How to Increase Testosterone Naturally | Science ExplainedMay 31, 2021
A few years ago, a bodybuilder friend of mine from the gym told me that it's really important that I do squats, deadlifts, and other heavy compound exercises because they raise
testosteronemore than light movements or machine exercises and it turns out that I kind of had reason. It has long been established that resistance exercise
increases serum concentrations of hormones such as
testosteronegrowth hormone and IGF-1 and seminal research from the 1990s and early 2000s led by dr. Bill Kramer demonstrated that the more you train in tension, so you train with heavier loads and the more muscle mass involved in the exercise, so you train with compound movements, for example, you see a greater
increasein testosterone and The reasoning from there was pretty straightforward, since we know testosterone is anabolic, the goal of increasing it acutely should be of great importance when it comes to designing an effective hypertrophy-focused training program, and
naturallyI followed believing for several years that the reason the training style was so effective for me was that it was increasing my testosterone, it was not until later that I realized that the increase in testosterone level seen with these training modifications it is simply not enough to increase muscle growth on its own and that this heavy compound strategy is likely to be effective for For a different reason: it induces a progressive tension overload and activates a large volume of musculature with modest testosterone.
The increase is a mere side effect, so to speak, and this is the most agreed opinion in the current scientific literature, since the More recent data from Western colleagues at McMaster University concluded that post-exercise increases and these hormones cannot be used as surrogate markers of hypertrophic potential. in humans quite a bit of muscle and if you just look at some of their data it's clear that despite the fact that testosterone increased with the training protocol that emphasized high intensity and large muscle masses, there was no difference in synthesis of muscle protein between the groups and just note that the increases in testosterone were sharp, meaning they didn't increase with training and stayed elevated, they just increased and then decreased again after an hour, which definitely seems not be enough of a chronic hormonal shift 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 a little numbing According to a 2017 article a harmonized normal range for men healthy non-obese Americans and Europeans 19 to 30 years of age is 264 to 900 sixteen nanograms per deciliter and is not It is clear whether raising testosterone
naturallywithin this range will go a long way down the road. of increasing muscle mass, however, we know that increasing it through exogenous testosterone supplements increases muscle mass; in fact, it might 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 weight-trained took 600 milligrams of testosterone every week but did not weight train group 4 with the placebo group did not train or inject testosterone the training schedule is a little weird, only four sets of six reps on squats and bench press three times a week for ten weeks, but some of the r The results were quite shocking: the group that injected testosterone and trained, unsurprisingly, made the most gains, and the placebo group, unsurprisingly, saw the worst gains.
Training and resistance training naturally did, of course, if more of an optimized training routine were provided, the results might have favored the trained and natural group more. However, based on this study alone, what we can say is that testosterone really works. increase that we are talking about here at baseline the concentrations were around 500 and after 10 weeks of weekly injections they increased to around 3,000 nanograms per deciliter which is a huge increase magnitudes greater than the acute changes you have seen from altering the training methods that only lasts so long anyway but what i really wanted to know was would going from 600 to s to 800 make any difference or better yet altering these levels anywhere within the natural normal physiological range would help me be more aroused and after reviewing the literature on this the best answer I can give is maybe it seems very likely that increasing a low testosterone level from say around 300 nanograms per deciliter or less to a more average level like say 600 nanograms per deciliter might help Boston and colleagues were able to show that, even in the absence of a weight range, increasing testosterone levels erona from 306 to 570 nanograms per deciliter for 20 weeks led to a fairly large increase in fat math as measured by DEXA hydrostatic weight of about three kilograms by about six and a half pounds, so going from an exaggerated genetic level from 300 or below to a more normal range would almost certainly help, however it's not clear whether or not going from a more mid-range of normal range to a higher range of normal range would do much because we've already debunked the idea that ac ute increases around the training session does a lot of anything next i wanted to find out if there are any other ways i could increase my testosterone naturally and since we are on the subject of training it sounds like overtraining is a Bad idea to give.
Do you have any idea about training. The literature has been defined as any increase in training volume and/or intensity that results in detrimental performance in the long term and it turns out that if you overdo it for too long, testosterone drops and excessive training volume is worse. for testosterone than doing more training 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 the case when combining weight training with resistance training according to the most recent work by Jones itaú it seems that combining strength and resistance training at t The same session three days a week for six weeks did not significantly lower testosterone compared to strength training alone; however, this is in contrast to previous research that has reported decreased testosterone when combining weights and cardio, so it appears that if you are simply doing too much training volume when combining the two, then physiological stress will increase to a point beyond the limit. which endocrine changes favor catabolism, i.e. a drop in testosterone and an increase in cortisol, so to reduce this effect, try to stick to lower intensity cardio done at low to moderate intensity. frequently with shorter durations as much as you can, assuming your main goal is muscle and strength II, so what about diet?
