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 is for muscle growth, they'd probably say
testosterone, and in this case, they'd be right. Study after study has shown
testosterone's ability to enhance muscle growth. In this article by Basin and colleagues, for example, eight men were injected with 600 milligrams of testosterone over the course of 10 weeks, raising their testosterone levels to about 3 times the highest testosterone levels you can expect. reaching
naturallyas a result despite not doing whatever resistance training, these men were still able to gain 7lbs of lean muscle and improve their overall strength, which is a feat that probably wouldn't be possible
naturally. levels affect muscle growth, not really clear at this point, but some
studiesmay give us an idea 1 2016 study by Mouser and colleagues states that testosterone levels for adult men can range from 240 to 950 nanograms per deciliter averaging somewhere in the middle of this range and what's interesting is that several
studieshave found that when men who were at the low end of this range
increased their testosterone levels to average or above on average, they saw significant
increases in muscle mass and strength, even when resistance training was done above, so it's clear that if you have lower than normal testosterone levels then increasing it can definitely improve muscle growth, but unless you have male hypogonadism or experience obvious symptoms of low testosterone, such as low sex drive or dysfunction n erectile then you would likely have normal levels so the real question now is what effect would it increase on
yourtestosterone levels. average to above average levels have on muscle growth well again research is d however a 2016 study showed that those at the higher end of the normal testosterone range had higher lean muscle mass and lower levels of fat compared to those with average or below average levels and this finding was significant even when race, age activity and protein intake were taken into account, supporting the idea that increasing testosterone levels by higher range naturally can very well enhance muscle growth. that when the researchers lowered the subjects' testosterone levels from average to below average levels, they saw a dramatic 36 percent increase in fat mass;
Furthermore, optimal testosterone levels are also essential for a variety of other factors and become especially important as you age as they help slow you down. muscle loss and since
yourtestosterone levels start to drop by about 1 to 2 percent per year starting sometime in your 30s, you'd probably want to know what you can do to naturally increase your testosterone levels, so , what exactly can you do well? A popular belief is that the large increase in testosterone caused by the use of heavy compound movements is what makes them so effective, although it is true that testosterone increases to a significant degree after compound movements, this is not actually true. it lasts a long time and, in the words of researcher dr.
Brad Schoenfeld Well, I can't rule out that acute hormonal surges may play a role in the growth process. I'm pretty sure if such an effect exists it would be minor so relying on this might not be the best approach so with that being said let's take a look at some more effective long term testosterone boosting options, The first thing you can do is stay within a certain range of body fat that is not too low and not too high. Research shows that as body fat levels rise, testosterone drops, while estrogen levels rise. . reduces the activity of this enzyme and more testosterone remains unconverted as to how much increase you can expect to see will depend on how much fat you have to lose 1 2013 meta-analysis found that based on 20 relevant studies, overweight subjects were able to experience an average testosterone increase of 100 to 20 nanograms per deciliter after losing a significant amount of fat, which roughly equated to a 20 to 50 percent increase in testosterone levels.
Now this is not so. it means you want to reduce your body fat to extreme levels as this can also be detrimental but there is probably an optimal range you want to stay in which seems to be somewhere between 8 and 15 percent which is why I recommend To stay within this range even when bulking up, the second thing you can do is correct any deficiencies in your diet now, although to optimize testosterone levels, it is recommended that you consume a balanced ratio of protein, carbohydrate and fat macronutrients. Most people already seem to be doing this. Micronutrients and the two main micronutrients that seem to affect House Austral levels are vitamin D and zinc.
A 2011 study showed that a year of daily vitamin n D supplementation in those who were deficient increased testosterone levels by 20% and another study from the Journal of Nutrition showed that daily zinc supplementation in deficient men nearly doubled your 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 that you make sure you are getting adequate amounts of zinc and vitamin D from your diet or through supplements, which are actually very affordable. The third thing you can do to increase testosterone long term is to get the right amount.
Several studies have shown a strong positive correlation between Kotal sleep time and total testosterone levels with one study showing that subjects who habitually slept four hours a night had testosterone levels that were about half of subjects who habitually slept. they were getting eight hours of sleep a night in In fact, every hour below eight hours of sleep seemed to lower testosterone levels by ar Around 15%, so aim for around 8 hours of quality sleep consistently would be ideal now apart from the above recommendations there are several other ways to increase testosterone but they are of minor importance as it increases only in the short term eg simply being sexually aroused or chatting with an attractive woman is enough to increase briefly boosts testosterone levels to a great extent, while on the other hand, being around a woman while she is crying is enough to lower testosterone by 12%, but again, this effect doesn't last very long, unless you're constantly sexually aroused or constantly around crying women, this won't have much of an impact, rather I suggest sticking to the three main points i covered and chances are you can make a significant difference in terms of your testosterone levels and experience the many benefits that come with it that's it for the video guys thanks so much for watching hope you enjoyed it enjoyed and found it helpful, i also just wanted to quickly say a big thank you to hims for sponsoring this video for those of you who don't know that he offers personalized recommendations for prescription and non-prescription hair loss and sexual wellness products for men and these recommendations are based on the advice of real doctors. talk online instead of having to visit a doctor in person and for those of you who don't know, 66% of men will experience hair loss by the age of 35 and 26% of new cases of dysfunction erectile are reported by men under 40 years of age. and even though these issues are so prevalent I think this is something Americans really don't like to talk about which can make it hard to find a solution but the great thing about it is that it eliminates a process where you have to go to a real clinic to address these issues, instead all of this can be done completely confidentially online, but the products you can receive are still medical grade and affordable and luckily for you he . is offering viewers of this channel a month-long trial of her complete hair kit, all for just $5, which is normally worth up to sixty-seven dollars. link in the description box below.
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