How to Increase Testosterone Naturally | Science Explained

A few years ago, a bodybuilder, a friend of mine from the gym, told me that it is very important that I do squats, deadlifts and other heavy compound exercises because they

increase

testosterone

more than light weight movements or machine exercises and it results that in a way he was right. It has long been established that resistance exercise

increase

s serum concentrations of hormones such as the growth hormone

testosterone

and igf-1, and seminal research from the 1990s and early 2000s led by dr. Bill Kramer showed that the greater the tension training, that is, training with heavier loads and the more muscle mass involved in the exercise, that is, training with compound movements, for example, the more increase in testosterone is seen and the reasoning behind From there it was quite simple, since we know that testosterone Anabolic with the aim of increasing it acutely must carry a lot of weight when it comes to designing an effective training program focused on hypertrophy and,

naturally

, I continued to believe for several years that the reason the training style was so effective for me was that I was gaining. increase my testosterone, it wasn't until later that I realized that the increased testosterone level seen with these training modifications is simply not enough to increase muscle growth on its own and that this heavy compound strategy is probably effective for a different reason. induces a progressive tension overload and activates a large volume of muscles, with the modest increase in testosterone being a mere side effect, so to speak, and this is the most agreed opinion in current scientific literature, since more recent data from Western colleagues from McMaster University concluded that Post-exercise increases and these hormones cannot be used as surrogate markers of hypertrophic potential in humans, a small muscle, and if you just look at some of their data, it is clear that despite the fact that testosterone increased with the training protocol that emphasized high intensity and large muscle masses there were no differences in muscle protein synthesis between the groups and just note that the increases in testosterone were acute, meaning they did not rise with the training and they stayed high, they just went up and then went back down after an hour. which definitely seems like not enough of a chronic hormonal change to do much for muscle growth, so reading this made me curious how much gain you would need to see gains, so let's talk some numbers based on a 2017 article, a normal harmonized.

The range for healthy, non-obese American and European men ages 19 to 30 and nine years is 264 to 900 sixteen nanograms per deciliter and it is unclear whether increasing testosterone

naturally

within this range will go a long way toward increasing muscle mass; However, we do know that increasing it through exogenous testosterone supplementation increases muscle mass, in fact, it may increase muscle mass better than training alone. A landmark 1996 article published in the New England Journal of Medicine divided 40 men into one of four groups. Group one trained naturally. Group two took 600 milligrams of testosterone each week and group three who trained with weights took 600 milligrams of testosterone each week but did not do weight training.

Group 4 with the placebo group did not train or inject testosterone. The training program is a bit strange just four sets of six reps in a row. However, what may surprise some people is that injecting 600 milligrams of testosterone per week led to a greater increase in muscle mass without any resistance training and resistance training naturally did. Of course, if a more optimized training routine was provided, the results may have favored the trained and natural group more, however, based on this study alone what we can say is that testosterone really works, however, just look at the scale of increase we're talking about here: at the beginning the concentrations were around 500 and after 10 weeks of weekly injections they increased to around 3000 nanograms per deciliter, which is a huge increase. magnitudes greater than the acute changes you've seen when altering training methods, which only last acutely anyway, but what I really wanted to know is whether going from 600 to 800 would make any difference or, better yet, altering these levels anywhere within natural physiological normality.

The range helps me get more excited and after reviewing the literature on this, the best answer I can give is that maybe it seems really likely that raising a low testosterone level from, say, around 300 nanograms per deciliter or less to a more average level, such as say 600 nanograms per deciliter could help Boston and his colleagues were able to show that even in the absence of a weight range, increasing testosterone levels from 306 to 570 nanograms per deciliter over 20 weeks led to a quite large increase in fat math, as measured by DEXA hydrostatic weighing of approximately three kilograms. by about six and a half pounds, so moving from an exaggerated genetic level of 300 or less to a more normal range would almost certainly help, however, it is unclear whether or not to move from a more mid-range to a more normal range. high of the normal range.

I would do it a lot, since we've already debunked the idea that sharp increases during the training session do a lot of anything. The next thing I wanted to know was if there are other ways I could increase my testosterone naturally and while we're on the subject. From training it seems that overtraining is a bad idea to give you an idea. Overtraining in the literature has been defined as any increase in training volume and/or intensity that results in a detriment to long-term performance and it turns out that if you overdo it too much for too long testosterone decreases and doing too much training volume is worse for you.

Testosterone Than Overtraining Intensity A study by Frey showed that doing 10 1-rep max squats every day for two weeks did not change testosterone concentrations, however, multiple studies have found that large increases in volume reduce testosterone. and as is the case of combining weight training with resistance training according to the most recent work by Jones itaú it seems that combining strength and resistance training in the same session three days a week for six weeks does not significantly decrease testosterone in comparison to strength training alone; However, this is in contrast to previous research that reported a decrease in testosterone when combining weights and cardio, so it seems that if you are simply doing too much training volume when combining the two, then physiological stress will increase. to a point beyond which endocrine changes favor catabolism, that is, a fall in testosterone and an increase in cortisol, so to reduce this effect, try lower intensity cardiovascular exercises performed at a low frequency to moderate with shorter durations as much as you can, assuming your main goal.

It's muscle and strength II so what about diet? Isn't soy really bad for testosterone levels? There is really the most comprehensive meta-analysis on this topic that looked at 32 studies and came to the overall conclusion that neither soy foods nor isoflavone supplements alter measures of bioavailable testosterone. concentrations in men for something more tangible examined claims that one or two daily servings of soy food in less than 25 grams of soy protein from non-concentrated sources does not affect testosterone and only appears to negatively affect testosterone when it is super loaded and concentrated from soy protein. even though it most likely does not affect testosterone due to its negligible content of isoflavones, which are the compounds in soy that bind to estrogen receptors to begin with, but more to the point, it appears that the main dietary factors driving the changes in testosterone are body composition and caloric intake in a twelve month case study that followed a natural bodybuilder during preparation for a contest, it was discovered that as his caloric intake went from four thousand seven hundred fifty calories to twenty one hundred calories per day, his body fat went from 14.8 to just four points.

