How To Increase Your Testosterone Levels

As in our previous blog "Understanding Testosterone" we know that testosterone is the main male hormone, but female also do have this hormone but in very less quantity.

This blog is actually for male who are suffering from all the bad effects of low T-Levels, how they can able to increase their T levels and had a healthy and strong life style.

This blog fully based on research and Evidence Based.

Increase in testosterone hits during puberty and some changes takes place in boys like, muscle mass, deep voice, hair, sexual function etc. Testosterone should be optimum through the life from starting to the old age. Having optimum amount of testosterone helps in decrease chronic disease, body composition, sexual function, hair growth, and all the main functions are done by testosterone.

Research:

1. Serum Testosterone Can Be Used as a Marker of Overall Health?

2. Low Testosterone Associated With Obesity and the Metabolic Syndrome Contributes to Sexual Dysfunction and Cardiovascular Disease Risk in Men With Type 2 Diabetes.

3. Longitudinal Relation Between Endogenous Testosterone and Cardiovascular Disease Risk Factors in Middle-Aged Men. A 13-year Follow-Up of Former Multiple Risk Factor Intervention Trial Participants

4. Testosterone and Sex Hormone-Binding Globulin Predict the Metabolic Syndrome and Diabetes in Middle-Aged Men.

5. Testosterone, Body Composition and Aging

6. Testosterone and Men's Quality of Life

7. Testosterone and Depression: Systematic Review and Meta-Analysis

As Testosterone have so many health benefits, its also proved that having optimal amount of testosterone can leads to put good amount of muscle mass just in few weeks.

1. Effects off Testosterone on Muscle Strength, Physical Function, Body Composition, and Quality of Life in Intermediate-Frail and Frail Elderly Men: A Randomized, Double-Blind, Placebo-Controlled Study

2. Testosterone Replacement Increases Fat-Free Mass and Muscle Size in Hypogonadal Men.

No doubt that having less T levels in a man leads to bad sexual life, but it's also proven that, if a women also don't have a optimal amount of T levels then it can hamper in one sexual well being.

Research:

Testosterone Therapy in Women: A Review

Twenty-four-hour Mean Plasma Testosterone Concentration Declines With Age in Normal Premenopausal Women

Loss of Circadian Rhythmicity in Blood Testosterone Levels With Aging in Normal Men

Let's now discuss how to increase testosterone naturally and no bad drugs are required.

Note: Using drugs to boost testosterone will Badly hamper your body and have negative side effects which I'll discuss in our another blogs.

1. Do Intense Physical Activities Or Weight Lifting.

Yes, is that simple. Just doing some physical activity 3-4 times a week can boost your testosterone levels rapidly in both male and female.

Increase in T levels during workout is more in male then female. It is proved that doing weight lifting few day a week helps in increase Testosterone levels and reaction Time.

1. Physically Active Men Show Better Semen Parameters and Hormone Values Than Sedentary Men

2. Serum Testosterone, Growth Hormone, and Insulin-Like Growth factor-1 Levels, Mental Reaction Time, and Maximal Aerobic Exercise in Sedentary and Long-Term Physically Trained Elderly Males

A new research found in Obese People, that doing weight lifting not only help them to lose fat but also help to increase T levels which are already less in Obese people. Doing some activities is helpful then a weight loss diet

• Increased Physical Activity Has a Greater Effect Than Reduced Energy Intake on Lifestyle Modification-Induced Increases in Testosterone

It's we researched that doing resistance or weight training, or High Intensity Interval training (HIIT) can boost testosterone metabolism in short as well as for long term.

1. The Effects of Short-Term Resistance Training on Endocrine Function in Men and Women.

2. Testosterone Responses to Intensive Interval Versus Steady-State Endurance Exercise.

3. Testosterone and Cortisol in Relationship to Dietary Nutrients and Resistance Exercise

2. Completing Your Macro-Nutrients

Macro nutrients such as protein, Carbs, and Fats helps in completing the bodies whole nutrients needs, so that body can work in it's peak levels. Having Healthy amount of diet overall can help build you testosterone and it's truth that eating bad foods highly impact on T levels as well.

• The Effect of Nutritional Factors on Sex Hormone Levels in Male Twins.

Studies found that constant dieting or over eating disturb in testosterone production.

1. Metabolic Adaptation to Weight Loss: Implications for the Athlete

2. Testosterone Concentrations in Young Pubertal and Post-Pubertal Obese Male

3. Hormonal Changes in Normal Men Under Marginally Negative Energy Balance.

Eating Enough Complex Carbs rich in fibre and minerals, health Fats and enough protein helps in regulating and boosting testosterone levels naturally. Protein helps in making nitrogen balance in one human body and also helps in weight loss and muscle building.

