HOW TO BOOST YOUR TESTOSTERONE NATURALLY

Testosterone is the most important male sex hormone. It is natural for testosterone levels to decline as a person ages. Thankfully, there are many natural ways to help boost your T-levels and slow the process.

WHY TESTOSTERONE LEVELS MATTER

Testosterone is a sex hormone that plays important roles in the body. In men, it's thought to regulate sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm.

The male hormone testosterone plays an important role in the development and maintenance of typical masculine physical characteristics, such as muscle mass and strength, and growth of facial and body hair.

Testosterone levels reach their peak around age 18 or 19 and generally decrease with age, so older men tend to have low testosterone levels. This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and even premature death!

Therefore, taking the necessary lifestyle steps to optimize testosterone levels is important to maintaining overall health. 

Symptoms of low testosterone depend on the age of person, and include the following:

• Reduced sex drive.

• Erectile dysfunction.

• Hair loss.

• Decreased sense of well-being.

• Symptoms of depression.

• Difficulties with concentration and memory.

• Fatigue.

• Moodiness and irritability.

• Loss of muscular strength and lean muscle mass.

There are many other possible reasons for these symptoms, including certain medical conditions, loss of, or harm to, the testicles, diabetes, and obesity. See your doctor if you have any of these symptoms. Your GP may order a blood test to measure your testosterone levels.

WAYS TO BOOST YOUR TESTOSTERONE LEVELS NATURALLY

Research shows that we should ensure we maintain healthy levels of testosterone, especially as we age. Check out the below evidenced-based ways to boost your testosterone levels naturally.

LIFT WEIGHTS

Focus your workouts on your muscles.

A large review study found that people who exercised regularly had higher testosterone levels. Lifting weights and high-intensity interval training are the most effective at boosting testosterone.

Be careful to not overdo it. Too much exercise can take your T level in the other direction.

EAT A BALANCED DIET

What you eat has a major impact on testosterone as well as other hormone levels.

For example, some studies have found that diets high in ultra-processed foods and low in nutrient-dense foods may reduce testosterone levels. 

Eat a balanced diet with foods rich in nutrients important for maintaining optimal testosterone levels like vitamin D, magnesium, zinc, and flavonoid antioxidants to support your hormonal health and fuel your masculinity. 

Incorporate foods that may help boost t-levels like fatty fish, dark leafy greens, eggs, pomegranate, onions, garlic, ginger and honey.

MAINTAIN A HEALTHY WEIGHT

Males with obesity tend to have lower testosterone levels. Losing weight in a healthy way may help increase these levels.

Additional research showed constant dieting or overeating disrupted testosterone levels.

Weight gain and the associated chronic diseases, such as cardiovascular disease and type 2 diabetes, are strongly linked to decreases in testosterone, particularly in middle-aged and older men.

AVOID ALCOHOL & DRUG ABUSE

Research shows that harmful use of alcohol and drugs can affect sex hormone levels, including reducing testosterone. Another reason to “just say no”.

DON’T USE ANABOLIC STEROIDS

Increased testosterone offers the potential for more muscle, BUT, long-term use of testosterone supplements or anabolic steroids have their downsides, and side effects. Use of anabolic steroids for bodybuilding will cause the testes to shut down their testosterone production. This could be permanent, even after discontinuation of these drugs.

When you take an artificial T hit, your body slows down testosterone production naturally as it registers enough T to do the job for the time being. Take enough steroids and the slowdown becomes permanent.

A study that compared weight lifters who used anabolic-androgenic steroids with weight lifters who did not use them, they found an increased risk for low testosterone even after the weight lifters stopped using steroids.

MANAGE YOUR STRESS LEVELS

Long-term stress can elevate levels of the hormone cortisol and elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down.

Stress and high cortisol can also increase food intake, causing weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels.

To maintain optimal testosterone levels, manage your stress levels by adopting the tips here.

