How to Boost Testosterone Naturally

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How to Increase Testosterone Naturally

By Nelson Vergel

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Testosterone: A Man's Guide


There are several lifestyle, nutritional and other factors that can increase testosterone production by testicles in men. The degree of this increase has not been clearly quantified, but there is evidence that the following can help. Some men may require additional testosterone replacement therapy to increase blood levels of total testosterone above the 500 ng/dL that usually enables a man to feel testosterone's benefits (improved sex drive, energy, mental focus, tolerance to stress, etc). The following simple suggestions backed by science can increase average blood levels of testosterone in men by over 20 percent.

1- Sleep well. At least 7 -8 hours and keeping proper sleeping hours. For reference click here

2- Moderate alcohol consumption to no more than 2 drinks a day. Reference

3- Exercise for an hour, 3-4 times a week. Do not over train since this can decrease testosterone. Reference

4- Lower stress. Learn breathing exercises and set your phone up for alerts every 2 hours to remind you to take a deep breath.Reference

5- Some men may be deficient in zinc. Zinc is needed for proper testosterone production. 30-50 mg per day plus 3 mg of copper should be enough.Reference

6- Do not wear tight underwear. Let your testicles hang and cool off since high temperatures can affect sperm quality. Sleep in boxers or naked if you can to allow nocturnal blood flow and erections to your penis. It is nature's way to feed and regenerate your penis' tissues.
Reference

7- Lose weight if overweight. Probably the most effective way to increase testosterone Reference

8- Avoid pesticide exposure and do not heat up your food in plastic containers. Toxins can increase the conversion of testosterone to estradiol, a female based hormone.Reference

9- Have sex or masturbate. People who do tend to have higher testosterone. Even the use of Viagra has been associated with increased testosterone. Reference

10- Be aware that certain medications can decrease testosterone. These drugs include Ketoconazole, prednisone and corticoid steroids, anabolic steroids, Tagamet, Acutanetotyle

, Proscar, Propecia, chemotherapy, metformin, statins, ibuprofen, prostate cancer treatments, and others. Cocaine, excessive pot use, and other street drugs can also decrease testosterone.
Reference
Reference
Reference

If after all these changes your blood level of total testosterone is not above 400-500 ng/dL and you have symptoms of testosterone deficiency (lack of sex drive, fatigue, lack of mental focus, low tolerance to stress, etc), you may need to talk to your doctor about prescription options to increase your testosterone.

For more information: Do Testosterone Boosters Work?





Video: Testosterone production, action, and symptoms of hypogonadism


For a review of options, read Testosterone: A Man's Guide






 
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J Diabetes Obes. 2014 Jul 29;1(1):1-7.

Obesity-Related Hormones and Metabolic Risk Factors: A Randomized Trial of Diet plus Either Strength or Aerobic Training versus Diet Alone in Overweight Participants.

Geliebter A1, Ochner CN2, Dambkowski CL3, Hashim SA3.


Abstract
There is debate about the additive effects of exercise in conjunction with diet to treat obesity, and not much is known about the differential effects of strength versus aerobic training. This randomized controlled trial examined the effects of diet plus strength training, diet plus aerobic training, or diet only on metabolic risk factors associated with obesity. Eighty-one overweight and obese participants completed the 8-week intervention. All participants received an energy-restrictive formula diet with an energy content based on 70% of measured resting metabolic rate (RMR). Participants assigned to an exercise group trained 3 days/week under supervision. Anthropometrics and fasting hormones were assessed pre- and post-intervention. Mean weight loss (8.5 ± 4.3kg SD) did not differ between groups nor did reductions in BMI or body fat, although the diet plus strength training group showed marginally greater lean mass retention. There were significant improvements in the values and number of metabolic syndrome risk factors, and decreases in insulin concentrations and insulin resistance, which did not vary between groups. For men, testosterone increased significantly more in the diet plus aerobic training as compared to the other groups. As compared to diet alone, the addition of strength or aerobic training did not improve changes in BMI, body fat or metabolic risk factors although the diet plus strength training group showed a trend toward preservation of lean mass, and the diet plus aerobic group in men resulted in increased testosterone concentrations.
 
Extra hour sleep raises testosterone level by 12 percent

Aging men's testosterone decline is largely due to the fact that older men sleep less well than younger men. Endocrinologists at the National University of Singapore reached this conclusion after studying 531 Chinese men aged between 29 and 72. The researchers measured the amount of testosterone in the men's blood in the mornings, and asked the men about their sex lives and their sleep.

http://www.ergo-log.com/sleeptestosterone.html
 
Stress and fatigue reduce testosterone just as much as age does

Age is an important factor that determines the amount of testosterone circulating in men's bodies, but it's not the only one. American army researchers discovered that stress and fatigue may be just as important factors. It could be the case that men's testosterone levels rise if they reduce their stress levels and make sure they are well rested.

