This is a topic that gets brought up more than any in day to day talk in the shop. This one really hits home so I’m going to dive right in.
The pivotal role that testosterone plays increases as we cross the 40-year milestone. But the decline isn’t inevitable and can be managed, especially with the aid of some tips I’m going to give you.
Importance of maintaining a Ideal body weight
Keeping our body weight in check is directly linked to healthy testosterone levels. Excess body fat, particularly around the waistline, can negatively impact our testosterone. Multiple studies have shown that overweight and obese men often have lower testosterone levels. Soo, maintaining an ideal body weight is a very important natural way to boost testosterone. A four-inch increase in waist size increased a man's odds of having a low testosterone level by 75%; for comparison, 10 years of aging increased the odds by only 36%. That stat blew my mind. All in all, waist circumference was the strongest single predictor of developing symptoms of testosterone deficiency. https://www.health.harvard.edu/mens-health/obesity-unhealthy-and-unmanly.
Exercise To Boost Testosterone
Regular physical activity, particularly strength and resistance training, can significantly boost your testosterone levels. A consistent regular workout schedule is the most effective way to use exercise to increase testosterone. Especially hard compound movements. If you workout from home with minimal or no equipment think squats, burpees, pushups, pull-ups.
Quality Sleep
Good sleep is not just crucial for our overall health, but it’s also a big boy player to good testosterone production. Testosterone levels tend to increase during sleep and decrease during periods of wakefulness. Sleep deprivation can then lead to lower levels of testosterone. Here is the kicker- low testosterone is also linked to insomnia, creating a vicious cycle that can snowball. (Been there) Prioritizing quality sleep is not just beneficial for our overall well-being, but it’s a must have natural way to maintain healthy testosterone levels and our mental health.
Effects Of Alcohol And Tobacco On Testosterone
Alcohol and tobacco use can have detrimental effects on our testosterone levels. Alcohol can interfere with the hormones that are needed for testosterone production, and tobacco use can cause a variety of health issues that may indirectly affect your testosterone levels. Deep sleep is the first one that comes my mind. Limiting alcohol consumption and avoiding tobacco products will support healthy testosterone levels and contribute to overall health and longevity.
10 Foods I Have Incorporated in the last 10 years.
1.Honey- contains boron which is a natural mineral which can be found in both food and in the environment.
2. Garlic-contains a compound called allicin which can be useful for lowering your cortisol levels. Cortisol is produced in the adrenal gland, which is where testosterone is produced. When your body is under stress it produces cortisol and this has an impact on other bodily functions, including the production of testosterone
3.Eggs- Eggs are a great source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. Eggs have very versatile ingredients and not only do they help increase testosterone levels, they contain choline which is a powerhouse for its nootropic benefits. It is a direct precursor for Acetylcholine which is one of the neurotransmitters that controls memory formation and a number of other cognitive processes. Also, the protein in eggs will help with muscle building too!
4. Avocados- a wholesome food source with the richness of boron and magnesium. Suitable for vegetarians, avocado lies among the superfoods that increase testosterone naturally. Boron is well known for increasing levels of sex hormones including testosterone.
5. Ginger- Ginger is among the foods that boost testosterone upon daily consumption. Ginger is universally known for its priceless healing properties, helping in increased testosterone levels vital to healthy sperm morphology.
6. Bananas- Bananas contain an enzyme called bromelain which is known to help boost testosterone levels. Bananas are also excellent for maintaining energy levels and reducing antioxidants so make the perfect on the go easy snack!
7. Spinach- Spinach has long been considered one of the best testosterone boosting foods around! One of the most popular super foods, it was Popeye’s food of choice for a reason so it’s good for me. Spinach is a natural source of magnesium which has been shown to correlate positively with testosterone levels. Spinach also contains vitamin B6 and Iron which are both excellent testosterone boosters!
8.Sardines, shrimp, and Salmon- Canned sardines and oysters and frozen shrimp and salmon are excellent sources of selenium, zinc, and omega 3s, all of which may help support healthy testosterone levels. Good quality wild salmon is an excellent addition to the list of testosterone boosting foods because it contains magnesium, vitamin B and omega-3s which we have already established work to increase testosterone levels. Not only this though, it also helps lower the levels of the ‘Sex Hormone Binding Globulin’ which makes testosterone non-functional. If this is lowered testosterone can have more of an impact on your body.
9. Olive Oil- One of the healthiest nutritional choices, olive oil is among the must-have foods that increase testosterone. Thanks to its monounsaturated fatty acids (MUFA) content, olive oil is essential for good heart health. Besides, extra-virgin olive oil is the best choice for its micronutrients like vitamins E and K.
10. Berrys and Cherrys- A powerhouse source of antioxidants, berries protect against free radicals from oxidative stress and inflammation. Berries and cherries are high in flavinoid antioxidants, meaning they are foods that boost testosterone through the protection of cells of Leydig against inflammatory reactions. Also, stick to natural sources over artificially packaged products
Wrapping this up with supps
Here are some of the supplements that have given me increases in total and free testosterone from my bloodwork over the past 10 years. Tongkat Ali, Ashwagandha, Fadosia Agrestis, D-Aspartic Acid, Fenugreek, Shilajit, Vitamins D, and minerals like boron, magnesium, and zinc can be a valuable tool in your wellness arsenal and work best when combined with a healthy lifestyle. By maintaining a healthy weight, exercising regularly, getting quality sleep, and avoiding excessive alcohol, drug, and tobacco use, and eating the right foods you can naturally boost your testosterone levels and improve your overall health.
I am committed in helping you navigate positive lifestyle changes and providing you with the support you need to help get you there.If you’ve been reading these emails over the years you’ve heard my story.
So this is for the new readers if you’ve lost hope or think your test levels are low. Here is the quick rundown of damage I have done to my body.
I was sitting at a whopping total testosterone level of 33 back in 2009. Thats from doing everything you can dream of to destroy your body’s natural testosterone production. 13 years of steroid use, 18 years of drug & alcohol abuse. Overdosed more times than I can remember. I had my skull shattered in a fight and was in a coma in 2009 followed by 2 brain surgeries. Three open heart surgeries in 2007, 2012, and 2014. Liver failure, kidney failure, bleeding ulcers on life support in 2007 for 20 days. I have had a total of 19 surgeries now from my head to my ankles. Top that off with 6 years of TRT.
That said, and out of the way. I have now brought my levels up pretty consistently each year from 2014 to present day with a TON of self experimentation of bloodwork and trial and error over the last 10 years to sit at 650 ng/dl and free test was 88 pg/ml (normal 50-100) last blood panel in December. I’ll have an update on this in about 2 months. I hope by reading this you can use some of these tips and put a few of these things into play into your daily routine. There is hope!
If you have anything that has helped you get your testosterone up naturally please let me know.
Thanks for all the support over the years,
Josh & PFSN Team
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