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8 Proven Ways to Boost Testosterone Naturally

August 1, 2019 by Admin Leave a Comment

8 Proven Ways to Boost Testosterone Naturally

Testosterone is a hormone that occurs naturally in both men and women, although it’s created in much higher amounts in males. As it’s a sex hormone, it’s produced in both ovaries and testicles in varying quantities and typically begins production during puberty.

This is also the primary driver of physical change in boys as they enter puberty, and is what causes a deeper voice, increased musculature, and hair growth. While the pubescent years tend to have the highest amounts of testosterone produced regularly, it is produced in varying amounts over a person’s life.

Developing Testosterone on Our Own

testosterone development

In different stages of life, there are optimal levels that a man should have, although this isn’t always the case. There can be a variety of health implications involved with having lower, or even higher, amounts than regularly.

In adults, for example, a low level of testosterone can affect sexual health, the risk of certain diseases, general health, and a variety of other implications. Alongside this, there can be several other benefits to having a high testosterone level.

These include increased muscle mass and vitality, among others. The majority of these benefits can also be seen in women, as a certain amount of the hormone can have large implications on sexual health and overall well-being.

There have been a variety of studies done on the topic, which have provided a variety of conclusive results. The most notable of these is that both genders should have a natural level of testosterone in their bodies, although this isn’t always the case.

Much of this has led to people looking for ways to produce more testosterone. There are a variety of ways that this can be done, although many of these may have harmful effects on the human body, especially when done consistently.

This has led many men and women to wonder how to boost testosterone levels naturally. There are a considerable number of ways that reportedly do so. However, the majority of us will look for ways that have proven to be effective.

There are a few in particular that studies have shown can work for the majority of us and provide minimal, if any, side effects.

Exercise & Lift Weights

lift weights

Exercise is an activity that’s recommended for a variety of things, as it can have several positive health implications. Some of the more common of these include preventing lifestyle-related diseases.

According to recent studies, it’s also been shown to have an impact on testosterone. In peer-reviewed research, it was highlighted that people who exercise regularly have higher levels of the hormone, which also corresponded with the reduction of certain diseases.

While the two may not have been directly linked in certain circumstances, there were a variety of benefits that were highlighted. Much of this was seen in the elderly who, alongside increased testosterone levels, saw better reaction times and fitness levels.

These benefits were enhanced in obese men. The study also showed that exercise could be more beneficial in these circumstances than a healthy diet.

There were a variety of exercise routines that the study highlighted that may be more effective than others in boosting testosterone levels than others. One of the more notable of these is resistance training, such as weight lifting, with the benefits being seen in both the short and long-term.

High-intensity interval training (HIIT) was also shown to have a large impact on this. It was also noted that the majority of training routines have been effective for this, although these were to varying degrees. For the most significant role on testosterone levels, the studies suggested both HIIT and weight lifting.

Research has also highlighted that the use of creatine monohydrate and caffeine in conjunction with the above can help improve these benefits.

Eat Protein, Fat & Carbs

Lean Protein

Diet can have a much more significant role in testosterone levels than you might believe, which is also seen with the majority of other hormones. However, many of us may not know which foods or ingredients to avoid.

Research has suggested that regular dieting while having a certain impact on weight, it may have a negative effect on testosterone levels in the short-term. This is also true with overeating, which can increase estrogen production while reducing the development of testosterone.

There are a variety of foods that can have a positive impact, however, with the most notable being protein. This will have a variety of positive effects on your body, such as muscle mass and acting as an aid for fat reduction. A boost in testosterone will be seen alongside this.

Carb intake will also have an impact on this for several reasons. The most beneficial of these is helping to optimize testosterone levels during resistance training, which will help increase the advantages of exercise.

Despite popular opinion, high-fat foods can also help in this regard, although this will primarily be seen with healthy fats.

This means that a diet consisting of protein, fat, and carbs is highly recommended for increasing testosterone levels. Alongside this, you should also see a variety of other health-related benefits, such as better heart health and much more.

It should be recommended that these are best seen when you eat a balanced and healthy diet. As a result, you should ensure that you avoid over- or under-eating and avoid dieting regularly.

Minimize Stress & Cortisol Levels​

Long-term stress can have a variety of health implications, although recent research has begun highlighting the effects that it can have on testosterone levels. Much of this is seen as a result of cortisol levels, which are heightened during periods of stress.

