it, in a way, holds it hostage, not even allowing it to work. These herbs release testosterone and free it up so that it can enter into our blood (11, 12, 13).

How Diet Can Naturally Help You Produce More Testosterone

Your diet is another great way to increase your testosterone levels naturally, and you can get so much through your diet alone. Most of what supports a healthy testosterone production is having the right amount of micronutrients. An excellent way to do this is by getting a Custom Meal Plan. All the of the vitamins and minerals that we talked about can be obtained from eating a healthy diet consisting of a broad spectrum of foods. If you are always eating the same things every day, you are going to be limited in what you are bringing into your body.

If you want to boost your testosterone production through your diet, there are many things you can either eat or avoid eating, to do so. First and foremost is to avoid alcohol. Alcohol is detrimental to your testosterone production and your overall gains. You also want to avoid lots of sugar, fried food, and processed food. All of these things lower testosterone production and ups your estrogen production. In fact, the more body fat you have, the more estrogen and less testosterone your body makes. This is because adipose tissue secretes hormones that enhance estrogen production, so the leaner you get, the more testosterone you will produce.

Avoiding these foods also supports healthy cholesterol production, which supports a healthy testosterone production. To support healthy testosterone production, you need to support healthy cholesterol production, meaning you need to lower your LDL cholesterol and up your HDL cholesterol. This is because cholesterol is the base of all energetic hormones and the base of testosterone (14).

The foods you want to consume would include things such as your healthy fats (monounsaturated fats and saturated fats), like avocados, grass-fed beef/bison, grass-fed butter, wild salmon, olive oil, coconut oil, and macadamias. These will support healthy cholesterol and in turn, support healthy testosterone production (15).

Here are a few more things you can include in your diet to boost your testosterone (16, 17, 18):

  • Cruciferous veggies – Indole-3-carbinol and diindolylmethane, found in these vegetables, helps to lower estrogen metabolites.
  • Garlic – Contains allicin, which improves testosterone levels and lowers cortisol.
  • BCAAs – Shown to increase testosterone levels, especially when coupled with exercise.
  • Whey – Research suggests that consuming whey protein, along with exercise, can help to increase testosterone up to 25%.
  • Mushrooms – Such as, shiitake, portobello, crimini, and baby button all block aromatase, an adrenal enzyme that supports estrogen production.
  • Pomegranate – Blocks estrogen and is full of antioxidants.

Should You Turn to Steroids To Boost Your Testosterone Levels?

Now that we have talked about the natural way you can boost testosterone, I think it is important to also touch on the use of steroids, as it is something that many people will turn to if they are not producing enough testosterone. Steroids are not something that you should turn to because you want to boost your testosterone levels, but it is something you need because your body is not producing enough.

First and foremost, if you end up wanting to try the route of anabolic steroids (we recommend trying the previously mentioned ways first), you must go to the doctor so that it is supervised and your health is regulated. There is certainly a healthy and an unhealthy way to go about using steroids to supplement a lack of testosterone production, so make sure you do it the healthy way and are being backed by a physician. If you try to do it on your own, you can end up hurting yourself and not get the results that you are looking for, which is healthy hormone balance.

Let us be clear, these are not the illegal steroids that people turn to to get an “edge,” but rather steroids that are given to you by your doctor for medical purposes if your body is not producing the hormone levels that it should. Not for you to try and get ahead in the gym. That is where you can cause severe damage to yourself.

These are all ways that you can boost your testosterone and remember, always try the natural course first and always put your health above all else.

 

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