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Home » Testosterone » 9 Natural Testosterone Boosters for Energy, Sleep & More …

Did you know the average 100-year-old Okinowan male has much higher levels of testosterone than the average American male that is 30 years younger! Today, low testosterone in males is rapidly growing. I will cover the best strategies to increase testosterone naturally and boost human growth hormone (HGH) fast.

Maintaining the right level of testosterone can be tricky today. And Im not just talking to guys here! Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day.

Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. So, this is a hormone that everyone should keep tabs on!

However, low testosterone in men has especially become a major health issue today, and I will explain why and how you can fix.

If you have low testosterone, like many men do,these natural treatments (but not testosterone supplements!) will absolutely help you overcome it faster. In fact, if you implementthisprocess, youre probably going to notice changes in probably 24to 48 hours that fast.

Youre probably most familiar with testosterone as being the sex hormone responsible for defining manhood. And, yes, it does. However, proper levels of this key hormone are also necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women. Its also necessary to maintaining the following:

As men and women age, their T-levels naturally decline but this can accelerate faster than normal by the typical American lifestyle:

All of these risk factors deplete the normal immune response, lead to obesity and diabetes, tax the body and decrease metabolism. This, my friends, is the recipe for low T-levels and most people are stuck on the gerbil wheel desperate for a ticket to get off of the ride.

Low testosterone has become such an issue that up to 40 percent of men over 45 are affected!(1) No one knows the prevalence of women with low T-levels yet, but a Wall Street Journal article suggests that the pain epidemic many women struggle with may be linked to imbalance hormones, including testosterone. (2)

No wonder men and women are racing to supplement stores to get their hands on makeshift testosterone therapy!

Supplement companies have been targeting people with decreased sex drive, altered mood and difficulties with concentration and mental stimulation heavily the past few years. This is one reason why T-therapy has become relatively commonplace today.

Knowing the research and past side effects of other synthetic hormone treatments which have been shown to lower HDL cholesterol and increase the risk of stroke makes me recommend avoiding this type of treatment if possible. (3) The story is similar fortestosterone supplements.

Instead, try and all-natural approach to increasing testosterone and HGH.

The first of the natural testosterone boosters is intermittent fasting. One of the biggestintermittent fasting benefits? Its been shown to increase testosterone by nearly 200percentor even up to 400 percent. (4) In addition, a study by theUniversity of Virginia Medical School noted that growth hormone levels increased 2,000 percent over the baseline in men who ate no calories for 24 hours, and growth hormone levels are correlated with testosterone. (5)

Intermittent fasting basically means you skip breakfast, and you eat your meals closer together. Youll eat three meals per day: one at noon, one at 3 p.m.and your last meal around 6 p.m. That allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone.

If you want to naturally boost testosterone and HGH then combining weight training with HIIT workouts (high intensity interval training). Go to the gym at least three days a week, ideally at least threedays a week, and lift heavy weights. Lifting heavy weights 612 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle. Specifically, liftingat least 30minutesup toas long as an hour or so can be very, very beneficial boost low testosterone levels.

Researchers at Ball State University found that strength training can induce growth hormone and testosterone release. (6) Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. (7) The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants.

In addition to weight training, combining this with interval training like burst training is the best overall combo to increase HGH. In fact, Burst training has been proven to not only boost T-levels, it helps keeps your testosterone elevated and can prevent its decline. Burst training involves exercising at 90100 percent of your maximum effort for a short interval in order to burn your bodys stored sugar (glycogen), followed by a period of low impact for recovery.

This causes your body to burn fat for the next 36 hours to replace your bodys vital energy stores. It addition to increasing your T-levels, it can help burn between 39 times more fat, lower your resting heart rate, lower blood pressure, keep your brain young by increasing circulation, and aids in detoxification by stimulating the lymphatic system.

Step three is toadd a lot of healthy fats in your diet. Most men with low testosterone consume too much junk food and too many carbohydrates. Youhaveto get rid of those empty caloriesand load up on healthy fat.

A study published in theJournal of Steroid Biochemistrystudied the effects of diet on serum sex hormones in healthy men. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. (8) This indicates you can add low testosterone to the list of low-fat diet risks.

There are three categories of healthy fat. Number one is healthy saturated fat. The truth about saturated fat is its actually good for you if its the proper kind. Healthy saturated fat is found in coconut oiland raw, fermented dairy products like goat milk kefir, yogurt, or raw goat or sheep milk cheese. However, avoidconventional dairy because it will actually damper your testosterone.

