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6 Natural Testosterone Booster Alternative Methods

Popping pills should never be the sole solution to your testosterone troubles. It is going to be a source of moving things in the right direction however in order to reap the biggest benefits, it should be coupled with other lifestyle adjustments.

There are numerous natural testosterone booster alternatives to consider. Let’s take a look….

 

The Top 3 All Natural Ways to Boost Testosterone

exercise

1. Exercise

The endorphin release from exercise is one of the simplest ways to make you feel good about yourself. Exercise strengthens your muscles and your bones, it increases your energy levels and it’s a guaranteed way to increase your testosterone.

Resistance training and high intensity interval training are considered the most effective types of exercise however to some extent, any form of exercise should give you a boost to your T.

Studies

(1) In this study, differences in hormone values were found between men who were physically active and those who were sedentary. Testosterone levels were found to be higher in men that engaged in exercise.

https://www.ncbi.nlm.nih.gov/pubmed/26798202 – This study found that increasing volumes of exercise had more benefit to increasing testosterone levels than restricting calorie intake.

https://www.ncbi.nlm.nih.gov/pubmed/9660159 – This experiment found that resistance training improved serum testosterone levels in men who were previously not undergoing any training.

stress

2. Reducing Stress

Exercising your demons will certainly give you a heightened T count. It’s not only the body that you need to train but also your mind. High levels of stress cause the body to create more of the hormone cortisol, which directly translates into a reduction of testosterone. Cortisol and testosterone both require cholesterol in order to be synthesised. In times of stress, the body is producing more cortisol, binding it with cholesterol and therefore eliminating what is available for testosterone. To compensate, the body will also naturally suppress the release of testosterone.

Relax, yoga, meditate, have fun, laugh and of course see above to drop that stress and raise that T.

Studies

https://www.ncbi.nlm.nih.gov/pubmed/6348068 – Acute suppression of circulating testosterone levels by cortisol in men – In this study, testosterone levels were found to be directly impacted upon by the volume of cortisol in the body. As cortisol increased, testosterone levels were suppressed.

https://www.ncbi.nlm.nih.gov/pubmed/10454175 – Chronic burnout, somatic arousal and elevated salivary cortisol levels – This study of blue collar workers found that ineffectively coping with enduring stress is responsible for symptoms of burnout, i.e. physical fatigue, emotional exhaustion and cognitive weariness. Subjects showing signs of burnout had higher cortisol counts than those that didn’t.

https://www.ncbi.nlm.nih.gov/pubmed/8884416 – Relationships between testosterone, cortisol and performance in professional cyclists – This study of the performance outcomes of cyclists further details the relationship between testosterone and cortisol. Testosterone decreasing in the body is directly linked to higher levels of cortisol.

diet

3. Balance Your Diet

Ensuring your body is consuming enough food without overeating is an important lifestyle choice. Avoiding obesity and maintaining a healthy weight is critical for healthy T levels. Balancing your macronutrients – carbohydrates, protein and fats – plays a key role in this. Cholesterol, the building block for steroidal hormones such as T, is located within fats and so your diet should definitely consist of healthy fats to maintain solid T levels.

Olives and olive oils, nuts, avocado, red meat, butter, coconut oil and dairy products are all excellent examples of foods containing healthy fats.

Studies

https://www.ncbi.nlm.nih.gov/pubmed/3360302 – The effect of nutritional factors on sex hormone levels in male twins – This study of sets of male twins compared their diets to determine differences in hormone production and levels. Weight, obesity and intake of fat were significantly correlated with plasma testosterone. Calorie intake is certain to impact upon T levels.

https://www.ncbi.nlm.nih.gov/pubmed/10355847 – Differences between men and women as regards the effects of protein-energy malnutrition on the hypothalamic-pituitary-gonadal axis -In this study, it was found that protein-energy malnutrition is responsible for lower testosterone levels. Ensuring adequate reserves of functional energy (protein) and reserve energy (fat) would positively correlate with testosterone levels.