While cortisol is a natural hormone, too much will have a negative effect elsewhere. Studies have shown that the hormone and testosterone can have a relationship similar to a see-saw; when one increases, the other decreases.

There can be a variety of other ways that the stress hormone can affect your testosterone levels. This is because it can increase your food intake, which has a domino effect on other areas.

Much of this is seen through the storage of fat cells around your organs, which can provide a variety of harmful effects around your body. Reduced testosterone levels can be just one of these. Weight gain will also play a role in this.

This means that you’ll need to avoid stressful situations as much as possible. Alongside this, it’s recommended that you practice stress-relieving practices often. This can include yoga, jogging, and a variety of others.

Aside from testosterone, you should see health benefits in a few other areas, such as better heart health, among others. This could mean that you’ll need to make several lifestyle changes, which is something that many of us will need to focus on when increasing our testosterone levels and improving our overall health.

Get Some Sun

Over the past few years, Vitamin D has become one of the more popular vitamins. This is because it can provide a variety of health benefits, although taking the supplement doesn’t have to be mandatory.

Much of this is driven by the fact that the sun is an excellent source of it, as it helps to boost your body’s natural production of the chemical. This means that it’s recommended you get as much sun as possible during the day, if possible.

Should this be something that isn’t possible, then you could take a variety of Vitamin D supplements. Recent research has shown that taking 3,000 IU of Vitamin D3 daily can boost testosterone levels significantly; some studies have shown that this could be as much as 25%.

Increased levels of the supplement can provide a variety of other health benefits, especially in the elderly. Coupled with calcium, for example, you should see a reduced risk of falling, among stronger bones and more.

Despite the importance of Vitamin D, nearly half of the population has a deficiency, which means that many of us may suffer from lower testosterone as a result. This means that taking the supplement regularly can be highly recommended.

There are a variety of Vitamin D supplements that you can take, although there can be several side effects of them if you take too much. This means that you should ensure that you’re only taking as much as you’ll need.

As we mentioned above, 3,000 IU should be enough to increase your testosterone levels significantly, although this can be dependent on your age, weight, and much more. You should stick to the recommended dosage, with much of this being highlighted on the product’s packaging.

Vitamin & Mineral Supplements

vitamins

Vitamin D isn’t the only supplement that can have an impact on your testosterone levels; in contrast, there have been several that have been proven to increase your hormone levels. While multivitamins are hotly contested in some circles, there are a few supplements that many can agree on.

Some of the most notable of these include Vitamin B and zinc, both of which can affect various parts of your body. These have been proven to improve sperm quality by as much as 74% while also increasing the production of testosterone. This has been especially true in those of us who may be naturally deficient in zinc.

While further research is still needed, vitamins A, C, and E have been somewhat effective in boosting testosterone levels. However, studies haven’t yet been conclusive about the effects of these supplements, which means that it’s recommended that you stick with the ones that have been studied more.

Out of all the potential vitamins and supplements that are available, vitamin D and zinc have been studied the most and have shown the best results. Further studies are still ongoing, which means that more may soon be added to the list.

These can provide a variety of other health benefits, although these have only been seen in certain doses. As a result, it’s recommended that you follow the guidelines outlined by the manufacturer or a medical professional.

These supplements may also be seen in certain foods, so you may be able to achieve the required levels through a strict diet. Should this be the case, then you may only need a small amount of the supplements, depending on what you eat.

Get Plenty Of Sleep

man asleep

Sleep can have a variety of health implications, either positive or negative, depending on how much of it you’re getting. However, many of us may be surprised by the fact that it can have a significant effect on testosterone levels.

According to some studies, getting five hours of sleep per night can result in a 15% drop in testosterone levels. One large study has suggested that people who regularly sleep four hours or less every night can be testosterone deficient, which is something that has been backed up by a variety of smaller studies.

While the amount of sleep someone needs can vary from person to person, it’s recommended that you get as much as possible. It’s been suggested that you get between seven and ten hours of sleep per night.

Several studies have suggested that every additional hour of sleep you get could result in an increase of testosterone levels by as much as 15%.

