20 Proven Ways to Boost Testosterone Naturally
Testosterone—we all know what it does, but do we really know everything about it? What does testosterone really do when it’s at optimal levels? And what happens when it’s low?
Testosterone is the primary male sex hormone. It is produced in the testicles or gonads, and plays a significant role in sexuality and reproduction, your ability to get and maintain an erection, gain muscle and lose weight, and energy levels.
It also plays an important part with regulating other vital functions like bone density, motivation, and overall sense of wellness and much more.
Here is the not so good news. Testosterone levels in men start to decline by about 1% per year in their 30’s.
A drop in testosterone levels can seem to some men as a loss of their manhood, but understanding the causes and your options are the first step to ensuring optimum levels of vitality, energy and sex drive.
What are some of the most common questions about testosterone?
- What are considered normal levels of Testosterone? Normal testosterone levels range from about 240 to 950 nanograms per deciliter (ng/dL) (look for those numbers on your blood test results).
How do I know if I have low T? Your doctor should be able to tell from the bloodwork results (your numbers of total T will be below the range above). Other signs and symptoms of low testosterone include:
- Low sex drive and libido, less spontaneous erections
- Discomfort around the breasts, or gynecomastia (aka "man boobs")
- Loss of body or facial hair, and needing to shave less often
- Infertility due to low sperm count
- Small or shrinking testicles
- Losing muscle size and strength
- Decreased physical performance
- Gaining weight and body fat Loss of bone density
If you have any of the above symptoms above, it may be time to go to your doctor and do a blood test for checking your testosterone levels. Testosterone measurement is a bit tricky, so ask your doctor to test for both your total testosterone and free testosterone.
So if the hormone is so vital, isn’t there a pill or an injection you could take to increase Testosterone levels?
Yes, but not without potential risks to your health. You can supplement Testosterone using a gel, injections, a patch, pills, or pellets implanted under your skin. Studies have shown that long-term, external supplementation of Testosterone may reduce fertility and your body’s ability to create sperm, and increase your risk of heart attacks and strokes.
Testosterone Replacement Therapy is always an option, though we recommend starting out with tried and tested natural ways to boost levels of Testosterone. We discuss natural ways to boost Testosterone with Alex Fergus, who is the guest of today's podcast.
Alex Fergus is a famous health coach and personal trainer based out of New Zealand. While he was growing up Alex participated in a lot of sports. He represented New Zealand in elite rowing, won national bodybuilding titles and broke powerlifting records.
But he suffered his own health woes - from being a horrible sleeper, having embarrassingly low levels of testosterone and gut issues. Through these setbacks he learnt even more about the body - not only how to heal from these issues, but how to avoid them altogether. He continue to research write and share, has an organic garden, lives by the beach, fishes, farms, trains and walks around barefoot in New Zealand.
Alex discuss 20 ways to boost Testosterone production naturally in a man's body. Here are the 20 ways listed out. If you want to dig deeper, here is a link to Alex's article.
Alex breaks down his framework into 3 categories: Must Do, Should Do, and Could Do.
Must Do's to Boost Testosterone
1. Sleep More
2. Eat More Fat
3. Lift Heavy Weight
4. Get Some Sun (or supplement with Vitamin D)
5. Stress Less
6. Minimize Radiation and EMF Exposure
7. Shine Red Light on Your Balls (Joov Light)
Should Do's to Boost Testosterone
8. Minimize Estrogens - Avoid Plastics
9. Minimize Estrogens - Watch what you put on your skin
10.Minimize Estrogens - Avoid Parabens
11. Sprint FAST
12. Stop doing steady state cardio
13. Minimize Soy Intake
14. Consume Plenty of Zinc
15. Minimize Insulin Spikes
16. Careful with Alcohol (especially Beer)
17. Ditch the Grains
18. Ensure Adequate Magnesium Intake
19. Take Creatine (5g every day is enough)
20. Supplement: Take aggressive strength by Mike Mahler
Could Do's to Boost Testosterone
- Use Pine Pollen
- Air out your Balls
- Win (Beat your Buddies at Something)
- Eat Organic Food
- Lose Weight
- Consider D-Aspartic Acid
- Consider Forskolin
- Consider Mucuna Pruriens
- Other Herbs (Horny Goat Weed, Shijalit, Royal Jelly, Tongkat Ali)
Resources Mentioned in Podcast:
Aggressive Strength by Mike Mahler
Horny Goat Weed
Alex can be found at www.alexfergus.com
Alex's Linkedin profile
Links to Studies:
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