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3 Tricks to Naturally Boost Testosterone

By November 30, 2017 No Comments

Hormones affect all aspects of human function; things like building muscle, fat loss, our mood, or how we deal with stress. Testosterone (T) is one of those vital hormones, and important for optimal health in BOTH men and women.

 

Testosterone for women

All we ever hear about is how important testosterone is for men, but it might be equally important for women, here are a few examples as to why:

-Responsible for growth of lean muscle and fat loss

-It helps form new blood cells

-Keeps muscles and bones strong

-Enhances libido and sexual function

-Improve athletic performance

-Low levels are also related to depressed mood, lethargy and muscle weakness.

 

Testosterone in the brain

When testosterone levels decline in the brain it begins to suffer.

Research suggests that declining testosterone may account for some of the decline in cognitive function seen with age. For instance, one study found that low levels of free testosterone in men increased risk of Alzheimer’s disease.[1] All other risk factors for AD were accounted for in this study, so that’s saying something. Low T has also been associated with depression and other neurodegenerative disease. [2]

 

 2 things that lower Testosterone

1) Sugar and processed carbohydrates

Testosterone is decreased by as much as 25 percent in response to blood sugar spikes.[4] Over time this can lead to reduced insulin sensitivity and chronically low T. Blood sugar spikes the most in response to high sugar foods, especially “fake” (processed) ones.

It should be noted that select insulin spikes are beneficial for muscle growth and repair, for instance following weight training. The problem is excessive insulin spikes (excessive sugar and carb consumption) from crappy food sources, and excessive spikes when sedentary.

2) Nutrient deficiencies

Nutrient deficiencies also contribute to chronically low T, and they are very common today. Some of the most common deficiencies are Vitamin D, zinc, and magnesium. Not surprisingly, these are all important for testosterone. One study showed that men supplementing with 3 000 IU of vitamin D daily for a year increased bioavailable T by 20%.[5] Vitamin D labels advocate we take about 500 IU daily, this is nowhere near the necessary dose.

 

3 ways to naturally boost Testosterone

1) Eat more fat

We can all benefit from a little more healthy fat. All the “low fat, low cholesterol” health claims are likely the main contributor of chronically low testosterone levels. Dietary fat is literally a requirement to be able to produce testosterone- the precursor to testosterone is cholesterol. Meaning, as long as we keep prescribing statins business will be booming for Viagra (pardon the pun).

2) Strength train

Again, everyone would benefit from lifting more weights, even if it’s only 1-2 times per week. Women, you are not going to get “bulky”, and endurance athletes (marathoners), you would find that you can cut back on cardio and still improve capacity and performance.

Weight training drops body fat much faster than “cardio”, this automatically increases levels of testosterone. Particularly full body movements like squats and deadlifts will boost T.

3) Avoid estrogens

This is hard to do, xenoestrogens and chemical estrogens are everywhere. The problem with these is they are endocrine disruptors; which in men causes low libido, weight gain, and increase risk of prostate cancer. In women you see an increase in prevalence of breast cancer, endometriosis and infertility.

Here is an example of some everyday products packed with xenoestrogens: shampoos and conditioners, air fresheners, processed dairy, all soy products. These are some good things to buy organic and all natural if possible.

 

 

References

[1] https://www.ncbi.nlm.nih.gov/pubmed/19011295

[2] https://www.ncbi.nlm.nih.gov/pubmed/14745052

[3] http://www.meduniwien.ac.at/neuroimaging/people.html

[4] https://www.ncbi.nlm.nih.gov/pubmed/22804876

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712348/

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