It’s also been noted that this should be as restful as possible, as constantly waking could have adverse effects. There can be a variety of other health benefits associated with having a good night’s sleep.

Not having a good sleep can, for example, increase your appetite and your stress levels. These not only have a negative effect on your testosterone but a variety of other factors. This makes it vital for maintaining your health long-term.

Natural Testosterone Boosters

There are a variety of testosterone boosters on the market, although there are few that are considered natural and even fewer that have been backed up by scientific studies. There are several that can have quite a significant impact on your testosterone, however.

  • View our Updated Supplement Recommendations here.

One of the more prominent of these has been a herb called ashwagandha, which has a significant amount of research behind it. A study conducted on seemingly infertile men showed an increase in testosterone levels by as much as 17%, as well as a 167% increase in sperm count.

In healthy men, however, results have been somewhat lower though they have still been notable; some studies have highlighted that it can increase testosterone levels by 15%. It’s also proven to reduce cortisol levels by as much as a quarter, which can have a further impact on your testosterone.

Ginger extract may also prove to be beneficial, although the majority of studies conducted in this area have been done on animals. This means that, while it may be helpful, the results have yet to be proven to be 100% reliable on humans.

In the research that has been done on people, a 17% boost in testosterone has been seen. Alongside this has been an increase in a variety of other sex hormones. Further studies will be needed to ensure that this is accurate, however.

There have been several other that have been popular and have shown some promise with increasing testosterone levels. Some of the more prominent of these include shilajit, Tongkat Ali, horny goat weed, and Mucuna pruriens.

  • View our #1 Pick for Testosterone Production.

It should be noted, however, that the majority of results have been seen in mice and infertile men, which means that they may not be as effective in healthy men. This means that you may not see as high an increase in your testosterone as results may have suggested.

Avoid Estrogen-Like Compounds & Have A Healthy Lifestyle

There can be quite a significant number of things that will have an impact on your testosterone levels, with many of these being affected by your lifestyle. A healthy sex life, for example, will play a large role in this, as well as the regulation of many of your other sex hormones.

There are a variety of chemicals that can act similar to estrogen, which will have an adverse effect on testosterone production. This is because estrogen is a female hormone and, while it occurs naturally in men, this is only to a small degree.

There are several foods and chemicals that have these estrogen-like properties, which means that exposure to them should be avoided or minimized. This includes the likes of parabens, BPA, and several others.

Much of this can be found in alcohol, as well as drugs, whether used in a recreational or medical capacity. As a result, you should minimize the use of either on a weekly or monthly basis.

Many of these chemicals can also affect several other areas of your health, such as your kidneys, among others. Many have also shown to lead to an increase in fact cells around some organs, which also has a harmful effect on testosterone.

In contrast to this, there are a variety of things that you can do that can minimize these effects, or even counteract them. This includes laughing regularly. Furthermore, success and happiness have also been shown to have more of a positive impact on testosterone levels than you may realize.

In combination with many of the above, these should be integrated into your daily life as much as possible.

Why Do Testosterone Levels Matter?

Research has shown that testosterone levels start reducing in men between the ages of 25 and 30, which then continues throughout later life. This can provide a variety of health complications, as lower levels of the hormone have been linked to obesity and premature death.

Much of this has also been seen in women, which has made it just as crucial as estrogen and progesterone in them. As a result, increasing and maintaining a certain level of testosterone can be vital for both genders. In both, the hormone has been linked to libido and sexual health.

This means that it can be critical to keep an eye on testosterone levels as you age. This doesn’t mean that how to boost testosterone levels can be an easy task. As we highlighted above, it can often take a considerable amount of time and effort.

Many of us may be tempted to take the easy road and utilize a variety of shortcuts to do so. This isn’t recommended, however, as many non-natural methods can provide several side effects, despite the benefits that they may have. This is especially true if used regularly over the long-term.

By using one, or preferably several, of the above benefits, you should start seeing the benefits without any negative qualities. While these may take some time to appear, they should become evident over a few weeks.

This timeframe can be dependent on which of the ways to produce more testosterone you choose, although it typically shouldn’t be too long. If you’re looking to speed up this process, then it’s recommended that you utilize several of the methods as much as possible.

It should be noted that you shouldn’t overdo it when using these approaches. Similar to many other things, too much can often provide harmful effects. This means that each of the above should be done in moderation.

