Episode 118 - How to Increase Testosterone!

Get Lean Eat Clean

In this micro episode, I wanted to share some tips that will help boost your testosterone, naturally!

The male body needs to produce the right amount of testosterone in order to maintain optimum physical, sexual, and mental health. This hormone is essential for your fertility, bone and muscle strength – even your mood.

Testosterone levels peak during your late teens but begin to gradually decline once you hit 30. ‘Normal’ testosterone levels can vary widely from person to person.

The symptoms of low testosterone (sometimes called “low-T”) reflect the role that the hormone plays in your body. As testosterone is essential for your fertility, energy levels, muscle and bone strength, low-T can impact these areas of your health.

You may suffer from:

• Loss of sex drive and erectile dysfunction
• Fatigue and problems sleeping
• Decreased muscle mass and brittle bones
• Loss of body and facial hair
• Depression, irritability, or memory loss

Here are some ways to naturally boost testosterone:

• Improve your sleep. Most of your testosterone is produced and released during sleep. And studies have found that those who sleep less have lower testosterone. Aim for 7 to 9 hours of sleep a night.
• Exercise regularly – including weight training.
• One study found that men who undertook resistance training 3 times a week for 4 weeks experienced increased testosterone levels immediately after the workout, and over time.
• Don’t skip leg day! A study by the Institute of Sports Science and Clinical Biomechanics hammers this home. It split participants into an arm-only workout group and a leg-and-arm workout group, with results showing that testosterone increases were significantly higher in those exercising their lower body in addition to their upper body.

Here are some of the vitamins and minerals that are crucial for testosterone production, plus extracts that help boost testosterone levels:

• Vitamin D. Many of us are deficient in vitamin D, the so-called ‘sunshine vitamin’. But this is not just a problem for your overall health. Vitamin D and testosterone are closely connected. According to one study, daily doses of vitamin D can increase your testosterone by 25%.
• Magnesium. It plays a role in over 300 different enzyme systems, regulating all sorts of different processes in your body. One of those is testosterone production. Studies have found that magnesium supplements increase testosterone – and the results are particularly dramatic in active men.
• Zinc. Zinc deficiency is a common deficiency that is associated with low T. Studies have shown that zinc supplementation can increase testosterone production. Oysters contain more zinc per serving than any other food.
• Maca and ginseng. Extracts from the ginseng and maca plants can help to reduce symptoms of low T. While ginseng has been found to possibly boost testosterone production, there’s pretty strong evidence to suggest that maca can boost sperm health and increase libido.

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