15 Ideas About How to Increase Testosterone Naturally
If you think you have low testosterone levels or your doctors has advised you to discover how to increase testosterone. This comprehensive article explores 15 ways you can increase testosterone levels naturally.
This is a problem to men’s health, yet the antidote to low testosterone doesn’t have to be hormone replacement therapy. In fact I’d suggest you keep well away from quick fix, unnatural remedies.
How to Increase Testosterone Naturally
Science explains there are three major factors which have the biggest impact on a men’s testosterone levels. These are –
The amount of sleep you get
The quality of your diet
The amount and kind of exercise you do
So it’s likely you’re already doing some of the important things needed to keep testosterone levels high. This article will help you sense check this and see what lifestyle changes could be made to increase or maintain your testosterone levels naturally.
15 Ways to Increase Testosterone Levels Naturally
Increase Your Cholesterol Intake by Cutting Out Simple Carbohydrates
We’ve been led to believe that lower cholesterol is best, but that’s not necessarily true because low cholesterol in men means, you’ll inadvertently have low levels of testosterone. Why? Because cholesterol is essential for kick starting and synthesising testosterone production.
Cholesterol’s got a bad name because it’s been linked to cardiovascular disease, but the truth is it’s an essential for life. It has many important jobs like insulating neurons, building and maintaining cellular membranes, metabolizing fat soluble vitamins, producing bile.
There are two parts to cholesterol HDL (high density lipoprotein) LDL (low density lipoprotein) both necessary for maintaining the natural functioning of the body.
They are not the enemy. The enemy it turns out isn’t cholesterol – it is a diet high in simple carbohydrates.
Mark Sisson’s explains
“Research into LDL shows that there are actually sub-categories of this cholesterol transporter and that some are more dangerous than others. The larger, more billowy LDL particles are now thought to have little or no significant role in heart disease. On the other hand, the smaller, dense LDL particles are the ones believed to be most involved in the process of inflammation that begins the atherosclerosis cascade caused in the main by a diet high in simple carbs that promotes the formation of these small LDL particles.”
A diet high in simple carbs (sugary foods and drinks, fruit juices, junk food and white processed breads and pastas) increases the level of triglycerides in your blood.
Triglycerides are the main form of fat in the body, stored in your hips or belly. Like everything in your body triglycerides serve a purpose. Triglycerides are taken up by adipose (fat) cells, to be used for energy if food isn’t available. So before food was so easily attainable, triglycerides helped our ancestors survive when calories were scarce.
However excess triglycerides are stored as fat. This is what you need to be concerned about, because high triglycerides are a big warning sign for potential cardiovascular problems and disease.
Eat A Plant Based Diet
Perhaps the biggest thing you can do to reduce triglycerides and increase cholesterol, is eat a whole food, plant based diet. If you’re exercising, drinking moderate amounts of alcohol, eating lots of vegetables and limiting your carb intake.
It’s impossible to have high levels of triglycerides in your blood unless you have a thyroid issue.
If done correctly, you’ll get all the essential vitamins, minerals and fatty acids your body needs. Fruit and vegetables are low in calories, saturated, unsaturated and trans fats, so it will help you achieve your weight loss/maintenance goals too.
Increase Your Intake of Omega 3
Omega-3 fat is a healthy essential fatty acid the body can’t make. It is especially effective at lowering triglyceride levels and found in foods such salmon and beef.
However omega 3 is only present in animal flesh, because the plants or algae they consume, contains it. Plus you may also want to consider the sustainability and inefficiency issues of meat production. To me personally, it makes more sense to cut out the middle man a go straight to source.
Even better is omega 3 sourced from algae. You can buy it in supplement form, this is the one I use DEVA Vegan Vitamins Vegan DHA (Algae). It is a sustainable source of DHA with all the health benefits of omega 3’s from animal products.
Eat Brazil Nuts
Ali Kuoppala at Anabolic Men writes a great post on why brazil nuts help increase testosterone. He explains
“brazil nuts are the richest known source for bio-active selenium in the whole planet, and selenium has been linked to elevated testosterone levels. Brazil nuts are actually so rich in selenium, that even as little as 1-2 Brazil nuts can easily fill the daily requirements of selenium.”
Brazil nuts are high in natural cholesterol which gets converted into testosterone inside the leydig cells of testes, so they should be a staple in every high testosterone diet.
