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How To Increase Testosterone

Kayce

Kayce

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Ofcourse you can increase testosterone by visiting one of our sponsors but there are some natural ways you can do it too.

Big Ramy

What Guys Need To Know: How To Increase Testosterone Naturally The No Nonsense Muscle Building Way
By Patrick Warren

What Every Man Should Know about How to Increase Testosterone Naturally

This article will focus on the No Nonsense Muscle Building way that men can increase testosterone naturally via their diet and small lifestyle changes and whether exercise can actually boost testosterone as well. Men are focusing on increasing their testosterone levels to increase muscle size, reduce body fat, increase bone density, and promote libido, which bring great physical and psychological benefits. Declining testosterone levels are actually associated with a dwindling of the above mentioned attributes. While there are products available to boost testosterone levels, such as HGH (human growth hormone), the risks definitely outweigh the gains, especially since testosterone can be safely boosted by following a few easy tips.


Exercises to Increase Testosterone Naturally:

When working out to increase testosterone naturally, use compound exercises. In order to benefit the most from your efforts, you must use many muscle fibers which can be done by utilizing more than one joint and more than one muscle group. Examples include bench press, dead lift, back rows, shoulder press, close-grip bench press, and squats. When determining whether to go for high repetitions and low weight, or vice versa, choose heavier weights. This will not build as much muscle endurance as light weights but will increase testosterone more rapidly. Although you are lifting enough to limit your repetitions to about four to six per set, make sure you still do enough sets. Single sets of exercises can lead to marginal strength gains but it won't efficiently boost testosterone levels and increase testosterone naturally. Three to four sets is a good number to aim for.

Even though you may feel like it, do not work out every day as this will not allow your muscles the proper amount of time to heal and rebuild. It can also compromise your testosterone release. A good rule of thumb is to wait at least two days before working the same group of muscles again. Finally, cardiovascular exercise can be used to lower your weight and increase testosterone naturally. Excess weight is often associated with higher estrogen levels, which is the female dominant hormone that will inhibit the release of testosterone. Running, biking, swimming, stair stepping, and rowing are good exercises to burn a lot of calories. You should aim for about 45 to 60 minutes per cardiovascular workout, three times per week.


Nutrition and Foods to Increase Testosterone Naturally:

We all know that eating a balanced diet of quality proteins, whole grains, and lots of fruits and vegetables will enable overall good health, but some specific parts of this most favorable diet also contribute to muscle growth and increase testosterone naturally.

Vitamins and minerals, whether acquired via supplements or your daily diet, play a large role in increasing testosterone. Zinc is a mineral that aids in the natural production of testosterone. High levels of zinc can be found in oysters, red meat, chicken, turkey, and other fowl. Also, beans and dairy products contain zinc. The pituitary gland and testicles produce an amino acid called D-Aspartaten, which boosts the production of hormones to increase testosterone naturally. It also increases sperm production and the Journal of Reproductive Biology and Endocrinology reported that men taking 3 grams of D-Aspartate every morning increased their testosterone by 40%. Vitamins A, B, & E are all essential in the production of testosterone and not getting enough of these vitamins will ultimately lead to lower testosterone levels.

However, if your daily diet is rich in fruits & vegetables, lean meats, and nuts then you shouldn't have to worry about supplementing with any extra A, B, & E vitamins to increase testosterone naturally. You may want to start taking 1000-to-1500mg of Vitamin C per day because it has been shown to lower cortisol levels. This allows your body to make more Testosterone, and similar to Zinc, vitamin C reduces the armostase enzyme that converts your Testosterone into Estrogen.

Several foods, which should become a part of your regular diet, will naturally assist in boosting testosterone levels. Onions and garlic contain Allicin, which also contributes to increase testosterone naturally. It is generally believed that Allicin does not convert well in supplements, which just goes to show that real food is a better idea than something in pill-form. Cabbage and other cruciferous vegetables (broccoli, bok choi, Brussels sprouts, cauliflower, kale, collard greens, radishes, kohlrabi, and rutabagas), are not only sought after for anti-cancer and other healthful properties, but haven recently been revealed as testosterone boosters as well.

Cabbage contains roughly six times the zinc content per calories consumed compared with a shank of beef and can drastically help increase testosterone naturally. As for alcohol, even if you consumed only 2 drinks per day, alcohol still makes it hard for your liver to breakdown estrogen. This results in your body containing more estrogen & less testosterone, which will cause you to become more woman-like, which is obviously the opposite of the desired effect we are going for. Alcohol also decreases the levels of zinc in your body, and similarly, grapefruits can also make it hard for your liver to breakdown estrogen.


