I promote a high testosterone way of living: physically, mentally, and spiritually. Living with low testosterone long-term is unacceptable as a man. Do not let it be your status quo.
- Raising testosterone naturally vs. artificially.
- 50 ways to naturally increase testosterone;
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As you will see, this list is extensive. Starting with Dietary:. Drinking is terrible for you, period. Alcohol in large doses will suppress your testosterone levels precipitously. Beer is especially insidious: the hops in beer act as phytoestrogens, which create a double whammy of reduced testosterone and increased estrogen levels.
If you drink, drink minimally, or not at all. A few drinks of hard alcohol are a better option than beer. Side note: some research shows that small amounts of hard alcohol before exercise can increase your levels of free testosterone, so alcohol in small amounts is not all bad. This is not a suggestion to drink before you hit the gym though. High doses of sugar acutely suppresses testosterone levels.
What is Low Testosterone?
A diet of large amounts of processed carbohydrates and sugar is hormonal hell. It causes increased insulin sensitivity, systemic inflammation, increased cortisol levels, and impaired glucose tolerance. Carbohydrates are necessary for testosterone production, and low-carb diets commonly cause testosterone decline. The solution is to only eat clean carbs, and to match your carb intake to your activity levels. If you get your carbs from tubers, whole grains, and vegetables, your diet will be immensely healthier and more nutrient-dense as a result.
Contrary to popular belief, high-protein diets have been shown to lower testosterone levels.
Rather, it means that beyond a certain point, extra protein is not helping you. Additionally, the evidence that protein intake corresponds with increased lean body mass is indisputable. And as it happens, lean body mass corresponds with increased testosterone levels. By current research, 0. I generally recommend 1 gram per pound , simply because it is less math, and even if you fall a bit short, you still ensure your intake is sufficient. Whey protein is extremely useful for general muscular recovery and maintaining a healthy diet.
If you are trying to grow lean body mass through resistance training, whey protein is both convenient and cost-effective. I recommend getting your protein from Truenutriton. Low fat diets plummet testosterone levels. Increase your intake of saturated fats and omega-3 fatty acids. Avoid ultra-lean cuts of meat and instead eat things like:. The majority of people are vitamin D deficient. This deficiency contributes to lower testosterone levels. Vitamin D is fat soluble, meaning it is best absorbed in the presence of fat.
Consume with any kind of fat source. What is well-established, is that many people are deficient in magnesium, and that magnesium deficiency has adverse effects on exercise performance, energy levels, mood, and a multitude of metabolic processes. Magnesium deficiency has been a silent problem for many decades now, though most are unaware of it.
Additionally, there does seem to be an interplay between magnesium deficiency and suppressed testosterone levels. Your digestive track does more than just digest food. For gut health, aside from cleaning up your diet, probiotics can help. Eat fermented foods like yoghurt, or things like sauerkraut, pickles, and kimchi.
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Some people almost never eat fish. Supplementing with fish oil is a good way to increase the amount of omega-3 acids in your diet. Most often the effect noticed with fish oil is reduction in soreness. But fish oil also has cognitive and mood-boosting benefits. Bone broth contains saturated fat from bone marrow, and getting enough healthy saturated fat is critical for hormonal health.
You also get the benefits of the collagen in the bone marrow, which improves your joint health. Olive oil is excellent for cardiovascular health. Just make sure you get real olive oil, and not fake olive oil.
This can seem like a huge chore, but the evidence for plastics being an environmental xenoestrogen that damages everything from fish to polar bears is very powerful. In your daily life, you can avoid plastic by eating whole foods, storing foods in glass containers, and reducing the amount of processed food in your diet. Be reasonable about this—obviously it is not realistic to eliminate all the plastic in your life, unless you plan on living in the woods and carving and forging your own furniture and tools. I see no reason why any man should consume it.
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This is not to mention most foods that contain processed soy protein and soybean oil are highly unhealthy and awful for you on multiple levels cardiovascular, hormonal, digestive, cognitive. Cut the soy out your life, gentlemen. They contain monounsaturated fat, which is the exact kind of fat you want to be consuming for healthy testosterone levels. Cruciferous vegetables—e. They also improve digestive health and are a great source of fiber. Add them into your diet as much as possible. I mentioned eggs before in this list, and I will mention them again here. They contain healthy fat, protein, and practically every vitamin except vitamin C.
Natural ways to maintain testosterone
Vitamin B contributes to a multitude of metabolic processes. Deficiencies adversely affect energy, mood, strength, and concentration. Some research also suggests a deficiency can contribute to lower testosterone levels. I usually recommend Zinc in the form of ZMA which also contains magnesium. Turmeric is a very powerful antioxidant and anti-estrogen. Besides reducing estrogen levels, it also acts as an anti-inflammatory. This supports overall hormonal health and helps elevate testosterone levels. Recommended product. I recently discovered the virtues of ginger while exploring ways for a client to improve his cholesterol levels he was overweight at the time.
2. Eliminate all essential vitamin and mineral deficiencies
Ginger surprised with its many health benefits. That said, it is not a testosterone booster, but an overall improver of health as a whole. Excess stimulant consumption of caffeine and energy drinks increases cortisol. Which means it decreases T levels. Caffeinated drinks can mask excess cortisol, and they certainly mask sleep deficits and being under-recovered.
If you need coffee simply to feel semi-normal, and drink stimulant drinks throughout the day, you need to cut back. Try using non-caffeinated energy products like RED to increase your energy levels instead. It decreases the conversion of estrogen, and synergistically helps to increase testosterone production. If your natural T levels are truly low, combine it with Aggressive Strength mentioned in previous point.
Intermittent fasting is a very effective strategy for reducing body-fat levels and improving dietary behaviors. Moreover, it is fairly easy to implement due to the time-based nature of it.
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Being strong and muscular leads to increased testosterone levels. Conversely, increased testosterone levels facilitates greater strength and muscle gains. Lifting also leads to improved self-confidence, metabolic health, movement economy, and quality of life as a whole. Compound movement should comprise the majority of your training. These include squats, deadlifts, rows, presses, dips, chinups, pushups, lunges, and loaded carries. As I mentioned above, higher lean body mass correlates to higher testosterone levels. As a major benefit, you are also stronger, and harder to kill.
And more useful in general. This is not a complicated point.