Should results not be apparent after a certain amount of time, then it’s recommended that you speak to a medical professional. This is because there may be an underlying health problem that may be affecting your testosterone levels.

Outside of this, each of the above methods should prove effective in boosting your hormone levels. Depending on your overall goals and your specific testosterone levels, you may need to integrate a variety of the above.

Much of this can vary from case to case, which means that it’s recommended that you tailor your approach to what you’re looking for. You should consider speaking to a dietician or medical professional to determine your needs, as we mentioned above.

You should monitor your testosterone levels over time to ensure that you’re seeing the benefits that you’re looking for. While a certain amount of the hormone can be positive for your health, an overproduction of it may be harmful. This can be true regardless of whether you do so naturally or unnaturally.

Filed Under: Growth Hacks

Low Testosterone in Men

January 4, 2019 by Admin Leave a Comment

Low Testosterone in Men

Testosterone is the “male hormone” that is responsible for the development of male sexual organs, sexual drive, producing sperm, muscle, strength, body hair, bone density, fat distribution, and the production of red blood cells. Production of testosterone increases during puberty and peaks in a man’s twenties. By age 30, the body starts to produce a little less testosterone each year.

Symptoms of Low Testosterone

Testosterone production normally declines around 1 percent per year after age 30 However, about 40 percent of men suffer from low testosterone outside the normal range. The most noticeable symptoms are the ones that prompt doctor visits but there are behind-the-scenes symptoms that can signal long-term problems.

Decreased libido and sexual performance

The number one complaint associated with low testosterone is decreased sexual performance and desire. Men may experience a decreased sex drive, fewer spontaneous erections and infertility. Of course there can be other factors that influence a man’s sex drive – and erectile dysfunction (ED) is not normally caused by low T. However, in some cases ED is found alongside lower testosterone production.

Physical changes

Testosterone helps to build muscle and outside of lifestyle changes (such as taking a sedentary job, not working out regularly and not eating well), low testosterone can lead to more fat on the body, less strength, decreased muscle mass, increasingly weak bones, less body hair, hot flashes (yes, men get them too!), fatigue, mental fog, and swelling of the breast tissue (man boobs).

Sleep disturbances

Low energy is a side effect of low testosterone. Unfortunately, low T can also be the cause of insomnia and other changes in sleep patterns.

Emotional and mental changes

Depression and irritability are the most common emotional side effects of low testosterone. Mental symptoms include an inability to concentrate, trouble with memory recall, low motivation, and low self-confidence.

What Causes Low Testosterone?

Testosterone production naturally decreases as a man ages but abnormally low levels signal a deeper problem. Low testosterone may be caused by:

  • A thyroid condition
  • Pituitary gland problems
  • Injury to the testicles
  • Infection
  • Side effects of medication
  • Testicular cancer
  • HIV
  • Type 2 diabetes
  • Excessive alcohol consumption
  • Genetic abnormalities
  • Adrenal fatigue (some testosterone is also produced in the adrenal glands; the adrenals become fatigued as a result of chronic stress)

To determine whether you have low testosterone and determine the cause, you should see your physician and ask them to test you. Only a blood test accurately determines your testosterone level.

Treatment for Low Testosterone

There are some methods available to help to increase testosterone and reduce the unwanted symptoms. The treatment you choose depends on the severity of the deficiency.

Testosterone replacement therapy

Testosterone replacement is somewhat similar to steroid use among athletes, except that it only boosts testosterone to normal levels.

There are several methods of delivery, such as injections, pellets that are inserted under the skin of on your behind, and several topical solutions, added right on the skin.

While testosterone replacement works, it’s expensive, and it is not without risks (including sleep apnea, acne, prostate cancer, heart attack, stroke, man boobs, and aggression) – and it must be continued for the rest of your life once you choose to go that route.

Testosterone replacement is best used by men whose low-testosterone symptoms are moderate to severe. It is not suitable for men who are at risk of prostate cancer, or who have had it. One common method of increasing testosterone is using a legal supplement.

Lifestyle choices

Staying in shape, exercising and keeping a healthy weight can help slow the decline of testosterone production.

