How to Boost Testosterone Naturally
Testosterone is the major androgenic hormone. It is responsible for the development of the male genitalia and their sexual traits. In females, it acts as an estrogen precursor. In both genders, it also produces anabolic effects and impacts behavior.
This sex hormone doesn’t just effect sex organs–It impacts hair growth, muscle protein synthesis, behavior, sexual drive, skin health, fat metabolism, muscle mass, bone density, heart health and a whole lot more.
Testosterone levels decrease with age and under other conditions. Your levels can be validated with a simple blood test by your doc. If your T-levels are low–you may actually be causing it, or there could be an underlying cause. Whatever the fountainhead—the symptoms of low testosterone are hard to pin on JUST testosterone. But the biggest indicator is reduced sex drive.
If you’re low on testosterone, you may also experience mood changes, fatigue, low energy, reduced strength, changes in hair, skin and nails.
In other words, when testosterone leaves the building, the party kinda dies.
So before we get to the science behind testosterone, let’s get to know it a bit.
What is Testosterone
It is a sex hormone produced by testes in men, ovaries in women and adrenal glands in both men and women. However; it is biosynthesized in the brain—specifically the hypothalamus.
Here comes a quick blitzkrieg of science, if you don’t like white-lab coat words, just skip to the next paragraph (quitter!).
Sex hormones are controlled by the gonadotropin-releasing hormone (GnRH). It is created by the hypothalamus, and it stimulates the pituitary gland to release other hormones. The other hormones are luteinizing and follicle stimulating and are released throughout life—especially during growth periods. Testosterone begins to decline in men after the age of 30.
Its normal for both sexes to experience reduced hormones as they age, however, for testosterone, aging is not the biggest factor in reduced t-levels—its actually lifestyle and bodyweight.
Awww snap. Yeah, we’re about to lay some things down in the accountability corner boys here soon, so get the gloves off and let’s have a round with reality.
What does it do?
We know it pretty much makes a man wicked handsome—but that’s not why its so coveted—well, not entirely. It’s the muscle building benefits it provides.
The hormones insulin and testosterone play key roles in muscle protein synthesis.
Studies show testosterone can increase muscle mass by 20 percent and muscle protein synthesis by 27 percent. This muscle mass increase is directly related to its stimulating effect on muscle protein synthesis.
But, you may never dip low enough in testosterone levels to warrant a prescription, thus, many want to know—how do you naturally boost testosterone levels?
Well, let’s talk about healthy levels and how to keep them healthy.
Normal T Levels
While the range is pretty broad the average total serum t-levels contain 2-3 percent free testosterone, and the remainder is bound to other proteins or SHBG. Testing at your doctor’s office prior to 11am is recommended to maintain standardization in range reference and accuracy.
The below range is normal for free t-levels
20 – <25 years: 5.25-20.7 ng/dL
25 – <30 years: 5.05-19.8 ng/dL
30 – <35 years: 4.85-19.0 ng/dL
35 – <40 years: 4.65-18.1 ng/dL
40 – <45 years: 4.46-17.1 ng/dL
45 – <50 years: 4.26-16.4 ng/dL
50 – <55 years: 4.06-15.6 ng/dL
55 – <60 years: 3.87-14.7 ng/dL
60 – <65 years: 3.67-13.9 ng/dL
65 – <70 years: 3.47-13.0 ng/dL
70 – <75 years: 3.28-12.2 ng/dL
75 – <80 years: 3.08-11.3 ng/dL
80 – <85 years: 2.88-10.5 ng/dL
85 – <90 years: 2.69-9.61 ng/dL
90 – <95 years: 2.49-8.76 ng/dL
95-100+ years: 2.29-7.91 ng/dL
20 – <25 years: 0.06-1.08 ng/dL
25 – <30 years: 0.06-1.06 ng/dL
30 – <35 years: 0.06-1.03 ng/dL
35 – <40 years: 0.06-1.00 ng/dL
40 – <45 years: 0.06-0.98 ng/dL
45 – <50 years: 0.06-0.95 ng/dL
50 – <55 years: 0.06-0.92 ng/dL
55 – <60 years: 0.06-0.90 ng/dL
60 – <65 years: 0.06-0.87 ng/dL
65 – <70 years: 0.06-0.84 ng/dL
70 – <75 years: 0.06-0.82 ng/dL
75 – <80 years: 0.06-0.79 ng/dL
80 – <85 years: 0.06-0.76 ng/dL
85 – <90 years: 0.06-0.73 ng/dL
90 – <95 years: 0.06-0.71 ng/dL
95-100+ years: 0.06-0.68 ng/dL
If tests show lower than normal levels, your doctor may prescribe testosterone. However, barring any underlying medical issues, there are things YOU can do to naturally boost your t-levels.