They also contain strong antioxidants known for protecting your sensitive testosterone molecules from oxidization and they improve sperm quality which is linked to testosterone levels.
Eat High Anti Oxidant Foods
One of the many benefits of eating a plant based whole food diet is that it’s going to be high in antioxidants which prevent free radical damage and cell oxidization. In some cases antioxidants can also repair the damage that has already taken place.
The oxidization process produces compounds called “free radicals”, which causes more oxidization starting a chain reaction of cell oxidization. This causes internal inflammation, which is linked to many diseases including cardiovascular disease, cancer, infertility and of course low testosterone.
The reason why antioxidants are such a powerful aid to boosting testosterone is because low testosterone is often caused by oxidative stress inside the cells involved with the creation of the sex hormones. Antioxidants help alleviate the oxidative stress and reverse the condition.
This diagram explains how antioxidants work :
Where do you get antioxidants? Just about everything that’s natural contains some form of antioxidant. The greater variety you have the better. The more natural your diet, the less you’ll have to think about whether you’re getting enough antioxidants.
Increase Testosterone By Stacking Your Diet with Estrogen Reducing Foods
Too much estrogen is bad news for men. Modern lifestyles, drinking tap water and certain foods, especially mass produced meat and dairy lead to an excess in our body which depletes testosterone.
However there are anti-estrogenic foods, which are mainly plant based such as citrus fruits, cruciferous vegetables like broccoli, brussel sprouts, cabbage, cauliflower and avocado which promote the production of testosterone.
Look to include these in your diet as often as you can to help balance out the estrogen you’ll inevitably pick up during daily life.
Increase Testosterone by Losing Weight
Being overweight decreases your body’s ability to create testosterone. It is is perhaps the greatest hindrance to maintaining a healthy hormone balance.
Extra fat cells increase levels of estrogen, so by getting trim and building muscle through exercise, you’ll get extra insurance against chronic disease through better hormone balance.
In a recent study, testosterone concentrations of young obese males was 40–50% lower than those with normal BMI. Eating a plant based, whole food diet will help you get all the nutrients you need, with less calories.
Increase Testosterone by Drinking Filtered Water
When it comes to drinking water, you’ve probably never considered that estrogen was there to begin with. But the presence of estrogen and estrogen related compounds in your drinking water is more than likely.
What’s more disturbing, this research explains
the effects these estrogens are now having on wildlife. Fish, in the waters we’re drinking, are changing sex due to exposure to excess estrogen.
So what’s the answer?
Personally I drink sparkling, bottled filtered spring water at least for now, but with bottled water comes the risk of contamination from plastic, plus there’s the question around how effective is the filtration process.
So I am looking at other options. I may switch back to using a filter such as Brita, which I used for many years but found to be less convenient.
Or I’ll go a step further and invest in an osmosis filtration unit like this one, which has 5 star reviews on Amazon. It claims to remove 99% of all contaminants. This is probably the best way to ensure you’re getting the cleanest water possible.
Increase Testosterone by Cutting Down on The Booze
This study explains how increased use of alcohol can increase production of estrogen in men. Binge drinking and regular alcohol consumption suppresses testosterone levels.
So the advice is to stick to 1-2 drinks a few times a week, but if you want the best effects, drink none. But that’s a personal choice, I still enjoy a beer or two!
Phthalates and paragons – found in personal care products like shampoos
BPA – found in plastic bottles and plastic food packaging
Pesticides – Found on common fruits and vegetables
What to do
Don’t microwave food in plastic or let plastic water bottles get too warm in the sun as the chemicals may leach into the water.
Avoid processed foods and eat organically as much as possible. Buy natural deodorant, tooth paste, soaps, shampoo’s and body wash that are Phthalates and paragons free.
Increase Testosterone By Building Muscle
Studies show that an extra 30 lb’s of muscle on a 5’10” man can slow your testosterone decline by 10 years and lifting weights is proven to give you a 40% boost in free testosterone levels.
Even better to reap benefits, you only have to hit the iron twice a week but obviously more is OK! The advice is to do less reps with heavier weights, ensuring you do the main compound lifts frequently – squats, deadlifts, rows, bench presses, chin ups, shoulder presses and lunges.