  • Intense weight bearing exercise such as weight lifting not only increases muscle mass and bone density and promotes weight loss, but it stimulates the body to produce more testosterone naturally.
  • Stress management: since stress is a direct cause or significant contributing factor to hormonal imbalances (as well as many diseases), make sure to manage stress. Meditation and exercise are two of the best ways to balance the stress hormone cortisol and prevent it from building up in the body.
  • Vitamin D supplementation: Vitamin D is vital for supporting the body’s testosterone production. If you don’t get outside much (even if it’s seasonal), consider a vitamin D supplement.
  • Magnesium: many people are magnesium-deficient. Magnesium is essential for hormonal balance and optimal system functioning.
  • Zinc: known to help stimulate the body to produce more testosterone.

Conclusion

If you’re going through the symptoms of low T, have a blood test to determine whether low testosterone is the culprit. Since you have treatment options, there is no reason to go through life suffering the effects of low testosterone!

Filed Under: Growth Hacks

How Do You Know You Have Low Testosterone?

January 4, 2019 by Admin Leave a Comment

How Do You Know You Have Low Testosterone?

As men age, many have questions about erectile dysfunction. Erectile dysfunction is sometimes caused by low testosterone, which raises more questions: how do you know you have low testosterone, and if so can low testosterone be treated, and will boosting it solve the erectile dysfunction problem?

Symptoms of Low Testosterone

Decreasing levels of testosterone are a normal part of aging. Testosterone kicks into high gear during puberty. It’s what gives a man his deep voice, muscles, and sex drive. Physically, testosterone is what makes a man a man. But after 30, most men start experiencing a decline in testosterone production. It’s a gradual change, and normal. However, about 40% of men have abnormally low testosterone levels as they reach their 40s and 50s.

Symptoms of low testosterone include:

  • Decreased sex drive
  • Erectile dysfunction
  • Mental fog
  • Decrease in muscle mass
  • Weight (fat) gain
  • Fatigue
  • Depression
  • Loss of bone density

You may have some or all of these symptoms to some degree, but the only way to determine whether the culprit is low testosterone is to do a blood test. It’s not a given that ED, for example, is definitely caused by low testosterone.

Testosterone levels range from 300 nanograms per deciliter (ng/dL) to 800 ng/dL. Anything lower than 300 ng/dL is abnormally low.

What Causes Low Testosterone?

Low testosterone can have several causes aside from aging, including genetic conditions, medicines, thyroid problems, chronic stress, obesity, infection, injury to the testicles, liver disease, kidney disease, Type II diabetes, HIV/AIDS, or hormonal disorders.

What You Can Do

If you’re concerned about low testosterone, first get tested – don’t guess. If you have low testosterone, you have a couple of options:

  1. Testosterone replacement

Gonadotropin injections may be indicated if you have low testosterone and trying to increase sperm count to start a family. You can also opt for implantable testosterone pellets which are surgically placed under the buttocks skin where they time-release testosterone over the course of several months. Another option is using a nasal gel.

If the symptoms are due to low testosterone, symptoms are usually alleviated quickly as a result of testosterone replacement. However, testosterone treatment isn’t without risk. It can accelerate prostate growth and enlarge his breasts – and, once you begin replacement therapy, you must stay on it for the rest of your life.

  1. Natural testosterone boosters

The optimal solution is to support your body in producing more testosterone naturally, on its own. Essentially, you want to restore balance in your hormones. You can do this by making good lifestyle choices including more exercise, especially high-intensity workouts and weight lifting; a better diet low in carb; and managing stress. This is a great option because it’s completely natural and does not have side effects. However, it can take several weeks to notice much improvement. This is because it takes time for the body to recalibrate and to restore normal hormonal levels.

  • View a full list of the top picks for 2019 here.

Conclusion

There’s no reason to suffer the effects of low testosterone, when you have options! If a blood test determines that you do have low testosterone, you can choose several ways to manage it, depending on the severity of your symptoms.

Filed Under: Growth Hacks

Everything You Need to Know About Low Testosterone

January 2, 2019 by Admin Leave a Comment

Everything You Need to Know About Low Testosterone

Low testosterone is a hot topic as the population ages. Here are the facts you need to know about testosterone, how it affects you, and what you can do if your levels are too low.

What is Testosterone?