This is where you take the gloves off….it’s accountability time.
Ding Ding Ding…
Lose Weight to Boost Testosterone Levels
Reducing simple carb intake and increasing exercise can help you lower your body fat levels, improve insulin sensitivity and eventually help with maintaining or improving your testosterone levels.
As you begin to lean out, research shows increased testosterone can help you stay leaner as it suppresses fat cell generation. But as we know, around 80 percent of weight loss happens in that kitchen of yours. Let’s go there…
Clean Up Your Diet to Improve T-Levels
You’re going to have to sacrifice at first before you begin reaping benefits. Yeah, we’re talking about reducing carb intake. *insert white bread lover groan here*
But when you do reduce carbs, you’re kind of working against yourself AT FIRST.
But, as you reduce SIMPLE carbs, you reduce blood sugar spikes and improve insulin sensitivity (recall that insulin and testosterone both are key players in muscle building)
So, if you’re a carb fan, you’re likely getting too much sugar which is suppressing your free testosterone. At the start of a low-carb diet the body releases cortisol because it believes you are undergoing stress—and you probably are when you’re passing Mickey D’s with the one dollar large crispy carby fries beckoning your name. Keep going.
High-carb diets increase insulin levels and insulin lowers cortisol levels. Cortisol lowers testosterone levels, so you might be saying, why can’t I have those fries? Well, again, high-carb diets spike blood sugar and sugar lowers testosterone.
As your body adapts and cortisol levels relax, you’ll see the reduced simple carb and lowered sugar is letting free t flow more freely.
Take Your Vitamins!
Vitamins are essential to your health, but some are especially close to testosterone levels. Potassium, magnesium, zinc, and vitamin D deficiencies are shown to suppress testosterone production. If you don’t get enough of these micronutrients in your diet, it’s not hard to pop a vitamin every morning. If you don’t like pills-they even have yummy gummy vitamins to help you out. Just get them in your belly!
Exercise Supports Increased T-Levels
If you didn’t already know, exercise supports testosterone production. Strength training regularly is key to producing the testosterone you need.
Recall though, cortisol is not our friend here. Its important for cardiovascular health to incorporate cardio into your workouts, but don’t go all low t balls to the wall. Y our body produces cortisol during training no matter what. But, after an hour your body will start producing more cortisol in response to the stress of exercise, so keep your cardio to 30-60 minutes so you’re not fighting more than one battle at a time (other than the whole carb thing we mentioned—it’s important to lean out in order to be in a position to improve your testosterone levels.)
Reduce Stress to Improve Testosterone
Sleep deprivation and mental stress can also contribute to cortisol production by the body and really throw a wrench in your testosterone boosting plans. Getting enough ‘you’ time and sleep is important to ensure your body is functioning at optimal levels so you can get back on the health track. Try meditating, yoga walks or decompressing alone to get your body away from the grips of cortisol.
So, there you have it curious friend, all you needed to know about boosting testosterone naturally. No magic pills, no easy way out—it’s something you must earn on your own. Ahhh but the sweet reward of higher free-t is one you won’t want to miss.
- Take Your Vitamins
- Improve Your Diet (low-carb at first)
- Limit Sugar Intake
- Exercise Regularly
- Reduce Stress
If you’re struggling with fatigue or slower results in your training goals and you suspect its testosterone—always talk to your doctor. After that, consider muscle-building supplements to help you during your t-battle. If you’ve made it this far, we know you’re committed to change. We can’t wait to see you cross your finish line.