This is because exercises that are associated with larger muscle groups have been shown to result in increases in testosterone.
As a side note, even though exercise will increase your testosterone, over-training will decrease it. A study by the University of Melbourne in Australia, published in the September 1996 issue of the “British Journal of Sports Medicine,” found that running at short durations of less than two hours increased testosterone levels.
However after two hours, circulation of testosterone was suppressed.
A 2000 study by the University of British Columbia, published in the August 2000 issue of the British Journal of Sports Medicine, supports these findings, noting a decrease when mileage exceeds 40 miles a week.
So if you’re training for marathons and other endurance sports like I am, we need to be extra vigilant with the other points mentioned here, ensuring strength and conditioning are integral to your training plan.
Another study of older men found that those with higher levels of sexual activity (for age) had significantly greater levels of serum testosterone.
This study shows how testosterone increased after an evening of intercourse, but actually decreased after an evening of no intercourse, suggesting that sexual activity affects testosterone more than initial testosterone affects sexual activity.
So it seems increasing the frequency of sexual activity increases testosterone levels, which in turn increase your desire for sex which hopefully your partner will help you out with!
Increase Testosterone By Sleeping More
As mentioned three major things lay the foundation for high testosterone levels – sleep, diet, and exercise. Sleep is one of the most important of them all.
It’s nature’s panacea, more powerful than any drug in its ability to restore and rejuvenate the human brain and body. It is critical for your wellbeing, because during the night your brain runs checks on itself to ensure that the exquisite balance of hormones, enzymes and proteins isn’t too far off-kilter.
This is probably the reason why in studies its shown that one extra hour of sleep equals 15% more testosterone!
Plus when you’re well rested you recover from exercise quicker, have more energy, have better concentration, your immune system functions more efficiently etc etc.
Sleep is natures way of helping you rebalance and refresh your body and mind each and everyday – aim for at least 8 hours.
Increase Testosterone By Learning the Truth About Stress
Stress is the antithesis of testosterone. The more stressed you are the lower your testosterone levels will be. Stress produces cortisol which inhibits testosterone production.
It causes a whole host of stuff you don’t want from from early aging to heart problems. Excessive levels of cortisol produce insulin resistance, fat gain, and muscle wasting, while testosterone promotes muscular hypertrophy and lean mass gains. Cortisol contributes to metabolic syndrome, while testosterone helps alleviate it.
Stress is really bad news for your body.
Learning how to deal with stress is an imperative for living your life well. The misconception in society is that stress is the result of external circumstances, but that’s not true. Stress is always the result of stressful thinking. Not your circumstances, other people, excessive work etc etc Here’s are some more articles to help you understand the truth about stress:
There are lots of documented reasons to take a cold shower. I was introduced to these about 10 years ago by one of my favourite teachers Mike Robinson.
He talked about cold showers being essential to help you clean negative energy picked up throughout the day. Cold water’s magnetic so it draws positively charged and rejects negatively charged particles, but that’s for another time.
The testicles are located outside the body for a reason – it’s because the testes work best at temperatures slightly less than core body temperature. So cold is good for testosterone production whereas heat has the opposite effect.
This study from University of California at San Francisco exposed men to 30 minutes of “wet heat” (hot baths) a week. When the men cut this exposure out, their sperm count went up by 491%, and their sperm’s motility improved as well.
On top of this, according to a study done in 1993 by the Thrombosis Research Institute in England, cold water showers actually increase testosterone production in men.
Start with 10 seconds per day or whatever you can muster and work your way up. Do this first before you turn on the hot water tap.
In my opinion there’s no need to use replacement therapies, they’re a quick fix, which don’t address the underlying reason your testosterone levels are low in the first place.
By eating more plants, get more sleep and exercise more will get your body producing the testosterone you need, but whilst it’s not rocket science, it may require you making some major changes to your lifestyle.
Personally trying to do everything at once is likely to lead to failure, so I’d advise starting with the change that feels most appropriate and take if from there.
The conscious effort will be worth it because these changes go far beyond testosterone, they will compound your health and wellbeing in all areas of your life.
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Disclaimer: I am not a medical doctor. All views expressed in this article are simply my opinions. Consult with your medical doctor before starting new exercise routines or making dietary changes. If you have questions about the information here discuss it with your doctor.
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