Testosterone is the primary male sex hormone. It plays a key role in the development of male reproductive organs such as the testes, penis and prostate. It also helps in the development of secondary sexual characteristics including increased muscle and bone mass, a deeper voice, and body hair. It is also responsible for a man’s sex drive and fertility.

Aside from sex, testosterone has many other functions. It increases energy, boosts red blood cell production, helps with motivation and confidence (in high amounts, it is known to encourage risk-taking), boosts memory, increases alertness and enhances spatial ability.

The levels of testosterone in the body constantly change in response to the body’s needs. In a healthy 19-39 year old man, the range is from 264-916 nanograms per deciliter (ng/dL). Testosterone production peaks around age 19 and begins to decline after 30.

As you age, the body naturally begins to produce about one percent less testosterone each year. While this decline is normal, about 40 percent of men experience abnormally low testosterone levels. Low testosterone causes a host of unwanted symptoms including:

  • Decreased muscle mass and increased body fat
  • Low sex drive
  • Infertility
  • Growth of breast tissue
  • Mental fog/inability to concentrate/poor memory
  • Depression
  • Insomnia
  • Fatigue

It’s not always easy to pinpoint the cause of these symptoms, though, and only a blood test can rule out low testosterone.

Low testosterone may be caused by several factors:

  • Delayed puberty
  • Testicular injury or disease
  • Hypothalamic disease
  • Pituitary disease or non-cancerous pituitary tumors
  • Genetic diseases
  • Obesity
  • Type 2 diabetes

A testosterone test measures the amount of testosterone in your blood. Your doctor may ask you to stop taking certain drugs before your test as they may affect the outcome. Let your doctor know about all medications you take, including over-the-counter and prescription drugs.

How to Increase Testosterone Levels

It is possible to boost testosterone – both naturally and with the help of steroids and similar injectables – if it turns out that your levels are too low.

Lifestyle

For many otherwise healthy men, lifestyle changes can naturally stimulate the body to produce more testosterone. These lifestyle changes include:

  • Regular resistance training (weight lifting) and aerobic exercise
  • Losing weight
  • Eating a diet rich in leafy green vegetables
  • Vitamin D supplementation
  • Stress management
  • Sleep

In general, maintaining a healthy lifestyle leads to healthy bodily functions. Weight lifting is related to temporary increases in testosterone levels; while younger men will experience greater increases than older men, weight bearing exercise is especially important for older men to maintain bone density, strength and stamina.

Testosterone boosters

Testosterone boosters are generally herbal supplements that claim to help increase natural testosterone production. Supplements may be a great option for those wanting to avoid hormone replacement therapy. Many contain powerful stimulants as well as zinc, so caution is advised if you have sensitivity to caffeine or zinc.

Dietary changes can also be considered testosterone “boosters”: increase your intake of Vitamin D, zinc, and magnesium. Garlic, Omega-3 rich fish, leafy greens, nuts and red meat are a few sources of the nutrients your body needs to boost testosterone production.

Testosterone replacement therapy

Testosterone replacement therapy is used to treat people abnormally low levels of testosterone. Testosterone is delivered as injections, patches, topical gels, or implants. Testosterone replacement is just that – it does not stimulate production, it just introduces testosterone into the body. Therefore, it may cause side effects and must be continued indefinitely as the body gets used to producing even less. Testosterone replacement therapy requires frequent blood tests to monitor testosterone levels. Side effects can include acne, breast enlargement, and an increased risk of prostate cancer.

Low Testosterone in Women

Many men are curious whether women have testosterone. The answer is yes! Testosterone plays an important role in women’s health, contributing to bone health, cognitive functioning, physical energy, strength, libido, confidence, and hormonal balance. Testosterone levels are naturally significantly lower in women than in men. If a woman has testosterone imbalances, it’s usually on the side of being too high, and is usually caused not by lifestyle but by diseases including ovarian tumors, adrenal tumors, or congenital causes. Symptoms include:

  • Irregular or absent menstrual periods
  • Infertility
  • Acne
  • Development of facial and body hair; or, paradoxically, some baldness
  • Deepened voice

Conclusion

Testosterone levels in men naturally decrease a little every year with age. However, in some men, testosterone levels can be too low and cause unwanted symptoms.

Treatment is available, but start with a blood test to determine whether your symptoms are indeed related to testosterone and not a more serious underlying issue – and this will give your doctor a starting point in identifying the cause of low testosterone as well, and choosing the best treatment.

