Many women are not aware that we produce the ‘male’ hormone testosterone and how important it is to our overall health – sexual, reproductive and otherwise. If levels fall, we can age more rapidly and our bodies become weaker.
Testosterone is the principal anabolic and sex hormone in humans, responsible for sexual desire and function, muscular hypertrophy, densification of bones, and hair growth. Compared to females, males famously produce about ten times the amount of testosterone, but females are far more sensitive to its effects. Though testosterone is largely responsible for those traits and characteristics that are considered “masculine” – physical strength, body hair, dominance, and virility – both sexes require it for proper sexual and physical development. In mammals, males secrete it primarily from the testicles (about 95% of the total amount, in fact) and women secrete it from the ovaries. A modicum is produced in the adrenal glands in both sexes.
To increase testosterone naturally:
- Resistance training is a potent stimulant of testosterone (T) production, so be sure to lift heavy things every now and again. If you want to tinker even further, messing around with rest intervals between sets can stimulate different hormonal responses. In one study, resting 90 seconds between squat and bench press sets boosted post-workout T levels the most, followed by rest periods of 120 seconds. Resting 60 seconds increased growth hormone the most and T the least.
- Since cortisol antagonizes and reduces free testosterone levels, and stress promotes the release of cortisol, avoiding stress becomes crucial for maintaining or boosting T levels. Make sure you get a good night’s sleep, every night (which in and of itself increases testosterone levels). Avoid overtraining, especially in the chronic cardio arena, which may affect T levels and reproductive function. And be sure to take time to chill out and relax (read a book; go for a walk, play).
- Exercise! Make sure you push yourself and take minimal breaks. Drink water throughout.
- Vitamin D, already associated with bone and muscular strength, also positively correlates with testosterone levels in men. Back in February, the vitamin D and testosterone link got a decent amount of media attention.
- Toxic substances called dioxins have been shown to interfere with the male reproductive system, including production of testosterone. While concentrated sources of dioxins include Agent Orange, we obtain most of our dietary dioxins through conventionally-raised animal products, especially animal fats and dairy (dioxins accumulate in fat). If you’re going to be eating fatty cuts of meat or using dairy, try to go for pastured, grass-fed animals to reduce your exposure and lessen the negative impact on your testosterone levels. A low-fat, high-fiber diet reduced serum and free testosterone levels in middle-aged men. T usage wasn’t affected, but T production was reduced. Another look at male athletes found that both saturated fat, monounsaturated fat, and cholesterol intakes were positively correlated with resting testosterone levels. You can naturally raise your testosterone levels by adding more healthy fats by eating more nuts & seeds, fatty fish like salmon & tuna, avocados, olives, vegetable oils, and natural peanut butter. Eating a very low-fat diet can actually lead to lowered testosterone levels because your body needs healthy fats in order to produce testosterone.
- The more overweight you are or the higher your body fat percentage is the higher your estrogen levels will be because body fat contains an enzyme called aromatase that converts your ‘manly’ testosterone into ‘womanly’ estrogen making your testosterone levels drop so…
- Researchers found that 75 grams of pure glucose – and the resultant spike in blood sugar – was enough to drop testosterone levels by as much as 25% in a random grouping of healthy, prediabetic, and diabetic men. Now keep in mind how rapidly many SAD carb choices (pasta, cereal, bread, etc) convert to glucose upon digestion… A zinc deficiency predicts lowered testosterone (eat your shellfish), but heroic supplementary doses of the mineral don’t boost T levels beyond normal in those with adequate dietary intake.
- Xenoestrogens are man-made estrogens that are found in things like pesticides, artificial growth hormones & steroids, air fresheners and plastic containers and these xenoestrogens will increase your levels of the female hormone estrogen while lowering testosterone.
- Get sleep! Your testosterone levels can drop down by as much as 40 PERCENT when you don’t get enough sleep.
- When you get stressed out – your body releases a “stress” hormone called cortisol that shuts down testosterone production.
- Now if you have a hard time avoiding stress – you want to start taking 1000-1500 mg of vitamin C per day because… Vitamin C has been shown to lower cortisol levels allowing your body to make more Testosterone and like Zinc…Vitamin C reduces the armostase enzyme that converts your testosterone into estrogen.
- If you’re not getting sexual stimulated or sexual aroused very much right now (especially if you’re over 40)… You can dramatically boost your testosterone levels by getting sexually stimulated more often.
- Vitamins A, B and E (along with Vitamin C & zinc) are all essential in the production of testosterone and not getting enough A, B and E Vitamins will lead to lower testosterone levels. If you’re eating plenty of fruits & veggies, lean meats and nuts then you shouldn’t have to worry too much about supplementing with any extra A, B, & E Vitamins.
- Alcohol makes it hard for your liver to breakdown estrogen making you have more estrogen & less testosterone. Alcohol decrease zinc levels in your body
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