Isn't soy really bad for testosterone levels? conclusion that neither soyfoods nor isoflavone supplements alter measures of bioavailable testosterone concentrations in men for some time. The Tangible Thing Calma Examined claims that one to two daily servings of soyfoods at less than 25 grams of soy protein from non-concentrated sources does not affect testosterone and only appears to adversely affect testosterone when super-charged and concentrated in 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 specifically, it appears that the main dietary factors that drive changes in testosterone are body composition and caloric intake in a twelve month case study following a natural bodybuilder during contest preparation, it was found that as his caloric intake went from four thousand seven hundred and fifty calories to twenty hundred calories per day, his body fat went from 14.8 to just four point five percent to testosterone. it plummeted from nine ninety-one nanograms per deciliter to just 227 nanograms per deciliter, that's seventy-seven percent.
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 large sixty-two percent drop in testosterone when caloric intake was limited to five hundred to a thousand calories per day. On the other hand, since overweight people tend to have lower testosterone levels, chronic overeating has been shown to lower testosterone, there seems to be a sweet spot in terms of body fat and caloric intake that will be specific to the individual, but by my estimate, somewhere between ten to 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, as high-fat diets generally outperform low-fat diets. these changes and I personally believe that as long as your fats are in the normal range of, say, 20 to 40 percent of caloric intake, testosterone levels can be optimized. There is also a slight tendency for saturated fat to increase testosterone more than other fats, so including some saturated fat and enough overall fat can help optimize testosterone; however, keep in mind that the magnitude of these changes is relatively small with one study showing that a low-fat diet reduced testosterone by twelve percent in older men and another study showing that a high-fat diet increased testosterone. testosterone by thirteen percent in young people.
The vitamin and mineral composition of the diet is also important, but more so in the case of deficiencies, for example, a zinc deficiency can lower testosterone, so make sure you eat plenty of foods rich in zinc, such as meat and seafood, beans and not vitamin D, it can also regulate testosterone levels, so depending on sun exposure, get supplements of up to 3000 IU per person. day can boost testosterone there are other supplements that generally have little evidence to support them like aspartic acid, but it only seems to work for 6-12 days before levels return to normal and is not associated with any body composition picture.
Otherwise, the evidence is non-existent. Other supplements like horny goat weed tribulus and fenugreek have no evidence. While the correlation isn't as strong as I would have hoped, decreased sleep has been associated with decreased testosterone, while a 2011 study found that reducing sleep from eight to five hours a night for five days lowered testosterone. by 10.4 percent in young men a subsequent 2012 study found that reducing sleep from ten hours to four hours over five days noted only a trend for reduced testosterone that did not reach statistical significance, on the other hand, the 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, according to a study published in the Journal of evolution in human. The behavior showed that simply having a five-minute conversation with an attractive woman could increase testosterone by thirty percent in men. Other research has shown that sexual arousal from watching pornographic movies can increase testosterone secretion. The pre-workout erotic video clip significantly improved 3-rep max strength in the squat. testosterone than men in long-term relationships and previous research has shown that both men and women in polyamorous relationships or in multiple committed relationships have higher testosterone levels than single people with people who have only one partner who have the lowest testosterone of all of course it's important to keep that in mind before you ditch your main squeeze or pick a new one you were just looking at the correlations it seems to me it might be the case that men and women with higher testosterone are more likely to want or have multiple relationships, not necessarily that having multiple partners increases testosterone, while still a strong possibility given the variety and lifestyle preferences inOn this front, perhaps the most generalizable advice is to have regular sex, since testosterone rises after nocturnal intercourse in both men and women, whereas on nights without intercourse, testosterone falls as the night goes on and, for the record, ejaculation itself is not. associated with changes in testosterone since the actual ejaculatory process is re-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, which has been shown to lower testosterone and therefore lower your testosterone. excluding exogenous hormonal supplementation. Some of these methods may not be enough to drastically improve your earnings on their own. Perhaps combining several of the actions discussed could have a significant enough impact on your gym performance and physique to make it worth your while. 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 also entertaining to watch, and I want to quickly thank Squarespace for sponsoring this.
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