The other type of fat you need is healthy omega-3 fatty acids. Consuming benefit-rich salmon a couple times a week or addinga quality fish oil supplement is great. Flaxseeds, chia seeds and walnuts are also great for low testosterone as you get those omega-3s.

Finally, monounsaturated fats can be natural testosterone boosters. Consuming an avocado a day or some olive oil and almonds really helps get those healthy fats that can help you naturally boost your testosterone levels.

The next step on the natural testosterone boosters scale is to embark on a liver cleanse. Your liver is so crucial to testosterone levels. When your liver does not function optimally, it affects your testosterone output. Thats because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone. (9)

A study published in theJournal of Gastroenterology and Hepatologynotes that serum testosterone is reduced in up to 90 percent ofmenwith cirrhosis, with levels falling as liver disease advances. (10) This shows just how vital liver health is to your testosterone, and countless studies verify the effects of liver function ontestosterone.

For most men with low testosterone, if you struggle with frustration, unforgiveness, anger issues, those things all drop your testosterone levels over time. Its one of the ways chronic stress is killing your quality of life.

Mental and physical stress can be quite therapeutic and is actually necessary for the body. The problem is when you are chronically stressed and your body gets stuck in the state where its pumping out cortisol (the stress hormone) nonstop.

A 2010 study published in the journalHormones and Behaviorfirst suggested this when researchersevaluated the dual-hormone hypothesis clinically. (11) They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in! That means you want to find ways torelieve stress to keep your testosterone levels up.

Write down a list of the people you need to forgive and then do so. You can do that just yourself, between you and God, or you can do that in personbut it really is important. You can also turn to the Bible and other personal growth books, or seek out the help of a counselor or a good church. Really take care of those emotional issues, specifically resentment, unforgiveness, anger and frustration, and youll see thats going to really help you cleanse you and detoxify spiritually. Its going to also help naturally raise your testosterone levels.

One of the most importantnutrients that can help boost testosterone levels is vitamin D3.In 2011, the results of a study published in the journalHormone and Metabolic Researchannounced that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30 percent. (12) This is pretty exciting because research has shown that vitamin D3 is also linked to helping to prevent and treat cancer! (13)

If you have vitamin D deficiency symptoms, it will absolutely crush your testosterone levels. So you want to get out in the sun 20to 30minutes every day to detox your body with the sun and get that all-important vitamin D.

Any day thatyoudontget 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 IUs of vitamin D3. If you get your blood levels tested and youre extremely low below 50 IUs you typically want to do 5,000 IUs twice a day for three months until you get those numbers up.You can do everything in the world, but if your vitamin D levels arent right, your testosterone levels will stay low.

A few other supplements that can help include adaptogenic herbs that lower cortisol, like ginseng. Ginseng benefits healthy testosterone levels. In fact, research fromthe University of Hong Kong unveiled that ginseng increased testosterone levels in rats, making it yet another natural testosterone booster. (14)

If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting T-levels in several ways.

According to the American Diabetes Association (ADA), for example, type II diabetics are twice as likely to develop low T-levels. Heres how it works:

Once diabetes develops your body isnt able to produce the right levels of testosterone as it should, and the ADA recommends that diabetics get their T-levels checked by their doctor if they start to develop any of the symptoms that I mentioned above.

If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels.

According to an article from the journal Current Opinion of Endocrinology, Diabetes and Obesity, getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone. (15) Most people require around 7 hours of sleep every night, and its critical to take advantage of the 10 p.m. 2 a.m. window.

Your bodys circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T-levels. I have even heard one endocrinologist claim that one hour of sleep between 10 p.m. and 2 a.m. has the same healing effects on your body as two hours of sleep before or after this timeslot!

So ideally, go to bed around 10 p.m. and wake up around 6 a.m. for optimal hormone balance.

In the words of Dr. Gary Wittert Head of the School of Medicine at the University of Adelaide, Australia weight loss has a predictable and linear relationship with increased testosterone naturally. (16)

When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity. At the core of this issue is cutting out processed sugars from your diet, which has been linked to insomnia, obesity, diabetes and countless hormone disorders.

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Home » Testosterone » 9 Natural Testosterone Boosters for Energy, Sleep & More …