Research :

• Regulation of Gonadotropin-Releasing Hormone Neurons by Glucose(Carbohydrates).

Gonadotropins are hormones synthesized and released by the anterior pituitary, which act on the gonads (testes and ovaries) to increase the production of sex hormones and stimulate production of either sperm or ova.

• Diet and Serum Sex Hormones in Healthy Men

• Effect of Argan and Olive Oil Consumption on the Hormonal Profile of Androgens Among Healthy Adult Moroccan Men

• Differences Between Men and Women as Regards the Effects of Protein-Energy Malnutrition on the Hypothalamic-Pituitary-Gonadal Axis

• Effect of Obesity and Body Fat Distribution on Sex Hormones and Insulin in Men

3. Taking Vitamin And Mineral Supplements

Completing your micro nutrients is a lot beneficial for overall health developments and vitamin and minerals suppliment may have many benifits, as multivitamin and minerals is a very controversial topic which we have discussed in my previous blog, but specific vitamin and mineral can be beneficial.

In one study, it was found that adding zinc and vitamin B suppliment into your diet increases testosterone production by 74%. Zinc can improve athelete performance as well, but adding zinc with vitamin D Is the best.

1. Effects of Folic Acid and Zinc Sulfate on Male Factor Subfertility: A Double-Blind, Randomized, Placebo-Controlled Trial.

2. The Effect of Exhaustion Exercise on Thyroid Hormones and Testosterone Levels of Elite Athletes Receiving Oral Zinc

3. Impact of Oral Zinc Therapy on the Level of Sex Hormones in Male Patients on Hemodialysis

Zinc & Vitamin D

1. Effect of Vitamin D Supplementation on Testosterone Levels in Men

2. Effect of Zinc Administration on Plasma Testosterone, Dihydrotestosterone, and Sperm Count

3. Zinc Status and Serum Testosterone Levels of Healthy Adults

In another study, it was found that adding vitamin such as A, C & E improve T levels.

1. Improvement in Human Semen Quality After Oral Supplementation of Vitamin C

2. Clinical Relevance of Vitamin C Among Lead-Exposed Infertile Men

4. Get Good Quality Sleep

Having good quality sleep is always necessary for recovery process in your body. Sleep is equally important as diet and workout, for getting healthy in life. Research

Having good quality sleep is also beneficial for testosterone production. It was said to have 7-8hours of sleep every or more for an athlete but quality sleep. One study have found that having less then 5hours of sleep per night reduce testosterone levels by 15%. Research

One long-term study observed that those who slept only four hours per night had borderline deficient levels. Link

One of the study have found that, adding one more hour of sleep ever day add 15% increase in testosterone levels.

1. Relationship Between Sleep-Related Erections and Testosterone Levels in Men

2. Sleep, Sex Steroid Hormones, Sexual Activities, and Aging in Asian Men

5. Choose A Healthy Lifestyle

Choosing a healthy lifestyle, and taking care of some small things helps boost your testosterone levels.

A healthy Such as avoiding estrogen like chemical, Avoiding junk foods with preservatives, don't use plastic containers to store foods and water.

It was also proved that having too many drugs and alcohol, or medications, do impact on testosterone levels and find in decrease testosterone.

1. Relationship of Serum Testosterone to Sexual Activity in Healthy Elderly Men

2. Occupational Exposure to bisphenol-A (BPA) and the Risk of Self-Reported Male Sexual Dysfunction

3. Prenatal and Peripubertal Phthalates and Bisphenol A in Relation to Sex Hormones and Puberty in Boys

Effect Of drugs, alcohol and medication on T

1. The Effect of Statins on Testosterone in Men and Women, a Systematic Review and Meta-Analysis of Randomized Controlled Trials

2. Effects of Acute Alcohol Intake on Pituitary-Gonadal Hormones in Normal Human Males

3. Sex Hormones and Adrenocortical Steroids in Men Acutely Intoxicated With Ethanol

4. Can Alcohol Promote Aromatization of Androgens to Estrogens? A Review

It was also found that being stress free, happy in life and get some success helps in your boost your T levels

1. Laughter is the tonic, the relief, the surcease for pain.

2. The Therapeutic Value of Laughter in Medicine

3. Testosterone Changes During Vicarious Experiences of Winning and Losing Among Fans at Sporting Events

4. Testosterone, and Winning and Losing in Human Competition

Therefore, everyone should take the necessary lifestyle steps to get optimal levels of testosterone. By taking care of your T levels one can able to get a healthy, and a happy lifestyle.