Increasing Testosterone Naturally

Increasing testosterone naturally is possible through various means. Here we will examine how to increase testosterone naturally through nutrition, exercise, supplementation and other lifestyle factors.

Testosterone is a powerful fat-burning (lipolytic) and muscle-building (anabolic) hormone produced by the testes in males and the adrenal glands in females. It also has androgenic effects, which means it is responsible for male sexual characteristics.

For men, it is important to keep testosterone elevated as much as possible, so any lifestyle factor that may assist with increasing testosterone naturally should be encouraged. Testosterone enhancement may be done by increasing the body’s production of testosterone and by suppressing the body’s production of cortisol, a hormonal antagonist of testosterone.

The consumption of carbohydrate can have both a positive and a negative effect on testosterone. Chronic carb consumption lowers testosterone by promoting insulin production, which may lead to insulin resistance and elevated cortisol levels. Cortisol antagonises testosterone production. However, periodic carbohydrate feedings may boost testosterone production by reducing sex hormone binding globulin (SHBG), which increases the level of ‘free’ testosterone.

There appears to be a positive correlation between dietary fat intake and testosterone levels in men. Unfortunately though, a high fat intake does not mean testosterone levels will also be high.

However, increasing fat intake from a low-fat diet to a moderate fat diet will have the effect of increasing testosterone naturally. The increase in testosterone is dependent on the type of fat consumed. Monounsaturated fat and the much maligned saturated fat raise testosterone levels, but polyunsaturated fat does not.

Whilst a high intake of carbs may suppress testosterone production (by raising cortisol and promoting insulin resistance), lowing fat intake has the most powerful testosterone suppressing effects.

Alcohol also has the effect of lowering testosterone and as blood alcohol levels rise, testosterone levels fall. There are many signs of low testosterone.

Since protein has a growth hormone-boosting effect, and growth hormone has a mutually-reinforcing relationship with testosterone, protein may indirectly have the effect of increasing testosterone naturally.

Studies show that men who exercise regularly have higher levels of testosterone than their sedentary counterparts. Furthermore, older fit men may have higher testosterone levels than younger unfit men.

Exercise is just another way that has the effect of increasing testosterone naturally.

The body’s testosterone production and growth hormone production are affected by similar factors. With regards to exercise, a higher level of relative intensity increases both testosterone and growth production. However, as is the case with growth hormone, testosterone levels may be lowered if exercise is excessive. Accordingly, resistance training tends to be the most effective form of exercise to boost testosterone production, but aerobic exercise, by increasing fitness, may also increase the body’s production of this valuable hormone.

The body’s testosterone production in response to exercise, however, is more complex than the growth hormone production. Elevated growth hormone production in response to exercise is rapid and immediate, whereas an elevated production of testosterone during exercise tends to be very mild. An increase in the production of testosterone in response to exercise mainly occurs during the recovery period around 5-15 hours post-exercise.

The testosterone rebound following exercise can also be influenced by many other lifestyle factors including, fitness level, sleep, stress, and nutrition. Boosting testosterone production has a powerful positive influence on growth hormone production as well.

An interesting and little-known factor that may influence testosterone production is sunlight! In animals, light availability can influence hormone production and length of breeding season. In humans, studies have shown that sex hormone levels are highest during the time of the year when the sun shines the longest.

Serum testosterone levels may also be increased by supplementing the diet with the herb, Tribulus terrestris. Tribulus has been shown to increase levels of luitenising hormone by up to 72%, which directly effects the production of testosterone by the testes.

Here’s a summary of testosterone’s functions:

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