How to Increase Testosternone Naturally, by Ralph Teller

How to Raise Testosterone Levels and Production Naturally

The purpose of this article is to (i) educate you on the role testosterone plays in men's health and (ii) provide information to help you naturally keep your testosterone levels up so you will be stronger and live longer, and (iii) help you be a better athlete!!

What is testosterone?

Testosterone is the hormone that gives men their male characteristics. Testosterone give men their a deep voice, higher muscle mass, facial and torso hair, and aggressive behaviour.

Testosterone also is the hormone that controls sexual function in men. Testosterone is know for its ability to increase libido. Testosterone also plays a key role in keeping men's bones dense and strong and in building muscle mass.

When do Testosterone Levels Begin to Decrease?

Testosterone levels are at the highest during puberty and adolescence when boys physically change to young men. However, testosterone levels begin declining after the age of 30. This decline leads to many changes in your body.

The normal level of testosterone in your bloodstream is between 350 and 1,000 nanograms per deciliter (ng/dl).Testosterone begins declining after the age of 30 and research indicates that in an average men generally lose 1% of testosterone a year. This decline is testosterone levels is gradual but on average by the time you reach 40 you have already lost 10% of this hormone and you can feel the effects more sharply.

Testosterone levels in American men have been declining steadily over the past two decades, according to a 2006 study in the Journal of Clinical Endocrinology and Metabolism.

What are the Results or Symptoms of Low Testosterone Levels?

Decreasing testosterone levels can result in:

• -Loss of lean muscle
• -Weight gain specially around the waistline
• -Decline in libido and erectile dysfunction
• -Decline in energy levels
• -Irritability
• -Depression, mood swings
• -Decreased bone density which makes your bones more susceptible to fractures etc -Testosterone levels in the low range (a blood serum score below 350 ng/dl) may increase your chances of dying of a heart attack.
• -Low testosterone seems to predict increased risk of total mortality in cardiovascular disease as well as cancer," said Dr. Kay-Tee Khaw, professor of clinical gerontology at the University of Cambridge School of Clinical Medicine in Britain.

There is considerable evidence of an association with depressive symptoms and low testosterone levels in men. See Amiaz, Kanayama, Pope, Seidman “Testosterone Supplementation for Depressed Men: Current Research and Suggested Treatment Guidelines” Experimental and Clinical Psychopharmacology 2007, Vol. 15, No. 6, pages 529-538. See How to Treat Depression Naturally

How to Increase Testosterone Production Naturally

These factors play a key role in determining and increasing testosterone levels:

1. SLEEP. Have a routine of regularly getting enough sleep. Lack of good sleep is probably the number one reason for compromised testosterone levels. Full sleep enables the body to repair and recovery. The highest release of hormones into our blood stream, including Testosterone, occurs while we sleep. See here for 12 Tips to Good Sleep.

2. MAINTAIN A HEALHTY DIET AND EAT FOODS HIGH IN ZINC and MONOUNSATURATED FATS. Eating nuritious foods in general and foots high in zinc and monounsaturated fats, in particular, raise testosterone levels. See below which foods will increase and decrease testosterone!

3. EXERCISE. Regular sustained (at least an hour) of brisk aerobic exercise three times a week will help raise your testosterone levels. Daily is better. Cycling, Hiking, walking, Swimming, Running are all good aerobic exercises to increase testosterone levels. This aerobic exercise should be at a level to increase your heart rate. Be part of a sports team!

4. LIFT WEIGHTS. Weight lifting is already known for its hormone releasing potential, but in order to really get the maximum benefit, try turning up the intensity. One way to accomplish this is by doing active recovery in between sets. You can do jump ropes, step-ups, seated balances, box jumps, jogging around the gym floor or power skips. What's important is to keep your heart rate up!

5.RECOVER FROM WORKOUTS. Recovery is an essential component of weight training and long aerobic exercise. If you overtrain -- meaning you don't allow your body to recuperate adequately between training sessions -- your circulating testosterone levels can plunge by as much as 40 percent, according to a study at the University of North Carolina.

6. COMPETE. Competition raises the sense of mission, sharpens the focus, increases metabolism and with it testosterone production.

7. KEEP ARTERIES CLEAR. The clearer the arteries, the better the body is able to deliver testosterone via the blood. Clear arteries goes a long way toward a better erection. See here for How to Naturally Maintain Clear Arteries.

8. AVOID NEGATIVE STRESS. Too much stress (negative stress as opposed to challenge)or worry depresses the immune system and reduces testosterone production.

9. HAVE CHALLENGE. Challenge and adventure, either physical, mental or emotional is a good way to get the juices flowing, including testosterone.

10. HAVE MORNING SEX. German scientists found that simply having an erection causes your circulating testosterone to rise significantly -- and having one in the morning can goose your natural post-dawn testosterone surge. Frequent sex is a good idea, is healthy and can boost testosterone. From a physiological perspective, having sex increases testosterone levels, which cause an increase in strength, energy, aggression and competitiveness.

There is a big discussion about whether too frequent ejaculation is healthy in the long term. There is compelling authority that ejaculation control and discipline improves men's health, vigor, longevity and sexual vitality. See Ejaculation Frequency for Optimum Men's Health and Longevity!

11. DON'T DRINK MORE THAN 3 ALCOHOLIC DRINKS PER DAY. Alcohol affects the endocrine system, causing your testes to stop producing the male hormone.