General Lifestyle Changes to Increase Testosterone Naturally:

As already mentioned, exercise is a great way to increase testosterone naturally, but weight loss should only come at a rate of about one pound per week. To further emphasize the point of not overdoing your workout routine, make sure to rest harder than you train. Overtraining can cause your testosterone levels to plunge as much as 40 percent. The symptoms of overtraining, irritability, insomnia, and muscle shrinkage, can be hard to miss. Don't try starving yourself to reduce weight because cutting your caloric intake more than 15 percent causes your brain to shut down testosterone production to wait out the famine. This can make it very difficult to increase testosterone naturally.

Surprisingly, morning sex has been found by German scientists to regulate your early morning testosterone surge and burn a few calories in the process. Midnight snacks can be helpful, if you're eating the right thing. Nuts, or foods with monounsaturated fat, are known to increase testosterone naturally. Remember, no matter how tough it may be, limit yourself to three alcoholic drinks per night. Binge drinking kills testosterone levels and alcohol affects the endocrine system and causes the testes to stop producing the hormone. Lastly, sleep, sleep, sleep. It is that important. Getting less than seven to eight hours per night can really mess with your circadian rhythm. This is why your testosterone levels are higher in the morning after a good night's sleep.




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Gadgithuku

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Hello, you have an extensive post on how to increase testosterone levels naturally. My take is that most men in the contemporary world are looking for quick fixes. They do not want to go the long yet sure way that revolves around good dietary practices and physical exercise. I believe that every man should be working out at least three times a week, which should be complimented by diets that are especially rich in proteins. In my case, I love eggs, and I ensure that I eat 3-4 daily. Other lifestyle changes like semen retention and quitting habits like watching porn add the icing on the cake. These small steps end up fostering significant gains in the long run. Besides, activities like lifting ensure that stress levels are reduced, and hence the stress hormones are eclipsed by testosterone production. Overall, I like your grasp of the topic and your genuine contribution toward ensuring that men are great.
 
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razaul

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Testosterone is an important hormone. It is produced primarily in the testicles of men. It is responsible for developing male sex organs and secondary sexual characteristics, such as facial hair, deep voice, and muscle mass. Testosterone also plays a role in maintaining bone density, sperm production, and sex drive. In women, testosterone is produced in smaller amounts in the ovaries and adrenal glands. It is essential for maintaining bone density, sex drive, and overall well-being.
Testosterone levels naturally decline with age in men, and low testosterone (or "low T") can cause a range of symptoms, including decreased sex drive, fatigue, and reduced muscle mass. Testosterone therapy, in the form of injections, gels, or patches, can help to improve testosterone levels. And alleviate these symptoms in men with low T. However, testosterone therapy can also have potential risks and side effects, and discussing the benefits and risks with a healthcare provider before starting testosterone therapy is essential.

Causes of Low Testosterone​

There are several potential causes of low testosterone (or "low T") in men, including:
  1. Aging: Testosterone levels naturally decline, and low testosterone is more common in older men.
  2. Obesity: Obesity can lead to low testosterone levels, as fat cells can convert testosterone into estrogen.
  3. Chronic illness: Chronic medical conditions, such as diabetes and kidney disease, can cause low testosterone levels.
  4. Certain medications: Some medications, such as steroids and opioids, can cause low testosterone levels.
  5. Damage to the testicles: Damage to the testicles, such as from injury or infection, can lead to low testosterone levels.
  6. Genetic conditions, such as Klinefelter syndrome, can cause low testosterone levels.
Symptoms of low testosterone: Decreased sex drive, fatigue, and muscle mass. Testosterone replacement therapy is recommended to alleviate these symptoms in men with low testosterone levels. However, discussing the potential benefits and risks with a healthcare provider before starting testosterone therapy is essential.





Benefits of Increasing Testosterone​

There are several potential benefits to increasing testosterone levels in men, including:
  1. Improved sex drive: Testosterone is vital for maintaining a healthy sex drive. Low testosterone levels can cause a decrease in libido.
  2. Increased muscle mass: Testosterone plays a role in muscle mass development. Increasing testosterone levels may help to increase muscle mass and strength.
  3. Improved bone density: Testosterone helps to maintain bone density, and low testosterone levels have been linked to an increased risk of osteoporosis.
  4. Improved mood: Low testosterone levels have been linked to an increased risk of depression. Some men may experience an improvement in mood with testosterone therapy.
  5. Improved quality of life: Testosterone therapy may help to improve the quality of life in men with low testosterone levels.

