How To Increase Testosterone Levels – The Natural And Healthy Ways
Testosterone, Testosterone, Testosterone!
You have probably heard this word at some point in your life and wondered what it actually is and why it is so important. There are lots of supplements online and on television claiming they can boost your levels through the roof. Usually they have some well known sports icon promoting it or a celebrity saying how it has changed their lives.
Most of the advertising is how they were very uninterested when it comes to “bedroom” activities until they started taking this magic pill and now everything is unbelievable.
How To Increase Testosterone Levels is something most men should really consider but is a supplement the way to go?
This usually leaves us all wondering if this is true and really works or are they just saying this because the supplement company is paying them a ton of money.
Years ago I personally was one of those consumers who believed all they hype and purchased some supplements based on a big strong ripped man or famous athlete preaching how well it has worked for them.
I researched all the most popular and sold ones on the market and then purchased a few myself. In this article I would like to share my honest opinion on my results or if I think you should purchase one of these supplements.
I would also like to share some ways naturally you can at least maintain your Testosterone levels or even increase them with having zero side effects. Depending on how old you are can be a big factor but even some of you younger readers have naturally very low amounts of Testosterone.
You may not even know how big of an impact it is on your life having extremely low levels.
WHAT IS TESTOSTERONE?
Testosterone is the primary Male sex hormone that is important for sexual and reproductive development.
There is also the testosterone form known as an anabolic steroid not produced naturally in the body. Women can also produce testosterone but at much lower levels.
For example, men from the age 19+ have normal levels around 250-950(ng/dl) and women 19+ range from 10-60.
Ng/dl is how your levels are measured and stands for nanograms per deciliter but a common term you may hear is “T Levels”.
I had my levels tested a few years ago and highly recommend it.
If you want to leave a comment or email me I can recommend the best and cheapest way.
Your muscle mass is also regulated by testosterone and this is the reason professional bodybuilders have so much muscle. Their levels are much higher than someone not taking the steroid form.
They could have levels up to 20 times more than someone who is only naturally producing it.
This is the perfect hormone for building muscle mass and unfortunately if your levels are pretty much non-existent you will have a hard time putting on muscle. How is it made you ask, well 95 % of it is made in your testicles and the other 5% in the adrenal glands above your kidneys.
The small amount women produce is made in the ovaries.
WHAT DOES TESTOSTERONE DO FOR YOU?
There are many things it does for you but the most well known benefit as I mentioned before is the sex drive in men.
It also does affect your mental health, muscle/bone mass, red blood cell production, and fat storage.
For these reasons when friends or clients ask me why they just don’t have the energy to lift or having trouble putting on muscle I mention “T” levels to them.
Even with a healthy diet if your levels are extremely low this could be one of the reasons.
For example, If you think about it why do 20-25 year olds have an easy time putting on muscle compared to that of a 50-year-old? Well testosterone levels plays a HUGE role in that.
I personally have high natural levels from eating healthy and working out most of my life.
Without it or low levels of Testosterone you can get what is called hypogonadism or infertility.
Hypogonadism is when your testicles basically just stop working and ovaries for women and about 40% of men have it by the age 45.
Infertility is when you are not able to have children.
Depression can be fought with testosterone and there are many people that can testify to this from their own personal experiments.
Research has shown men suffering from depression usually have low levels. There is a guy on YouTube that has documented his journey for years going from not having testosterone and then getting “TRT” which is testosterone replacement therapy and it changed his life.
I can share his channel if you want, just comment below.
SOME NATURAL WAYS TO MAINTAIN OR RAISE LEVELS
OK the reason you probably clicked on this article was because of the headline, so Let’s get into the meat and potatoes of how to increase levels.
These are the ways to naturally increase your levels and the healthiest options.
- Exercise and lifting weights: I would say is the most important way naturally. There was a study by The US National Library Of Medicine showing people who exercise regularly have higher levels of testosterone. High Intensity training is also known to be very effective for increasing levels.
- Diet: Whatever you eat on a regular basis has a big impact on your hormone and T levels. You should have a well-balanced diet with Protein, good Carbohydrates and good Fats. I try to combine Protein, Carbs, and Fats in every meal along with unlimited vegetables.
- Stress: This can absolutely lower and destroy your levels. These stressful situation in your daily routines add up over time and can elevate Cortisol. Cortisol is a stress hormone that has been known to work against testosterone and lower its levels.
- Natural Testosterone Boosters: Of the 5 I have listed below, I would highly recommend the first 2 Ashagandha and Fenugreek being the most important if you decide to choose a testosterone supplement. Look for at least 500mg of each.
- Aswagandha is a herb with the most research and used in ancient Indian medicine to help your body handle stress and anxiety. Studies have show a 10-20% increase when a group of men were taking 5 grams per day for a three-month period.
- Fenugreek is a herb most commonly used in Asian Cuisine and able to stop the Sex Hormone Binding Globulin (SHBG). SHBG can basically take the testosterone in your blood stream. Fenugreek stopping this lets your free testosterone do its job much more effectively.
- Tribulus Terrestris is a plant commonly taken to enhance athletic performance, heart and sexual issues. I’m not a big believer in Tribulis even though a lot of testosterone boosters have it as an ingredient. There is a lot of research suggesting it really doesn’t raise testosterone levels although it may help your libido.
- Ginger a household spice that comes from a plant and most commonly used for stomach problems. There is strong research that Ginger may boost Testosterone.
- D-Aspartic Acid Is an important Amino Acid that plays a key role in boosting the parts of the brain that regulate hormone release that tell your testes to make more Testosterone.
TESTOSTERONE REPLACEMENT THERAPY
You can get artificial Testosterone through injections, orally or with gel patches on the skin. Testosterone Replacement Therapy known as “TRT” may give you the desired results you are looking for but there are some possible side effects.
Your testicles will shrink because your body is not producing it naturally and your sperm production will decrease.
This is of course something you should speak to your doctor about. I do have some friends in the late 40s that have the injections from a Doctor and love the results.
If you were to decide on your own to do this you should always monitor with blood tests to make sure everything is still very healthy.
I remember watching the UFC well known announcer Joe Rogan on his YouTube channel explain how he has been on TRT for 10 years.
He always has his blood work done and keeps the levels of testosterone at that of someone in their 20s and he is 50 now.
FINAL THOUGHTS ON TESTOSTERONE
If you feel like you never really have any natural energy or finding it extremely hard to build muscle I would recommend getting your levels checked by a blood test with your doctor.
You want to make sure you are in the 300-1000 ng/dl range. You may be or have been at 100 or less and not even know it.
Have your levels tested in the morning because they are typically the highest then and fluctuate throughout the day. I recommend trying some of these natural plant and herb forms for anyone.
If you are still quite young then Testosterone Replacement Therapy probably isn’t for you. Although being that levels start dropping right around your early 30s you may want to start considering talking to a Doctor about TRT.