For women, abnormally high levels of testosterone are of greater concern. Symptoms of high testosterone in women may be an indication of a serious underlying condition.

Filed Under: Growth Hacks

8 Proven Ways to Naturally Boost Testosterone

January 2, 2019 by Admin Leave a Comment

8 Proven Ways to Naturally Boost Testosterone

Testosterone is the “male hormone” that is responsible for a man’s sex drive, deep voice, body hair and muscles. After around age 30, many men experience a natural decrease in testosterone levels. In many cases, this dip causes unwanted side effects.

Testosterone is produced in the testicles and in smaller amounts in the adrenal glands. During puberty and early adulthood, testosterone helps develop primary and secondary sex characteristics in men. Even when a man’s reproductive ‘chapter’ has come to a close, testosterone plays important roles in maintaining body composition, sexual function, cognitive function, energy, and mood.

Many men consult their doctors about symptoms like low libido, weight gain, loss of energy or fuzzy memory – but the hidden symptoms of low testosterone are equally important, including the loss of bone density. If low testosterone is the culprit – as determined by a blood test – you have several options for supporting your body’s natural testosterone production.

8 proven ways to increase testosterone levels naturally

  1. Exercise and Lift Weights

Exercise prevents many lifestyle-related diseases. It can also boost your testosterone. Regular exercise boosts testosterone production, especially resistance training (weight lifting) and high intensity interval training.

  1. Eat Protein, Fat and Vegetables and Avoid Estrogen-like Compounds 

You are what you eat… and what you eat has a major impact on testosterone as well as other hormone levels. Since obesity contributes to low testosterone, dieting may seem appealing.

However, constant dieting disrupts the hormonal system so it’s best to stick to a whole food diet that is rich in protein, fat, and vegetables, and avoid excessive carbohydrates. Avoid, soy products, and stay away from BPA plastics and parabens, which are known estrogenic compounds.

  1. Manage Stress

The dangers of long-term stress are very real. Elevated levels of the stress hormone cortisol not only reduces testosterone production, it also contributes to weight gain – and particularly belly fat. Laughter, meditation, exercise, and simplifying your life will help you manage stress and quickly regain normal cortisol levels.

  1. Get Some Sun or Take a Vitamin D Supplement

Vitamin D has various health benefits, and is know to be a natural testosterone and energy booster. Most people are, however, deficient in vitamin D. A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%. If you’re not a fan of supplements, be sure to get daily exposure to sunlight.

  1. Take Vitamin and Mineral Supplements

Although the benefits of multivitamins are hotly debated (do they work, or do they just result in expensive urine), specific vitamins and minerals may be beneficial to boosting testosterone. Zinc and vitamin B supplements increase sperm quality; vitamins A, C and E help balance sex hormone and testosterone levels.

  1. Get Plenty of High-Quality Sleep

Many people are chronically sleep-deprived, so making rest a priority can help the body restore its optimal functioning. The ideal amount of sleep varies from person to person, but according to one study, sleeping only 5 hours per night led to a 15% reduction in testosterone levels and another study found that 4 hours of sleep led to borderline deficient levels.

Other studies support this, and support the idea that for every additional hour of sleep you get, testosterone levels rise on average 15%. Research suggests around 7–10 hours of sleep per night is best for long-term health and testosterone levels.

  1. Natural Testosterone Boosters

While there’s plenty of anecdotal evidence, only a few natural testosterone boosters are supported by scientific studies. The herb ashwagandha is a natural booster (a 17% increase in testosterone, a 167% increase in sperm count, and a 25% decrease in cortisol).

Ginger, horny goat weed and tongkat ali are a few other herbs that support testosterone production.  You can also view a full list of supplements we have reviewed on this page.

  1. Do What Makes You Happy!

A healthy sex life plays an important role in regulating testosterone levels. Laughter, a good social life, and having goals that motivate you are ways to promote inner well being.

Conclusion

Healthy testosterone levels contribute to a good life. You are in charge and you can make the positive changes necessary to stimulate your body to produce more testosterone, which will support your success, sex life, interests and enjoyment of life.

If you want the best supplement to help you jumpstart your testosterone, check out our highest rated formula.

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