Diet and Nutrition for increasing testosterone​

Several dietary factors may help to increase testosterone levels:
Healthy diet: A diet rich in nutrients and low in processed foods may help improve testosterone levels. Some specific nutrients that may be important for testosterone production include:
  • Zinc: Found in foods like oysters, beef, and pumpkin seeds
  • Magnesium: Found in foods like nuts, leafy greens, and avocados
  • Vitamin D: Found in foods like fatty fish, egg yolks, and fortified foods
  • Protein: Found in foods like meat, poultry, and dairy products
Note: It is also important to note that excessive intake of certain nutrients, such as sodium and soy, may decrease testosterone levels. It is best to aim for a well-balanced diet that includes a variety of nutrients.
Consult with a healthcare provider before changing your diet to increase testosterone levels.



Exercise for Boosting Testosterone​

Regular exercise, especially resistance training, can help to increase testosterone levels in men. Resistance training includes using weights or other forms of resistance to build muscle mass. Some specific types of resistance training that may be effective for boosting testosterone levels include:
  1. Squats: Squats are an exercise that works multiple muscle groups, including the quadriceps, glutes, and hamstrings.
  2. Deadlifts: Deadlifts are another compound exercise that works multiple muscle groups, including the back, glutes, and legs.
  3. Bench press: It is a popular exercise that works the chest, shoulders, and triceps.
  4. Pull-ups: Pull-ups are a compound exercise that works the back, biceps, and forearms.
Note: The intensity, frequency, and duration of exercise can all affect testosterone levels. To engage in resistance training at least 2-3 times per week, using a challenging but not maximal weight, for a total of 8-12 repetitions per exercise. It is also essential to allow adequate rest and recovery between workouts to allow the muscles time to repair and grow.

Supplements for Enhancing Testosterone Levels​

Several supplements are marketed as being able to enhance testosterone levels. However, the effectiveness of these supplements is often unproven, and they can have potential risks and side effects. Some examples of supplements that are claimed to boost testosterone levels include:
  • D-aspartic acid
  • Fenugreek
  • Zinc
  • Vitamin D
Important note: The safety and effectiveness of these supplements have yet to be well-established, and they may only be suitable for some. In addition, some supplements may interact with medications or have other potential risks and side effects.
To get nutrients from food sources rather than supplements and to speak with a healthcare provider before taking any supplements to increase testosterone levels. Testosterone therapy, in the form of injections, gels, or patches, may be recommended by a healthcare provider for men with low testosterone levels. Still, discussing the potential benefits and risks with a healthcare provider before starting testosterone therapy is essential.

Sleep and Stress Management to increase testosterone​

Getting enough sleep and managing stress is essential for maintaining healthy testosterone levels. Chronic sleep deprivation and stress can lead to low testosterone levels.
Here are some tips:
  • 7-9 hours of sleep per night
  • Establish a regular sleep routine
  • Avoid caffeine and alcohol close to bedtime
  • Avoid screens (phone, laptop, TV) before bedtime
  • Create a comfortable sleep environment (dark, quiet, relaxed)
  • Practice relaxation, such as deep breathing, meditation, or yoga
  • Engage in physical activity
  • Seek social support
  • Seek professional help if necessary (e.g., Therapy)
Note: Everyone's sleep and stress management needs are different, and it is important to find what works best for you. If you are having trouble sleeping or managing stress, you should seek advice from a healthcare provider.

Making Lifestyle Changes for Optimal Testosterone Levels​

Several lifestyle factors can affect testosterone levels.
Here are some tips to help maintain healthy testosterone levels:
  1. Exercise regularly: Regular exercise, especially resistance training, can help to increase testosterone levels.
  2. Get enough sleep: Chronic sleep deprivation can lead to low testosterone levels. 7-9 hours of sleep per night must.
  3. Manage stress: Chronic stress can lead to low testosterone levels. Engage in relaxation, such as deep breathing, meditation, or yoga, and seek social support to help manage stress.
  4. Diet: Rich in nutrients and low in processed foods may help improve testosterone levels.
  5. Avoid tobacco and alcohol: Tobacco and alcohol use can lead to low testosterone levels.
  6. Maintain a healthy weight: Engage in regular physical activity and follow a healthy diet to maintain a healthy weight.
Note: Everyone's needs are different; find what works best for you. You should seek advice from a healthcare provider.

Conclusion​

Testosterone is an essential hormone for developing male sex organs and secondary sexual characteristics, as well as maintaining bone density, sperm production, and sex drive. Low testosterone levels can cause various symptoms, including decreased sex drive, fatigue, and reduced muscle mass. Testosterone replacement therapy, injections, gels, or patches, may be recommended to alleviate these symptoms in men with low testosterone levels. However, testosterone therapy can also have potential risks and side effects, and discussing the benefits and risks with a healthcare provider before starting testosterone therapy is essential. In addition to testosterone therapy, several lifestyle factors can affect testosterone levels, such as exercise, sleep, stress management, diet, and tobacco and alcohol use. Making healthy lifestyle choices can help to maintain healthy testosterone levels and overall well-being.
 
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