TAKE NATURAL TESTOSTERONE BOOSTERS

Don’t forget to take your daily dose of HIMMENSE SHIFT which contains Vitamins D3, C, B12 as well as the herb Ashwagandha, which have been shown to help boost and/or maintain testosterone levels.

ASHWAGANDA - Several studies have shown that ashwagandha helps increase testosterone levels and significantly boosts sperm quality. For example: A systematic review comprising 4 randomized controlled trials found that a 90-day treatment of ashwagandha improved sperm concentration, sperm motility, and semen volume. In a controlled study of 75 infertile men, the group treated with ashwagandha root showed increased sperm count and motility. What’s more, the treatment led to a significant increase in testosterone levels. In a controlled study of 60 men, those who received ashwagandha root for male infertility overall experienced better sperm quality, a decrease in stress and higher antioxidant levels. And the treatment resulted in pregnancy in the partners of 14% of the patients.

VITAMIN C – Oxidative stress reduces testosterone synthesis. Vitamin C is a powerful antioxidant which protects the body against oxidative stress and can improve hormone profiles. For example, a study involving over 300 infertile men found that ascorbic acid (vitamin C) is associated with higher testosterone levels and improved androgenic status in infertile males.

VITAMIN B6 - Vitamin B6 contributes to the regulation of hormonal activity including maintaining healthy levels of testosterone. Furthermore, vitamin B6 is essential for the production of neurotransmitters, which are chemicals that transmit signals between nerve cells. These neurotransmitters play a crucial role in sexual arousal and response.

VITAMIN B12 - When your body lacks enough B12, testosterone levels drop significantly. Vitamin B12 also impacts testicular health, sperm quality, and the number of sperm. For example a meta-analysis concluded that mainstream published work demonstrates the positive effects of vitamin B12 on semen quality: first, by increasing sperm count, and by enhancing sperm motility and reducing sperm DNA damage.

SELENIUM -  Selenium is critical for human health and reproductive functions. Studies have indicated that selenium levels outside the recommended range could be a factor in both male and female fertility. For example: A scientific review published in 2021 found selenium supplementation can significantly improve sperm fertility parameters.

VITAMIN D - Although research into the effects of vitamin D on sexual performance is limited, some studies have found a link between vitamin D deficiency and male sexual function. For example, a study involving 260 men clearly demonstrates a direct and positive relationship between vitamin D levels and overall semen quality, male reproductive potential and testosterone levels.

Other supplements that have been shown to help increase testosterone levels include Zinc, Magnesium, Fenugreek and Ginger extract.

A daily dose of HIMMENSE SHIFT contains 500mg of Ashwagandha, 200% of your Vitamin D3 daily needs, 100% of your Vitamin C daily needs, 150% of your daily Vitamin B6 needs and 100% of your daily Vitamin B12 needs as well as Vitamin B5, Selenium and 6000MG of Hydrolyzed Marine Collagen.

MAKE SLEEP A PRIORITY

We know we go on about it in every health & lifestyle blog but getting adequate sleep is just as important for your health as diet and exercise. 

And, it may also have major effects on your testosterone levels.

One study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels. Another long-term study observed that those who slept only four hours per night had borderline deficient levels.

A separate study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average.

Aim for 7 - 9 hours sleep every night, even if it means a shift in your schedule or a limit to your late-night plans.

USE GLASS NOT PLASTIC

Be careful about what you store your leftovers in.

High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to Bisphenol-A (BPA), parabens and other chemicals found in some types of plastic, cans, and other food packaging.

It can mess with your hormone-making process. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn't.

In conclusion, the consequences of getting older mean that from the age of 25–30, a man’s natural testosterone levels start to decline. And strong research shows a link between low testosterone and obesity and increased disease risk. So, it’s vital to take the necessary steps to optimize your T-levels and slow down the process. 

Advice is for information only and should not replace medical care. Consult a healthcare professional if you have any questions or are taking any other medications before you try any remedies or supplements.  Remember, if you are experiencing severe symptoms of low testosterone, tell your doctor.

Published 11 May 2022 

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