12. DON'T SMOKE. There are studies that have shown that smoking can reduce testosterone levels and, according to a recent study by the Boston University School of Medicne, decrease genital size. In the same way that smoking has been shown to damage the ability of the blood vessels in the lungs and heart to retain elasticity, the vessels of the penis may be equally affected. The blood vessels of the penis are much smaller than those of the heart so constriction in this area may have relatively more severe consequences.

13. MANAGE WEIGHT. Obese men had a 60 percent higher chance of having a low volume of semen, according to Ghiyath Shayeb. They also had a 40 percent higher chance of having some sperm abnormalities. Ghiyath Shayeb of the University of Aberdeen presented these research results at a meeting of the European Society of Human Reproduction and Embryology. 

Foods that Increase Testosterone Levels

One supplement that should be considered absolutely essential for maintaining a man’s testosterone levels is Zinc. This busy mineral is involved in almost every aspect of male reproduction, including testosterone metabolism, sperm formation, and sperm motility. Also, as medical evidence suggests that men experience a significant loss of zinc with each ejaculation, eating a food high in zinc after ejaculation is recommended.

These foods are abundant in Zinc and Vitamin B and help elevate testosterone levels naturally:

Oysters not only help increase testosterone and improve libido in men but also helps increase semen production and improve sperm count, thereby giving a big boost to your fertility and potency.

Garlic is one of the the best natural ways to raise testosterone levels because it contains a strong compound called allicin that can increase the levels of testosterone hormone

Other foods sources that are rich in zinc and can help enhance your testosterone levels include animal protein, Dairy and poultry products, including eggs. In fact, zinc form animal protein like Beef or red meat is more readily absorbed by your body than from any other source.

Essential fatty Acids like Omega 3 also play a key role in impacting testosterone levels positively. The best source of essential fatty acids like Omega 3 is oily fish like salmon, sardine and mackerel

Nuts are good for your nuts. Research has found that men who ate diets rich in monounsaturated fat -- the kind found in peanuts -- had the highest testosterone levels. It's not known why this occurs, but some scientists believe that monounsaturated fats have a direct effect on the testes. Nuts, olive oil, canola oil and peanut butter are good sources of monounsaturated fat.

Eat cruciferous veggies. Broccoli, cauliflower and cabbage yields compounds called indoles that help lower certain estrogens, which in turn can help reduce estrogen’s inhibitory effects on testosterone production.

Soy Lowers Testosterone Levels and Sperm Count, so does Refined Sugars

Eating a half serving a day of soy-based foods could be enough to significantly lower a man's sperm count, U.S. researchers have found.

The study is the largest in humans to look at the relationship between semen quality and a plant form of the female sex hormone estrogen known as phytoestrogen, which is plentiful in soy-rich foods. "What we found was men that consume the highest amounts of soy foods in this study had a lower sperm concentration compared to those who did not consume soy foods," said Dr. Jorge Chavarro of the Harvard School of Public Health in Boston, whose study appears in the journal Human Reproduction.

Warning! Soy has become a filler for many products, including many 'health' or 'protein' bars. Read the content labels before you buy and have your mom, wife or girlfriend read them before they buy for you. These products should be avoided by men. Guys, the indications are that soy reduces testosterone. Why take that risk?!

Soy, because it encourages the production of estrogen, also inhibits production of the Growth Hormone. See What Stimulates and Inhibits the Growth Hormone

Some Scientists also have concerns that exposure of babies to levels of phytoestrogens as high as found in infant soy formular milk is an unnecessary risk to take on behalf of the male babies. This is so because for a period after birth and lasting up to six months or more the testes are very active and levels of the male sex hormone 'testosterone' in blood can reach adult levels. Some scientists believe there is every reason to suppose that human male babies fed with soy formula milk will show a suppression of their neonatal testosterone surge.

Athletes should also note that soy protein is a rich in phytic acid which reduces mineral and trace element absorption Studies assessing markers of iron status show that supplementing isoflavone rich soy protein isolate reduces iron status by more than 7%. In contrast, the same study also showed that a whey protein supplement actually increased iron status by more than 9%. Iron is essential for oxygen transport and to maintain muscle performance, yet many athletes suffer with low iron stores. Symptoms include shortness of breath, poor exercise performance and slow recovery after exercise. It is clear that supplements containing soy proteins could bring about iron deficiency and impair exercise performance.

Nutrient depleted refined carbohydrates such as refined simple sugars increase the level of insulin in blood which affects testosterone production negatively.

Unless Necessary, Testosterone Supplements are Not Recommended due to Side Effects

Medical professionals recommend that If you have reduced levels of sexual desire, have your testosterone level checked immediately. This is so especially since low testosterone levels increase the risk of heart attack.

Unless your testosterone levels are very low and need to be more quickly increased, the natural ways of increasing testosterone levels should be your first consideration. However, you can replenish your testosterone stores with injections, gels, pills or patches. Note, these medical treatments are no panacea: Side effects include acne, high cholesterol, shrunken testicles and liver damage. Further, don't take supplements like DHEA or androstenedione to boost testosterone; they might increase your risks of prostate cancer and heart disease. Ask your physician about potential side effects.

There is some debate and concern whether taking Testosterone supplements decreases the ability of the body to naturally produce testosterone.

More about Ralph Teller. See Ralph's 1Vigor Log Calendar.