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How to Increase Your Testosterone NATURALLY (18 Studies)

May 12, 2020
Many thanks to him for sponsoring this video. If you ask the average gym goer what the most important hormone for muscle growth is, they'll probably say

testosterone

and in this case they'd be right. Study after study has shown

testosterone

's ability to improve muscle growth. In this paper by Basin and colleagues, for example, eight men were injected with 600 milligrams of testosterone over the course of 10 weeks, which raised their testosterone levels to about 3 times higher than the highest levels of testosterone that can be achieved. expect to achieve

naturally

as a result despite not performing any exercise. With any type of resistance training, these men were still able to gain 7 pounds of lean muscle and improve their overall strength, which is a feat that probably wouldn't be possible

naturally

.
how to increase your testosterone naturally 18 studies
Now this is great and the real question is how would you naturally

increase

your

testosterone. The levels affect muscle growth well, the truth is that it is relatively unclear at the moment, but some

studies

can give us an idea. 1 A 2016 study by Mouser and colleagues states that testosterone levels for adult men can range between 240 and 950 nanograms per deciliter with the average somewhere in the middle of this range and what's interesting is that multiple

studies

have found That when men who were at the lower end of this range

increase

d their testosterone levels to average or above average, they saw significant increases in muscle mass and strength even when doing the old resistance training, so it's clear that If you have lower than normal testosterone levels, increasing them can definitely improve muscle growth, but unless you have male hypogonadism or are experiencing obvious symptoms of low testosterone, such as low sex drive or erectile dysfunction, then you will most likely have normal levels, so the real question now is what effect an increase in

your

testosterone levels from average levels to above average levels would have on muscle growth.
how to increase your testosterone naturally 18 studies

More Interesting Facts About,

how to increase your testosterone naturally 18 studies...

Well, again, research is definitely lacking in this area; However, a 2016 study showed that those with higher end-of-normal range testosterone levels had greater lean muscle mass and lower levels of body fat compared to those with average or below average levels and this finding remained significant. even when racial age activity and protein intake were taken into account, supporting the idea that increasing your testosterone levels to the higher range can naturally improve muscle growth. Research also illustrates that testosterone plays an important factor when it comes to fat loss, for example, these 2003 articles showed that when researchers reduced subjects' testosterone levels from average levels to below average levels, they saw a dramatic 36 percent increase in fat mass, plus optimal testosterone levels are also essential for a variety of other factors and become especially important as you age, helping to slow the loss of muscle mass and your Testosterone levels begin to decline about 1 to 2 percent per year starting in your 30s, it would probably be best for you to learn what you can do to naturally increase your levels of this hormone, so what exactly can you do right?
how to increase your testosterone naturally 18 studies
A popular belief is that the large increase in testosterone caused by using heavy compound movements is what makes them so effective, although it is true that testosterone increases to a significant degree after compound movements, this does not actually occur. It lasts a long time and, in the words of researcher Dr. Brad Schoenfeld well, I can't rule out that acute hormonal elevations may play a role in the growth process. I'm pretty sure that if such an effect really exists, it would be minor, so relying on this might not be the solution. The Best Approach That being said, let's take a look at some more effective options for increasing testosterone in the long term.
how to increase your testosterone naturally 18 studies
The first thing you can do is stay within a certain body fat range that is not too low or too high. Research shows that as body fat levels increase, testosterone decreases, while estrogen levels actually increase. . Researchers have noted that this is probably because the more fat you have, the greater your aroma, flavor, enzymatic activity that converts testosterone to estrogen, thus reducing your body fat. The activity of this enzyme is reduced and more testosterone is left unconverted, since the increase that can be expected will depend on the amount of fat that must be lost. A 2013 meta-analysis found that, based on 20 relevant studies, overweight subjects were able to experience an average increase in testosterone of 100 to 20 nanograms per deciliter after losing a significant amount of fat, which was roughly equivalent to a 20 to 50 percent increase. percent in testosterone levels.
Now, this doesn't mean you want to reduce your body fat to the extreme. levels, as this can also be detrimental, but there is likely an optimal range that you want to stay in, which seems to be between 8 and 15 percent and that is why I recommend staying within this range even when increasing the volume. The second thing you can do is correct any deficiencies in your diet now, although to optimize testosterone levels it is recommended to consume a balanced macronutrient ratio of protein, carbohydrates and fats. Most people already seem to be doing this where most people fail, although it's with the micronutrients and the two main micronutrients that they seem to affect.
House Austral levels are vitamin D and zinc. A 2011 study showed that one year of daily vitamin D supplementation in those with deficiency increased testosterone levels by 20% and another study from the Journal of Nutrition showed that daily zinc supplementation in men with deficiency. almost doubled their testosterone levels in just three months and since multiple studies have indicated that zinc and vitamin D deficiencies are, in fact, very common, I would recommend making sure you are getting adequate zinc and vitamin D from your diet or through supplements, which are actually very affordable. The third thing you can do to increase testosterone in the long term is to get enough sleep.
Multiple studies have shown a strong positive correlation between Kotal sleep time and total testosterone levels. One study shows that subjects who habitually slept four hours a night had testosterone. levels that were about half those of subjects who typically slept eight hours a night; In fact, every hour below eight hours of sleep seemed to reduce testosterone levels by about 15%, so ideally you should aim for around 8 hours of quality sleep consistently. Now, apart from the previous recommendations, there are other ways to increase testosterone, but they are of less importance since it increases only in the short term; For example, simply being sexually aroused or chatting with an attractive woman is enough to briefly increase testosterone levels by a large amount, while on the other hand, being close to a woman while crying is enough to decrease testosterone by 12%, but again, this effect doesn't last long, so unless you're constantly sexually aroused or constantly around crying women, this won't have much of an impact. impact, I would rather suggest sticking to the three main points I covered and you will probably be able to make a significant difference in terms of your testosterone levels and experience the many benefits that come with it.
That's all for the video guys, thanks. Thank you very much for watching. I hope you enjoyed it and found it useful. I also wanted to quickly thank you for sponsoring this video for those of you who don't know about it. Offers personalized recommendations for prescription and over-the-counter hair loss and sexual wellness. products for men and these recommendations are based on the advice of real doctors who we will talk to online instead of having to visit a doctor in person and for those of you who don't know, 66% of men will face loss of hair at the age of 35 and 26% of new cases of erectile dysfunction are reported by men under the age of 40, and even though these problems are so common, I think this is something that Americans are not aware of They like to talk, which can make it difficult to find a solution, but for the best. about it is that it eliminates the process of having to go to an actual clinic to address these problems.
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