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How to Raise Testosterone Levels the Natural Way

By Edited Apr 23, 2015 1 1

Strength Training

Lifting heavy weights is a no brainer when you want to stimulate testosterone production. One study shows that young and old males alike reap the benefits of increased testosterone levels after strength training.[1]

Perform exercises that target the whole body, such as squats, bench press, and deadlifts. Try to lift as heavy as you can in five repetitions under five to eight sets.

Dietary Fats

Our body needs healthy fat to produce certain hormones. Limiting fat intake because of fear of being “fat” is a recipe for disaster.[5] Fat does not make a person fat, the intake of high amounts of simple carbohydrates does.  One study shows that an increase in fat intake significantly increases testosterone levels while reducing estrogen levels in men.[4]

Eating healthy sources of fats, such as peanut butter, egg yolks, and raw nuts, will provide the body (particularly the Leydig cells) with the appropriate building blocks to produce testosterone.

Vitamin D3

Most individuals do not get adequate sun exposure each day. This situation can cause a lot of problems, particularly for men. Vitamin D provides a host of benefits, one of which is the facilitation of testosterone production. Studies show that vitamin D supplementation significantly increases testosterone levels.[2][3]

If you are unable to get adequate amounts of sunlight where you live or because of other reasons, take 2000 IU to 5000 IU of oral vitamin D3 each day for starters. You can safely increase your oral intake of vitamin D3 for up to 10,000 IU. However, get your 25(OH)D levels tested first before you do.

What are the symptoms of low T levels?

Low T is defined as free testosterone below 300 ng/dL. A healthy male adult should have between 300 and 1000 ng/dL of free testosterone in the body. The following symptoms correspond to low T levels in men:

  1. Fatigue and mood swings
  2. Loss of muscle mass
  3. Increased body fat
  4. Low Libido

 If you have been experiencing the above symptoms chronically, it is time to take action.

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Comments

Jul 25, 2014 9:32pm
NazrinSyafiq
Good info here.. I definitely will take action to increase my T.
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Bibliography

  1. B.W. Craig, R. Brown, J. Everhart "Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects.." Mechanisms of Ageing and Development. (1989): 159–169.
  2. S. Pilz , S. Frisch , H. Koertke , J. Kuhn , J. Dreier, B. Obermayer-Pietsch , E. Wehr , A. Zittermann "Effect of Vitamin D Supplementation on Testosterone Levels in Men." Hormone and Metabolic Research. (2011): 223–225.
  3. D. Hofer, J. Münzker, V. Schwetz, M. Ulbing, K. Hutz, Ph. Stiegler, R. Zigeuner, T.R. Pieber, H. Müller, and B Obermayer-Pietsch1 "Testicular synthesis and vitamin D action." The Journal of Clinical Endocrinology & Metabolism. (2014): Early Release.
  4. Dorgan JF., Judd JT., Longcope C., Brown C., Schatzkin A., Clevidence BA., Campbell WS., Nair PP., Franz C., Kahle L., Taylor PR. "Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study.." The American Journal of Clinical Nutrition. (1996): 850–855.
  5. Hämäläinen E., Adlercreutz H., Puska P., Pietinen P. "Diet and serum sex hormones in healthy men." Journal of Steroid Biochemistry. (1984): 459–464.

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