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In this video I lay out 6 Simple Proven ways to Naturally Boost your testosterone!
00:00 – Introduction
01:52 – Drink Enough Water!
02:58 – Lift Weights
03:50 – Get Enough Sleep
05:38 – Eat Saturated Fat
06:39 – Get Vitamin D
07:27 – My Current Testosterone Levels
Dehydration has a direct impact on the production of cortisol. Make sure you drink enough water throughout the day, but especially while exercising. There’s an interesting study that found that cortisol levels increased significantly when candidates exercised while dehydrated. The increase in testosterone levels that are normally associated with exercising was greatly suppressed when the participants were dehydrated.
Lift Weights: Now, there’s still a lot to learn about exercise and it’s effects on Testosterone, but it has been shown that testosterone levels do rise after exercise. Sometimes it’s 15 minutes after exercise, sometimes an hour, when testosterone is elevated, but it’s hard to say how much of an effect this temporary boost may have, though it certainly can’t hurt getting that extra bump several times a week. It should be noted though, that elite athletes and people who may overtrain can actually see a drop in their testosterone levels, likely related to elevated cortisol levels b/c they’re putting their body under too much stress; but even with this temporary reduction, it’s hard to say how much of a negative effect that would have long-term. Long story short, it’s way more beneficial to exercise than not, but be smart about it; don’t run your body into the ground; you can gauge this by how good or bad you’re able to recover between workouts.
Sleep: There are numerous benefits to having a good nights sleep. In fact, your testosterone increases when you sleep, with levels peaking while entering the dream state and remain elevated until you wake up. However, not getting enough sleep will actually decrease your daytime testosterone levels up to 15% when you only get 5 hours of sleep; in fact, One long-term study observed that those who slept only four hours per night had borderline deficient levels. Most people should be ok in that 7-8 hour range.
Reduce Stress: The exact physiological connection between stress and low testosterone isn’t known, but it’s speculated that there are certain brain chemicals that secrete in response to stress, which affects the part of the brain that controls testosterone production. There is also likely a cortisol related link as it only makes sense that a stressed out person would have elevated levels of Cortisol; it is after all called the stress hormone. Having high levels of stress is really a vicious cycle though; as side effects include lacking motivation to exercise and also negatively affecting sleep, both of which negatively impact testosterone levels. So how can you reduce stress? Well, you really need to take some time for yourself doing something you enjoy. Whether going out in nature, or on walk, painting; listening to relaxing music. Soaking in the tub. Also yoga would be great, or even exercising, cardio or weights.
Saturated Fat: Don’t cut too much fat out of your diet; especially saturated fat, as that is actually a pre-cursor to Testosterone production.
Men who get less than 20 percent of their dietary needs from fats have been found to have consistently lower testosterone levels.
You do want to try and get healthier fats overall however; skip all the trans-fatty acids if possible; that’s the garbage they put in a lot of snacks and other processed food. Current “guidelines” say that a healthy diet should consist of 25-35 percent fats, 10 percent of which should be saturated fat; so just kinda keep that in mind. Saturation fat is also vital when it comes to absorbing Vitamin A and D.
Vitamin D has been proven to be important in producing healthy testosterone levels in men and there is quite a bit of data out there showing a lot of people are quite deficient in it. One study found that healthy men who supplemented with 3332 I.U.s of Vitamin D for a year ended up with over 25% more Testosterone than those who took a placebo. You can of course get your dose of Vitamin D from the suns UVB rays, which hit the cholesterol in the skin cells, providing energy for Vitamin D synthesis to occur.
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