https://www.ncbi.nlm.nih.gov/pubmed/9029197 – Testosterone and cortisol in relationship to dietary nutrients and resistance exercise – Testosterone and cortisol levels in men were tested in this study both before and after exercise with a dietary analysis also undertaken. As well as showing high intensity exercises could elevate post exercise concentrations of testosterone, it also found that dietary intake could impact upon levels of testosterone in the body when at rest.

https://www.ncbi.nlm.nih.gov/pubmed/3558725 – Dietary lipids: an additional regulator of plasma levels of sex hormone binding globulin –  This study detected that higher fat intakes produced more plasma levels of cholesterol and lessened sex hormone binding globulin (SHBG). It also found that increases in SHBG, as a result of a lower fat diet, decreased concentrations of free testosterone.

Other Natural Ways to Boost Your Testosterone

   Sleep

4. Sleep

Integral to optimising the body’s function, a good night’s sleep is a powerful life enhancer. Diet, exercise and sleep form a holy trinity of a solution to most of life’s problems, including low testosterone. Anywhere between 7-10 hours of sleep is valued as being properly recuperative. It has been proven that 5 hours or less sleep per night is responsible for a decline in T levels and can cause a borderline deficiency.

Studies

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/ – Restricting the sleep for 1 week of young, healthy males in this study found that daily testosterone levels can decline by up to 15%.

https://www.ncbi.nlm.nih.gov/pubmed/17520786 – This study helped determine that morning testosterone levels are directly related to volume of sleep in older men. Coupled with the above study, this shows that whether you are young or old, the amount of sleep you have affects your testosterone.

https://www.ncbi.nlm.nih.gov/pubmed/19684340 – This study also indicated that sleep duration impacts testosterone and bioavailable testosterone. The more you have of the former, the more you have of the latter.

sunlight

5. Sunlight

A primary source of vitamin D for the body, sunlight is a sound way of improving the body’s absorption of vitamin D. This has been strongly correlated with an augmentation of testosterone levels, especially where vitamin D deficiency is evident.

Studies

https://www.ncbi.nlm.nih.gov/pubmed/21154195 – This study, conducted over the course of 1 year, showed that vitamin D deficient males who were given a vitamin D supplement were also found to have increased levels of total, free and bioavailable testosterone.

Score yourself a little sun and it will help your T levels maintain a healthy ratio.

alcohol

6. Moderate Alcohol Consumption

Alcohol is the primary social drug of choice for large swathes of the population. It goes without saying that excessive alcohol consumption is detrimental to the health of the body (and mind). This extends to the volume of testosterone whilst consuming alcohol. A number of studies have linked alcohol intake to a reduction in T, so it also goes without saying that if you’re drinking a lot, you probably aren’t helping your T levels out.

Studies

https://www.ncbi.nlm.nih.gov/pubmed/894528 – This study showed that plasma testosterone levels became depressed as blood alcohol levels were raised.

https://www.ncbi.nlm.nih.gov/pubmed/11912073 – In this study, the affects of acute alcohol intoxication were found to have opposite outcomes for men and women. Plasma testosterone was found to be reduced in men but higher in women. A few drinks might briefly help your T, but not if you’re male…

https://www.ncbi.nlm.nih.gov/pubmed/6443186  – Increased adrenal secretion of cortisol is likely to negatively impact the level of testosterone in intoxicated men were the findings of this study.

Following these natural methods to boost your body’s testosterone production might require some careful and honest analysis of your lifestyle. Making the necessary adjustments will not only give you a boost to your T but they will have wider ranging benefits that will have you feeling fitter and healthier in no time.

Testosterone Ranges – What is the Norm?

There are any number of reasons why you might want to boost your Testosterone. Improving your stamina in the gym or on the sporting field, promote a healthier immune system, or putting some bounce back into your bedroom are all positive outcomes to healthy testosterone levels. In fact, there are wide range of physical and mental issues affecting men that can be improved with an increase of testosterone. Low testosterone has been linked to depression, issues with memory, concentration, motivation and confidence, increases to body fat, decreased muscle mass, bone fragility and increase in fatigue. We recommend you seeing your doctor and getting a blood test if you recognise any of these symptoms creeping into your life. It could be because you suffer from low T levels.

