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Testosterone is a hormone produced in the testes in males and in the ovaries in women. Over the years, low testosterone levels have been the underlying cause of excess body fat, restricted sleep, erectile dysfunction, and the inability to build and maintain muscle mass in men.
Low testosterone levels are becoming a major problem in men of all ages, not just those over 40. With my years of experience in maintaining my testosterone naturally, I would like to provide a guide that will help you boost testosterone levels naturally with diet and lifestyle changes.
You don’t have to be another statistic of low testosterone.
You don't have to be another statistic of low testosterone. Here's why. Click To TweetSave yourself some time and download a free copy of Masculine Awakening: A Simple Guide To Improving Testosterone. This guide will help you improve your testosterone levels and help you get back to the things that make you proud to be a man.
Statistics
Let’s look at some statistics of testosterone in men.
- Testosterone levels peak at about age 20 and then begin a slow decline with age.
- By the time men reach 50 years old, their testosterone levels will have dropped by nearly half (47%)!
- Mexican-Americans teens tend to have the highest testosterone levels over White and Black males.
- The rates of younger men experiencing testosterone deficiency is increasing.
- Diet and exercise play an important role in normal testosterone levels.
Now I know these statistics don’t look promising for all men, better yet, for those that are not Mexican American. But I want you to know that you have the power within you to do the things that will keep you from being another statistic of constant testosterone decreases and fluctuations.
We’ve all been taught that it’s normal for your testosterone to decrease as you age so much that we look at is a normal thing that we must deal with. Brace for the impact of the mood swings, impotence, and fatigue!
If we believe that as we age, the quality of life as a man will decrease, we are sadly mistaken, and we are already setting ourselves up for failure.
The least we could do is seek out some information to understand it better. We could as least look into what changes we can make to reverse or even slow down the progression of this thing that threatens to take away the things about us that make us proud to be men.
How Does Testosterone Impact Male Overall Health?
Before we move forward, I’d like to talk about how normal testosterone levels in men enhance their overall health.
Sexual function
The ability to get and maintain an erection has a lot to do with testosterone levels. Having a normal sperm count is also dependent on this as well.
Regular red blood cell levels
Red blood cells are responsible for carrying oxygen to all parts of the body. Healthy testosterone levels have been linked to a high red blood cell count, which means you are more likely to have improved energy levels.
Sharpened memory
Testosterone plays a role in your cognitive function as well. The normal age-related decline in testosterone is associated with the normal age-related loss of brain function. Higher testosterone levels equal higher cognitive function.
Stronger immunity
Balanced testosterone levels increase the quality and production of semen, which also keeps the male body strong and healthy.
Increased bone mineral density
Bone density naturally declines with age. As you may already know, bones are essential because they make up the entire skeletal system of your body. Balanced testosterone levels are directly linked to healthy bone function and structure.
Lowers levels of prostate cancer
Good testosterone levels lower a man’s chances of developing prostate cancer.
Decreased symptoms of depression
Those with good testosterone levels tend to have a more positive outlook on life and show fewer symptoms of depressive disorders, which can often lead to suicide.
High stamina, low fatigue
Endurance levels get higher when testosterone levels are normal, allowing men to push themselves harder for longer.
The ability to build and retain muscle mass
Higher testosterone levels can help with weight-loss goals because they increase your metabolic rate, which helps you burn more calories after exercise has been completed. This makes it easier to shed fat and build and retain muscle mass.
Healthy prostate
I know that we already mentioned that balanced testosterone levels decrease the chances of prostate cancer. Still, it also lowers the number of other prostate issues, such as an enlarged prostate and its related symptoms (trouble urinating, itchy and dry skin).
Levels out estrogen
Researchers have also found that healthy testosterone hormone levels can decrease abnormally high estrogen levels, promoting cardiovascular health.
Causes Of Low Testosterone In Men
Many factors contribute to low testosterone production in men, including stress, processed foods, lack of exercise, alcohol consumption, environmental toxins, excess caffeine, and obesity, to name a few.
The main cause of declining testosterone levels comes from the foods we eat. The little things we do daily can be working for us or against us. Let’s look at how each one contributes to low testosterone levels.
Stress
Stress is a normal part of daily life. I always tell my clients that fight or flight is a temporary response to certain stressors, like slamming on brakes to avoid hitting the car in front of you, for example.
The brain signals the adrenal glands to release cortisol, a hormone that gives you the adrenaline to make quick decisions by increasing your heart rate and blood pressure. It’s a great system to thank the Universe for.
The problem with this system is that cortisol is also responsible for suppressing the immune system, which means you are less likely to fight off infections or heal from injuries. See where I am headed with this?
When you live your life in fight or flight, you will create hormonal imbalances. A constant high cortisol level will let excess estrogen creep through the cracks and lower your testosterone levels.
Fight or Flight is a great temporary response system to thank the Universe for. Living in Fight or Flight is what creates hormonal imbalances. Click To TweetExcess caffeine
Caffeine releases stress hormones (cortisol) which contribute to low testosterone levels. If you have a high cortisol response to caffeine, the excess estrogen it causes can also cause low testosterone problems.