Study
Researchers at the Naval Health Research Center in San Diego measured the testosterone levels of 57 men in an elite unit. They recorded the men's BMI, sleep, stress, fatigue and blood pressure using questionnaires and basic measurements.

More
 
Stress and fatigue reduce testosterone just as much as age does
Age is an important factor that determines the amount of testosterone circulating in men's bodies, but it's not the only one. American army researchers discovered that stress and fatigue may be just as important factors. It could be the case that men's testosterone levels rise if they reduce their stress levels and make sure they are well rested.

Study
Researchers at the Naval Health Research Center in San Diego measured the testosterone levels of 57 men in an elite unit. They recorded the men's BMI, sleep, stress, fatigue and blood pressure using questionnaires and basic measurements.

Conclusion
More stress and more fatigue go together with less testosterone. The researchers suspect that in the first instance stress reduces the testosterone level, and that fatigue is then a result of the lower testosterone level. But they don't know for sure. It may be the case that fatigue also lowers testosterone levels.
Source:
Steroids. 2017 May 21;124:18-22.
 
Healthcare (Basel). 2020 Dec 24;9(1):E15. doi: 10.3390/healthcare9010015.

Prevalence of Low Testosterone According to Health Behavior in Older Adults Men
Duk Han Ko

Abstract
Testosterone is a representative sex hormone for men, and low testosterone causes erectile dysfunction and cardiovascular disease. The purpose of this study was to investigate the association between low testosterone (LTT) and health behaviors, such as alcohol, smoking, and exercise habits. We included 2980 men aged 65 to 80. Total serum testosterone and body composition were measured. A testosterone level less than 300 ng/dL was defined as low testosterone. A questionnaire on smoking, alcohol, and exercise was included. The odds ratio (OR) of LTT was calculated through logistic regression. Model 1 only used age as the adjustment variable, whereas Model 2 adjusted for age, waist circumference, and smoking. The prevalence of LTT was 626 (21.0%). The prevalence of LTT was significant in fat mass (Model 1: OR, 2.133) and muscle mass (Model 1: medium OR, 2.130 and low OR, 3.022; Model 2: medium OR, 1.638 and low OR, 1.740). The prevalence of LTT was also different based on smoking (Model 1: OR, 1.590; Model 2: OR, 1.629) and strength exercise (Model 1: OR, 0.849; Model 2: OR, 0.923). In conclusion, high frequency strength exercise and smoking cessation lower the prevalence of low testosterone, and obesity and low muscle mass increase the prevalence of low testosterone.

www.mdpi.com

Prevalence of Low Testosterone According to Health Behavior in Older Adults Men

Testosterone is a representative sex hormone for men, and low testosterone causes erectile dysfunction and cardiovascular disease. The purpose of this study was to investigate the association between low testosterone (LTT) and health behaviors, such as alcohol, smoking, and exercise habits. We...
www.mdpi.com www.mdpi.com
 

Response of testosterone and semen parameters to a 14-week aerobic training in sedentary obese men with hyperglycemia​

AMA Ismail, A Abdelghany, H Atef - Physiotherapy Quarterly

Introduction. Obesity, sedentarism, and insulin resistance are strongly associated with increased deoxyribonucleic acid fragmentation index (DFI) of sperms, reduced total testosterone (TT), and low semen quality, which can be prevented by lifestyle modification. This study aimed to investigate the effect of 14-week moderate-intensity aerobic exercise on serum TT, semen parameters, and DFI in centrally obese men with hyperglycemia.

Methods. Overall, 40 men between the ages of 26 and 39 with a waist circumference (WC) of more than 102 cm, a body mass index (BMI) of 30 to 34.9 kg/m2, and a fasting blood glucose (FBG) level of 100 to 125 mg/dl were put into the study group and the control group. The study group (n = 20) did moderate-intensity aerobic exercise on a treadmill for 40 minutes three times a week and also walked for an hour at home on the days they didn't do aerobic exercise. The control group (n = 20) got general advice on how to be more active.

Results. In the study group, exercise significantly improved BMI, WC, FBG, serum TT, sperm DFI, and semen parameters, including motility (progressive and static) and morphology (p < 0.05), while the volume and count of semen showed no significant difference. The control group presented no significant changes.

Conclusions. The negative effects of central obesity, high blood sugar, and lack of exercise on sperm quality and damage to their nuclei (measured by DFI) are stopped or reversed by increased exercise-induced TT production, which is caused by lower BMI, FBG, and WC.


Key words: aerobic exercise, testosterone, semen quality, DNA fragmentation index, hyperglycemia, central obesity
 

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