So What are Healthy Levels?

Testosterone is measured in nanograms per decilitre (ng/dl). The consensus between multiple research centres is that a range of approximately 280-1050 ng/dl is considered to be a normal range. (1) (2) (3)

Testosterone declines in men over time and on average from the age of 30, levels can be expected to drop by approximately 1% per year.

This table outlines normal ranges for males over time :

Age:                                  T Level (ng/dL):
0-5 mo.                                 75-400
6 mos.-9 yrs.                        < 7-20
10-11 yrs.                             < 7-130
12-13 yrs.                             < 7-800
14 yrs.                                  < 7-1,200
15-16 yrs.                             100-1,200
17-18 yrs.                             300-1,200
19+ yrs.                                240-950
Avg. adult male                    270-1,070
30+ yrs.                                -1% per year

(4)

Determining abnormalities in T levels are often sufficiently conducted by tests for your total T. However, some irregularities may still exist despite ‘normal’ levels in which case free testosterone and bioavailable testosterone levels can also be assessed. Total testosterone is essentially comprised of 3 sub types of testosterone:

  1. Free testosterone. It’s labelled free as it isn’t attached to any proteins and can be utilised by the cells to help build muscle and boost your mood.
  2. SHBG bound testosterone. Sex hormone-binding globulin (SHBG) is a protein, produced in the liver, that the majority of testosterone is bound to. The amount of SHBG in the body helps to regulate the amount of free testosterone. It cannot be unbound.
  3. Albumin bound testosterone. Albumin is also a protein produced in the liver that binds with testosterone. In this form it is not bioavailable, similar to SHBG bound T, however it can become unbound and utilised as free testosterone as the link between albumin and testosterone isn’t strong.

Historically, only the free testosterone was thought to be the biologically active component. It’s now recognised that albumin and testosterone are found to dissociate freely in the capillary bed, thereby making testosterone becoming readily available for tissue uptake. Therefore, all non-SHBG-bound testosterone is considered bioavailable.

Healthy ranges for free testosterone and bioavailable (free + albumin bound) testosterone appear below

FREE TESTOSTERONE
Males (adult):
20-<25 years: 5.25-20.7 ng/dL
25-<30 years: 5.05-19.8 ng/dL
30-<35 years: 4.85-19.0 ng/dL
35-<40 years: 4.65-18.1 ng/dL
40-<45 years: 4.46-17.1 ng/dL
45-<50 years: 4.26-16.4 ng/dL
50-<55 years: 4.06-15.6 ng/dL
55-<60 years: 3.87-14.7 ng/dL
60-<65 years: 3.67-13.9 ng/dL
65-<70 years: 3.47-13.0 ng/dL
70-<75 years: 3.28-12.2 ng/dL
75-<80 years: 3.08-11.3 ng/dL
80-<85 years: 2.88-10.5 ng/dL
85-<90 years: 2.69-9.61 ng/dL
90-<95 years: 2.49-8.76 ng/dL
95-100+ years: 2.29-7.91 ng/dL

BIOAVAILABLE TESTOSTERONE
Males
< or =19 years: not established
20-29 years: 83-257 ng/dL
30-39 years: 72-235 ng/dL
40-49 years: 61-213 ng/dL
50-59 years: 50-190 ng/dL
60-69 years: 40-168 ng/dL

Testosterone production lessens as we age and the symptoms of having low testosterone are detrimental to our health. If your lifestyle is being affected by any of these symptoms, it can’t hurt to ask your doctor if it could be due to low testosterone and be tested appropriately.

Article Resources

1. https://www.healthline.com/health/low-testosterone/testosterone-levels-by-age#adolescence

2. https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=167&ContentID=testosterone_total

3. https://academic.oup.com/jcem/article/102/4/1161/2884621

4. https://www.mayomedicallaboratories.com/test-catalog/Clinical+and+Interpretive/83686