Alcohol consumption
Excessive alcohol consumption can lower your body’s production of healthy testosterone as well as increase estrogen levels. It’s beginning to sound repetitive, isn’t it? I know, but now you know that cortisol is not the enemy. Constant high levels of cortisol are the enemy.
Processed foods
Processed foods, like hot dogs and chips, can lower healthy testosterone levels.
I’m sure you’re seeing a theme here: cortisol versus estrogen. Processed food create inflammation in the body and steal power away from the immune system to fight off threats.
They create hormonal imbalances between………cortisol and estrogen!
Dairy and soy are two of those major endocrine disruptors.
Let me get something straight. I am not here to tell you what you can’t eat. Most people probably have some dairy and soy every now and then, whether they mean to or not.
Dairy and soy digest into estrogen. It’s not even good for women to overeat it as it causes hormonal imbalances with them as well.
The thing to remember here is that high levels of soy and dairy negatively affect testosterone production because they turn into estrogen when your body digests them.
Lack of exercise
Researchers have found that physically active men have higher levels of testosterone than those who do not exercise.
This relationship seems to be more important in older men and is likely due to the fact that exercise protects muscle mass and reduces sex hormone-binding globulin (SHBG). SHBG binds up hormones like testosterone and takes them out of play.
Environmental toxins
There are a lot of environmental toxins that we don’t even know about. The second we get up and go outside, our body is working to protect us. The air we breathe has toxins that can affect our hormone levels.
The body is incredibly resilient, and I am not trying to scare you here. These are all reasons for us to take care of ourselves better! By taking care of yourself, you naturally increase your testosterone levels because the environment inside the body is so much stronger that it can even reverse some of that free radical damage.
Obesity
Obesity is a big subject when talking about the overall health of men and the body’s hormone system. If your goal is to feel better about yourself and increase your testosterone levels, an excellent place to start is with a balanced diet!
Obesity is a risk factor in almost all other chronic diseases. It increases the risk of heart disease, diabetes, high blood pressure, and many other illnesses. Obesity also brings down testosterone levels in men because it affects estrogen production.
Do you see? It’s all about balance!
Unhealthy lifestyles do shorten your life expectancy to an extent, but it’s really about how you feel when you are alive. Do you feel like you could walk a mile or run if you need to? Are you breathing hard when getting up to go to the bathroom? If your answer is yes, it’s time for a change.
Don’t beat yourself up if you don’t know where to start. I can help you get started. Just contact me, and I can help you set up a diet and workout regimen to help you lose weight and maintain healthy levels of testosterone and estrogen.
Ways To Boost Testosterone Levels
One thing I want to point out is that testosterone levels decline daily. They are at their highest in the morning and decrease throughout the day.
However, that doesn’t mean that the decline results from aging or some other natural part of life. It could be because of a bad habit or something minor like not getting enough quality sleep.
Here are some health tips on how to increase testosterone naturally.
Healthy Diet
A healthy diet is the best start to increase testosterone levels naturally. If you eat the right foods, your body will do what it’s supposed to, which is produce testosterone. This is how you will maintain healthy testosterone levels as well.
Most male testosterone problems occur because of the environment that they put their body in. Make sure you lower your alcohol and caffeine intake. Also, start eating more healthy foods like fruits, vegetables, whole grains, nuts, legumes, and lean meats.
Let’s talk about the best foods to boost testosterone levels.
Foods That Increase Testosterone Levels
To increase your testosterone production, you should incorporate many of these hormone-boosting foods into your daily diet routine:
Seafood
Fish is one of nature’s best sources of zinc, which plays a vital role in testicular function and sperm production. It’s also a lean protein which means you can eat more and not worry about messing up your progress. Oysters are very high in zinc, with only six pieces containing nearly 100% of the daily recommended amount!
Lean Beef
Studies show that lean beef increases free testosterone levels due to its high protein content. Lean beef also has the high zinc levels needed for testosterone production.
Eggs
Eggs are rich in protein but contain higher amounts of cholesterol, which may increase testosterone levels. This response causes an increase in the steroidogenic acute regulatory protein enzyme.
Nuts
Nuts contain plant sterols that positively impact hormones in the body and inhibit enzymes involved in converting testosterone to estrogen.
Raw Cacao/Cocoa Flour
Raw Cacao contains the mineral magnesium essential for overall good health and boosts your muscle strength with exercise!
Avocado
Cheaper than most fruits, avocado has many healthy fats with a high-quality source of mono-saturated fatty acids.
Spinach
This leafy green veggie contains magnesium, folic acid, and vitamin B, which can all help increase testosterone levels.
Legumes
Legumes are high in fiber and an excellent source of protein. They can also help lower estrogen levels by lowering phytoestrogen intake. Beans such as navy and black beans are especially good choices.
High-Intensity Interval Training (HIIT)
One of the most effective ways to increase testosterone levels naturally is HIIT training. This type of exercise forces your body to burn more fat and build muscle mass. Doing HIIT workouts twice a week will help you tone muscles and shed excess pounds by increasing testosterone levels.
