Six Hacks to Naturally Boost Testosterone Production

Posted by Dr. Michael White, Updated on November 19th, 2021
Reading Time: 3 minutes

Testosterone Deficiency is epidemic throughout America. Millions of men throughout the nation struggle with Testosterone Levels that are lower than ever before. There are various causes—environment, genetics, diet, and lifestyle all contribute to Low-T. The condition becomes more likely the older that you get, and many men will require Bio-Identical Testosterone Therapy as a means to overcome their Hormone Imbalance.

While there is some inevitability involved in the natural decline in Testosterone Production over time, there's a lot you can do to augment your Testosterone and mitigate the risks associated with Low-T. Let's discuss six highly effective ways to keep Testosterone Levels at their peak.

More Weights, Less Cardio

Cardiovascular exercise is essential for long-term health and well-being, but it's important to be wary of the effects of excess cardio. Studies have shown that excessive Cardio suppresses both sex drive and Testosterone Production. Long-distance runners and marathoners are particularly at risk, but even too much time on the elliptical can be a problem. High-Intensity Interval Training, on the other hand, is capable of boosting both Testosterone and HGH Levels. Focus on Cardio Exercises that push your body harder for shorter periods to encourage increased Testosterone Production.

Avoid Crash Diets and Severe Caloric Restriction

While it's true that excess body fat does lead to increased Estrogen dominance at the expense of Free Testosterone, cutting back the calories harshly can have negative consequences for hormone balance. Crash diets aren't healthy, and they cause your body to shift into self-preservation mode. When in this physiological state, your body actually prefers burning muscle over burning fat. This contributes to fatigue which makes it harder to work out and exercise.

Less muscle activity directly leads to less pressure to produce Testosterone. Then, since your body is preserving body fat, the influence of Estrogen remains stronger than it would be with a more sensible diet. Ideally, you should opt for a dietary restriction of no more than 500 calories to lose weight without sacrificing Testosterone Production.

Vitamin D via Sun, Diet, or Supplementation to Maximize Testosterone Production

You may not realize it, but tons of people don't get enough Vitamin D every day. The prevalence of indoor jobs and more sedentary lifestyles mean that a lot of people don't get much exposure to the sun. In areas known for dreary climate and long winters, it may just be difficult to get any sunlight at all. Men over 50 often have trouble properly metabolizing sunlight into Vitamin D. Research shows that Vitamin D is essential to optimal Testosterone Levels.

Luckily, supplementation and fortification are effective ways to get the daily recommended value of Vitamin D. Some great natural options are mushrooms, egg yolks, tuna, sardines, and salmon, along with fortified milk and cereal. If possible, always try to get out in the sun at least twice a week for around half an hour.

Creatine Contains Building Blocks of Testosterone

Creatine is produced by your muscles, but it's also available in supplement form as a means to increase the effectiveness of workouts and weight training. You shouldn't go overboard with supplementation, but multiple studies have shown that the combination of supplemental Creatine and a reliable anaerobic workout routine can bolster Testosterone Levels more than exercise alone.

Maintain Moderately Low Body Fat

While it's true that being overweight or obese can have a negative influence on your Testosterone Levels, too little body fat can also prevent your body from producing adequate Testosterone. Even if you work out heavily, your Testosterone Levels will plummet if you don't have enough body fat to allow for regular physiological function. Studies have shown that professional bodybuilders experience significant Testosterone Deficiency resulting from their preparation for contests, leading to fatigue and sapped libido. To maintain good health and keep Testosterone flush, you should aim for 8-20% body fat.

Ashwagandha for Herbal Testosterone Enhancement

Ashwagandha is a naturally occurring plant that has garnered a lot of attention recently for its beneficial health effects. This herb is a member of the nightshade family and is also known as winter cherry or Indian ginseng. Studies have shown that Ashwagandha provides several health benefits when used as an herbal supplement, including improved cognition, reduced anxiety, and improved mood. Studies have also shown that the long-term use of Ashwagandha can dramatically boost Testosterone for men between 40 and 70.

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