Easy Ways To Raise Testosterone

Lets look at what low Testosterone (T) can do to a Male’s health and then lets see what easy steps you can take to make sure you are creating an optimal environment for natural Testosterone production.

Studies show that men with low testosterone are at greater risk of the following health problems:

  • Type 2 diabetes
  • Infertility & poor reproductive health
  • More belly fat & a generally higher level of body fat to lean muscle mass
  • Less muscle growth from strength training
  • Poor athletic performance
  • Slower recovery from intense training
  • Prostate Cancer

Low testosterone is a much bigger problem than most people realise!

It isn’t as easy as just taking ANY so-called Testosterone Booster. You need to look at what you need to boost Testosterone levels first. Afterall, what is the point in providing the stimulus (if the product is any good) if you haven’t already got the raw materials to create Testosterone with?

So, here are some easy ways to naturally boost Testosterone:

1)    Make sure you get enough Vitamin D – Vitamin D supports T production because there are vitamin D receptors on the cells in the glands that release T. In addition, vitamin D is thought to inhibit a process called aromatization in which T is changed into estrogen in men.

2)    Get enough Zinc in your diet. Over 90% of you don’t! – Research shows that having adequate zinc available in the body allows for a more robust release of T, and the related anabolic hormones, growth hormone and insulin-like growth factor-1 (IGF-1). For example, a 4-week study that gave athletes a zinc supplement resulted in a significant increase in T after an exhaustive exercise test. Although, not tested in this study, adequate zinc has also been found to improve release of IGF-1, and together T and IGF-1 are principal hormones in ensuring recovery and optimal muscle growth from exercise.

3)    Get enough Magnesium - Getting enough magnesium will help you raise T and build muscle because magnesium improves the body’s antioxidant capacity, decreasing inflammation, which allows for a robust release of T and IGF-1. Maintaining adequate magnesium is necessary to avoid throwing off hormone balance and for keeping you lean. For instance, a 2011 Italian study was one of the first to show that older men with low magnesium had lower free and total T than those with the highest magnesium levels. Magnesium was independently associated with IGF-1 and T in these men after adjusting for complicating factors such as body fat and disease.

4)    Get enough sleep –  As early as 1975, scientists found that total T increases over night and it is released episodically. More recently, a series of studies have shown that just one night of short sleep will alter T release, leading to lower T in the morning. For example, both total sleep deprivation, or getting only 4.5 hours of sleep were found to alter the pituitary-gonadal axis and result in a marked decrease in T.

5)    Do NOT restrict fat intake but reduce sugar consumption - Be aware that testosterone is produced in the body out of cholesterol, which is, of course, gotten from fat. Studies show that men with higher fat intake have significantly higher T than those who restrict fat, and there’s evidence that diets higher in meat will lead to higher T than those that restrict or eliminate meat. In fact, research suggest that the high-quality amino acid concentration in meat improves T production—evidence comparing the effect of vegetarian and omnivorous diets that are matched for macronutrient content have shown greater muscle and strength gains from a meat-eating diet. Choose “smart fats” (from fish, grass-fed meats, avocados, nuts, coconuts, organic dairy, for example) and don’t be afraid of cholesterol as long as you are minimizing carbohydrate intake and managing your glycemic index.

Follow these 5 steps and you have the basics for improving your body’s natural production of Testosterone.

Yes there are products that can help you stimulate Testosterone production but it cannot be made out of thin-air. You need to provide the raw materials too. So try to look for products that include some if not all of the above. Or just take steps to increase your natural intake.

If you want one product that has it all and then some, then we would recommend our Applied Nutrition AlphaGenesis. No proprietary blends, no BS. Don’t just take our word for it, take a look…

References:

Pilz, S., Frisch, S., et al. Effect of Vitamin D Supplementation on Testosterone Levels in Men. Hormone and Metabolic Research. 2011. 43, 223-225.

Caronia, L., Dwyer, A., et al. Abrupt Decrease in Serum Testosterone After an Oral Glucose Load in Men. Clinical Endocrinology. July 2012. Published Ahead of Print.

Caronia, L., Dwyer, A., et al. Abrupt Decrease in Serum Testosterone After an Oral Glucose Load in Men. Clinical Endocrinology. July 2012. Published Ahead of Print.

Maggio, M., Ceda, G., Lauretani, F., Cattabiani, C., Avantaggiato, E., Morganti, S., et al. Magnesium and Anabolic Hormones in Older Men. International Journal of Andrology. 15 June 2011. Published Ahead of Print.

Prasad, A., Mantzoros, C., et al. Zinc Status and Serum Testosterone Levels of Healthy Adults. Nutrition. 1996. 12(5), 344-348.

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