High-intensity interval training workouts release more catecholamines into the bloodstream, causing an increase in your body’s ability to burn fat.
Strength Training
Strength training exercises are crucial to building muscle mass which boosts testosterone levels. It also helps reduce elevated cortisol levels, which can damage your testosterone production.
Quality Sleep
I can’t talk about sleep enough when it comes down to getting and maintaining circulating testosterone levels.
Sleep impacts testosterone in a number of ways, but the mechanism is still largely unknown.
One theory is that sleep deprivation increases cortisol which can impact test levels. Still, studies show a significant rise in testosterone when subjects were allowed to sleep 10 hours compared to just 4. So it looks like the sweet spot is somewhere between 7 and 9 hours of sleep, which is what most of us should be shooting for every night.
Maintaining A Good Testosterone Level With Weight Gain
Weight gain, for example, may cause you to have a high level of fat on your body which may lower your testosterone level as well. Losing weight or, in this case, burning body fat can play a significant role in achieving optimal levels of testosterone.
Testosterone Supplements
There are a lot of supplements that raise testosterone levels naturally.
Saw palmetto and selenium block the conversion of testosterone to DHT and estrogen.
Resveratrol
Resveratrol is a natural testosterone booster because it stimulates testosterone production in the brain
Zinc and Magnesium
Zinc and magnesium decrease SHBG.
Creatine
Creatine enhances dopamine which is needed for libido, and increases the amount of free testosterone. No wonder they call it “nature’s steroid.”
D-Aspartic Acid aka DAA
DAA has been shown to boost test levels by 42% after just 12 days, or even more if taken over a more extended period of time.
Vitamin D supplementation
Regular Vitamin D has been shown to increase testosterone in men with low levels. Vitamin D is an essential nutrient that everyone needs, especially during the winter when the sun isn’t out as much.
Androstenedione aka Andro
Androstenedione, or “andro,” is a steroid produced by the adrenal glands and converted into either DHEA or testosterone, depending on the situation. There have been studies that show a 400% rise in tests after just 12 days!
Vitamin B supplementation
Vitamin B is very important in the production of testosterone. When bodybuilders were given a supplement containing all the B vitamins over 12-weeks, their T levels increased by an average of 26%!
B6 specifically has been shown to have a direct impact on test levels.
Testosterone Therapy
Eating healthy and working out will give you great health benefits. It will boost testosterone naturally, but it won’t be an overnight thing. That is why I want to mention testosterone therapy.
Testosterone replacement therapy is something that will require professional medical advice. If this is something you are considering, my advice is to talk to your primary care physician or even a doctor in the clinical endocrinology department.
Testosterone Related Terms All Men Should Know
Testosterone
Male sex hormone responsible for male responsible for healthy male development and wellbeing.
T-Cell
T-cells are a type of white blood cell that identify and attack worn-out or cancerous cells.
T-levels
T levels or Testosterone levels – both Free and Bound – should be checked regularly, especially as we get older.
Free Testosterone
The active form of testosterone is how your body builds muscle and burns fat.
Body Composition
Body composition is a term that refers to the amount of fat and muscle mass in your body as a percentage.
Body Fat Percentage
Men who are physically active and exercise regularly will maintain around 12-18% body fat. Those who don’t exercise will end up with about 24-25%.
Stress Hormone
A stress hormone is a chemical released by the body during times of stress.
Catecholamines
Better known as epinephrine (adrenaline), dopamine, and norepinephrine work together to prepare the body for a fight or flight response.
Steroidogenic Acute Regulatory Protein
Know as STARD1 is a protein that regulates cholesterol which helps in the production of steroid hormones.
Cortisol
The most common stress hormone is cortisol which increases blood sugar levels, suppresses the immune system, and increases fat storage.
Overall Goal…..Healthy Lifestyle
The overall goal is to make healthy lifestyle changes that will boost your testosterone. I know this is a lot of information to take in but as I’ve said before, start with one thing.
For example, if you choose to start with diet instead of supplements, decide to eat more of a food that helps you naturally produce testosterone. Don’t overwhelm yourself with trying to do everything at once. You didn’t get low testosterone levels overnight, and you probably won’t overcome them in one night either. But you will notice that you are starting to feel better, perhaps within a week of making a change.
Testosterone Boosters To Focus On
This article contains a lot of information to help you overcome low testosterone levels. But if you are picking one thing to do to increase testosterone naturally, my recommendation is to start with saw palmetto and selenium.
Saw palmetto or selenium is a great combination that will boost testosterone, stamina, and sexual function.
Wrapping Up
This article has a lot of information, but it is essential. As I said before, don’t try to do everything at once.
Start with saw palmetto and selenium, and you’ll see quick results that will boost your testosterone naturally. But don’t depend on that alone. It will likely take a combination of changes to help you overcome this. If any information from this article helped you balance your testosterone hormone levels, please let me know. If you need help, contact me here, and I will get back to you asap.