Natural Testosterone Boosters
9 Powerful To Boost Testosterone Production Naturally
1. Intermittent Fasting
Intermittent fasting has been shown to increase testosterone levels between 200 and 400 percent. Not consuming any calories over a 24 hour period is also correlated with increased levels of growth hormone, which is closely correlated with testosterone. By missing breakfast and then eating your meals closer together you will end up having three meals for the day; one at noon, one at 3 p.m. And the final one at 6 p.m. This schedule allows time for your organs to rest. Allowing the liver specifically time to rest, keeps hormones including testosterone naturally balanced.
2. Eat More Healthy Fats
Sticking with dietary options, adding healthy fats to your meals is a great way to boost testosterone. Most men with low hormone levels consume too much junk food and too many carbohydrates. Studies have shown that reduction in healthy fats also lead to a reduction in hormones. Replacing these empty calories with healthy fats is a guaranteed way to boost testosterone as well as improve your overall health.
The number one type of healthy fat you want to add to your diet is saturated fat. Include coconut oils as well as raw, fermented dairy products to increase these healthy fats. Be sure to avoid conventional dairy items because these have been shown to negatively impact testosterone levels. You also want to increase your intake of omega-3 fatty acids. Throw in some flax, chia seeds and walnuts to any meal or enjoy fresh fish each day. If these foods are not available or you do not like them, you can get the same benefits from a daily supplemental fish oil capsule. Finally the monosaturated fats found in avocados and almonds are also natural testosterone boosters.
3. Cut Out the Sugar
On average, Americans consume 12 teaspoons of sugar daily which adds up to around two tons in a lifetime. All that sugar not only increases your risk of serious health problems, but it drastically lowers testosterone. In fact, diabetics are twice as likely to develop low T-levels. Eating processed grains and sugars increases the amount of blood glucose in your body. Your pancreas therefore has to work overtime to produce enough insulin to keep these elevated blood glucose levels under control. Over exposure to insulin causes your cells to develop insulin resistance and the result it type II diabetes. The development of diabetes prevents your body from producing the correct amount of testosterone.
4. Increase Your Vitamin D
Vitamin D3 is one of the best nutrients for increasing testosterone. Vitamin D deficiency has been correlated with dangerously low testosterone levels. You can decide to get outside every day for 20 or 30 minutes to soak up some sun, which will naturally create vitamin D in your body. Or you can start taking daily vitamin D supplements. Look for a supplement containing 5,000 IUs to ensure you get enough.
If you have already tested low for testosterone and vitamin D, be sure to start taking these supplements twice a day until you get some good reserves stored up. Given that vitamin D3 has also been linked to the prevention and successful treatment of some cancers, there is no harm in getting as much as you can. Additional supplements that help with testosterone boosts are herbs like ginseng, because of ts ability to lower cortisol and lowering the stress hormone will never be a bad thing.
5. Reduce Stress
It may be easier said than done, but reducing stress can do wonders for your health and your testosterone levels. Men who struggle with frustration and anger issues experience drops in testosterone over time as the stress slowly kills their quality of life. While lower levels of stress are actually beneficial for the mind and body, chronic stress causes the body to continually release cortisol (the stress hormone) which becomes very dangerous. Make sure you have outlets in your life; ways to help you cope with stress and ways to release. Confront the emotional issues of anger, resentment and unforgiveness that are causing you stress. Detoxing your spirit can help to detoxifying your body and testosterone levels will be ale to flourish.
6. Cleanse Your Liver
Detox your spirit and detox your liver. Your liver is the most critical organ to testosterone production. Your liver contains the valuable enzyme that conjugates the 17-beta-hydroxyl group of testosterone. Studies of men with cirrhosis indicated that failing liver function is correlated with poor testosterone production. When your liver is performing at less than optimal levels, your output for testosterone will decline too. Take the time to research the best ways to cleanse and detox your liver. You do not have to do this daily, but allowing your liver to rest and refresh from time to time will keep its performance at optimal levels. This means your testosterone levels can be boosted back to optimal levels too.
7. Take Up Weight Training
When you combine weight training with HIIT (high intensity interval training) your body naturally increases output for both growth hormone and testosterone. While light and moderate weight training is effective, heavy weight lifting has been proven to boost testosterone levels the greatest. Aim to complete between 6 and 12 reps with heavy weights each session, ideally three times a week. Be sure to work your quads, back, hamstrings, shoulders and back to build as much muscle and stimulate as much testosterone as possible.
Along with weight training, you will benefit from the burst training of HIIT workouts. These workouts involve exercising at 90 to 100 percent of your maximum effort in shorter intervals. This allows your body to more effectively burn stored sugars and continue to burn fat over the next 36 hours. You can not only burn fat, lower blood pressure, detoxify and stimulate the lymphatic system and increase brain circulation, but testosterone levels will increase and remain high as a result of these burst training sessions.
8. Get Enough Sleep
Getting enough sleep and getting sleep at the right times both have the potential to naturally boost your testosterone. Ideally, you want 7 hours of sleep a night and taking advantage of that 10p.m. to 2a.m. Critical window is very important. Because your circadian rhythm resets itself each night, one hour of sleep in this window is just as beneficial as two or three hours outside of this time frame. Each time this reset occurs, cortisol is released which contributes to the overall hormone balance that is necessary to prevent low T-levels.
9. Weight Loss: Bringing it all together
Weight loss has a linear relationship with testosterone production. All the previous techniques for boosting testosterone are in some way linked to weight loss. Reduced sugar intake supports a healthy lifestyle and prevents diabetes. Additionally excessive sugar contributes to obesity and insomnia, both of which are linked to lower testosterone levels. Essentially, each of these natural testosterone boosts work together to get you healthy, in shape and restore your hormones to optimal levels.