Five percent testosterone plummeted from nine ninety-one nanograms per deciliter to just 227 nanograms per deciliter, which is a seventy-seven percent decrease. Rapid weight loss can also lower testosterone. A 2008 study of competitive wrestlers found that just two to three weeks of caloric deficit caused a fairly huge sixty-two percent decline in testosterone when caloric intake was limited to five hundred to one thousand calories per day, on the other hand, given While overweight people tend to have lower testosterone levels, chronic overfeeding has been shown to reduce testosterone; The terms of body fat and caloric intake will be specific to each individual, but by my calculations, being between ten and fifteen percent body fat will be a healthy place to optimize testosterone levels for most men.

The macronutrient composition of the diet also appears to matter. High-fat diets generally outperform low-fat diets; However, it appears that total energy intake is probably the main driver of these changes, and I personally believe that as long as fat is somewhere within the normal range of, say, 20 to 40 percent of the caloric intake of testosterone. Levels can be optimized, there is also a slight tendency for saturated fats to increase testosterone more than other fats, so including some saturated fat and enough fat in general can help optimize testosterone; However, keep in mind that the magnitude of these changes is relatively small and one study shows a low-fat diet reduces testosterone by twelve percent in older men and another study shows that a high-fat diet increases testosterone in thirteen percent in young people.

The vitamin and mineral composition of the diet also matters, but more so in the case of deficiencies, for example a zinc deficiency. can lower testosterone, so be sure to eat plenty of zinc-rich foods, such as meat and seafood, beans and not vitamin D. It can also regulate testosterone levels, so depending on the amount of sun exposure you receive, supplementation of up to 3000 IU per day can increase testosterone. Other supplements that generally have weak evidence supporting them, such as aspartic acid, but only seem to work for 6 to 12 days before levels return to normal and are not associated with any body composition imaging.

Ashwagandha has one study showing a 15% increase in testosterone in healthy young men, but otherwise the evidence is non-existent. Other supplements like tribulus horny goat weed and fenugreek have no evidence, no human evidence and there is conflicting evidence respectively, for these reasons I wouldn't focus on natural supplements to increase testosterone, so what? are lifestyle factors, such as sleep stress and sex, although the correlation is not as strong as I would have expected. Decreased sleep has been associated with decreased testosterone, while a 2011 study found that reducing sleep from eight hours to five hours per night for five days reduced testosterone. in ten point four percent in young men, a subsequent 2012 study found that reducing sleep from ten hours to four hours over five days only saw a trend toward reduced testosterone that did not reach statistical significance;

On the other hand, sleep deprivation for 33 hours straight resulted in an average 27% drop in testosterone in 24 young men. Sexual activity appears to play an important role in regulating testosterone. A study published in the Journal of Evolution in Human Behavior showed that simply having a five-minute conversation with an attractive woman was able to increase testosterone by thirty percent in men. Other research has shown that sexual arousal from watching pornographic films can increase testosterone secretion, and one study showed that watching a four-minute erotic video clip before training significantly improved 3-rep squat max strength quote freshness of one's own relationship also seems to matter: A 2015 article shows that men Singles and men in a new relationship that was defined as lasting less than 12 months had significantly higher testosterone than men in long-term relationships and other previous research showed that both men and womenThose in polyamorous relationships or who have multiple committed relationships have higher testosterone levels than single people with single people having the lowest testosterone of all, of course, it's important to keep this in mind before ditching your primary partner or choosing a new one.

Just looking at the correlations, it seems to me that it could be the case that men and women with higher levels of testosterone are more likely to want or have multiple relationships, not necessarily that having multiple partners increases testosterone, although that is still an issue. a great possibility given the variety. and lifestyle preferences on this front, perhaps the most generalizable advice is to have sex regularly, since testosterone increases after nocturnal intercourse in both men and women, while on nights without sex testosterone decreases to As the night goes on and, for the record, ejaculation alone is not associated with changes in testosterone, since the actual ejaculation process is regulated by serotonin and nitric oxide, not testosterone.

Other things worth mentioning that can optimize testosterone levels include oriental wrestling as much as possible, meditating and relaxing, and avoiding excessive alcohol consumption, as has been shown. to reduce testosterone and therefore, barring exogenous hormone supplementation, all of these methods may not be enough to drastically improve your gains alone, perhaps combining several of the actions discussed could have a significant enough impact on your performance in the gym and his physique to make it worth it. What's going on with everyone? First of all, I just want to say thank you very much for watching the video. I put a lot of energy into creating it in a way that was not only packed with information but hopefully also entertaining to watch and I want to quickly thank Squarespace for sponsoring this video.

In case you don't know, Squarespace is a site platform. all-in-one website that allows them to create their own custom website that is easy to use with beautiful designer templates and 24/7 customer service, and I am very excited about this partnership. because I've personally been using Squarespace for two years to run my own website and my own online coaching business, so if you want to get started with your free trial and create your own website or set up your own online store, you can do that. So today on squarespace.com using the offer code Nippert, which will save you 10% off your first purchase, and I also want to say a big thank you and thank you for your continued support, thanks to the support of your guys.

I have the opportunity to work with companies like Squarespace, so once again, thanks for watching the video, leave a like if you liked it, subscribe to the channel if you haven't already and I'll see you next time. one