Content

• Steps
• Advice
• Warning
• What you need

Testosterone is a hormone that helps regulate the functions of the genitals, metabolism, osteoporosis, and other bodily functions. Although it mainly affects men, both men and women can experience this problem. Studies have shown that lifestyle has a significant effect on testosterone levels. Exercise, sleep, stress or obesity can all affect testosterone levels in the body. Find out how you can naturally increase your testosterone levels.

Also, find out more about when you can use natural methods to increase your testosterone levels.

Steps

Method 1 of 6: Diet Control and Nutrition

1. 

   
   
   Please consult your doctor every year. Ask your doctor for a detailed analysis of your weight. If you are overweight or obese, this could be the cause of your testosterone reduction.
   • Obese people produce more aromatase, an enzyme that converts teststerone into estrogen. Your metabolism will continue to decline as your body produces more aromatase, making the problem worse. Create a weight loss plan with your doctor.

2. 

   
   
   Avoid industrial, canned and processed foods. Weight gain and obesity can lower testosterone levels. Not only does changing your diet make large changes to the amount of testosterone in your body, but it may also help reduce the risk of cardiovascular diseases and diabetes. Start changing your diet by completely eliminating industrial, canned and processed foods from the menu.

3. 

   
   
   Eat food in its original state. Eating food "whole" means cutting sugar, fat, preservatives ... as much as possible. Try to add:
   • More fruits and vegetables
   • Add more fish and skin to remove the skin, and limit red meat
   • Add more complex carbohydrates, including whole grains, lentils, legumes, and green vegetables
   • Add a variety of nuts and seeds

4. 

   Avoid sugars from the outside. These include sugars found in industrial foods (such as corn molasses with a high amount of fructose), as well as artificial sweeteners. If you need sweetness, try Stevia, an herb that can be sixty times sweeter than sugar.

5. 

   
   
   Increase beneficial fats. Omega-3s are healthy fats that can be found in many foods. Foods high in Omega-3 include eggs, algae, fish and shellfish, and also in vegetable oils such as flaxseed oil, hemp and walnut oil. Beneficial fats will help you get a healthy body.

6. 

   
   
   Drink a lot of water. Drinking plenty of water is essential for a healthy diet. In addition to hydrating your body, water can also help keep you from feeling hungry.

7. 

   Only eat when hungry. Cut back on snacking, eating when you're bored or bumbling. Try to only eat when you feel hungry.

8. 

   
   
   Don't go on a fortified diet. Suddenly restricting calories can cause your body to receive the wrong signals, leading to less testosterone than it should be. Instead, cut out about 15 percent of your first week's calories.
   • All weight loss goals must be reasonable. Aim to lose ½ kg per week by improving your diet and increasing activity levels.

9. 

   Eating in parallel with exercise. Lean protein, protein-rich yogurt and some green vegetables can help with muscle gain. Muscle gain helps burn fat and increase testosterone.

Method 2 of 6: Exercise Regularly

1. 

   Start a fitness-boosting routine. If you've never lifted weights, used elastic bands or exercise machines, hire a personal trainer or fitness professional for guidance on standard exercise techniques and procedures.
   • If you are in poor health, start with elastic bands. This strength enhancement technique allows you to use rubber bands to train weak muscles before lifting actual weights. Do this 2 to 3 times per week for the first 3 to 4 weeks. If you have joint or back problems, you will probably need to continue with this method with a stronger string.
   • You can increase your testosterone levels by up to 20 percent by lifting weights 3 times a week for 11 weeks.
   • Exercising to increase fitness at night can increase evening testosterone levels. The effect looks general, and the more fit your body shape, the less noticeable the effect is. However, this still has a certain effect.

2. 

   Use the treadmill or weightlifting exercise 2 to 3 times a week. For men, choose a weight that makes you feel tired after only about 5 pushes. Perform 3 sets. You will feel muscle fatigue after weight training. Let your body rest for about 24 to 48 hours.
   • Women or people with joint problems can exercise resistance. For example, you could choose a lighter weight and complete 3 sets of 10 to 15 pushes each.
   • Half-set alternating full sets. This means that you should complete half of the sequence, bottom up or top down, for quick muscle twitching and slow twitching.
   • Gently lift weights. Breathe slowly and never drop the weight. Keep the dumbbells under control until they return to the starting position.

3. 

   Practice heart intervals. Start with workouts 5 times a week for 30 minutes each.
   • Interval training requires you to warm up, speed up or do high-intensity work for a short amount of time (like 90 seconds, for example), then do it at a slower pace for a longer period. (about 2 to 4 minutes). Repeat these sets for about 30 minutes, including warm-up and relaxation. The exercise intervals can be different, depending on the exercise of the heart. If you are new to interval training, consult your personal trainer on what exercise regime is appropriate for your level.
   • Cardio machines such as treadmill, bicycle, elliptical treadmill and treadmill are programmed to perform interval training in case you do not want to walk or swim while you are planning on your own time.

4. 

   Make sure you sweat during the 30-minute workout. Overall activity is fine, but you also need more intense cardio in order to achieve your goals of weight loss and increasing testosterone levels. The same is true for both resistance training and heart training.
   • Don't overdo it. If you are in good shape, too much cardio can lower testosterone levels. Your goal is to keep your metabolic rate high while allowing your body time to rest and recover.
   • Drink plenty of water before, during and after exercise. Dehydrated people's bodies produce less testosterone after exercise.
   • Don't forget the other benefits of exercise, including improved heart health, weight loss, and increased strength and endurance.

5. 

   Intermittent fasting. Intermittent fasting combined with moderate to high intensity exercise has been shown to increase testosterone levels. During the fasting, do moderate to high intensity exercises. The basis of this is that when you are fasting, the body tends to store fat for energy.

Method 3 of 6: Lifestyle Changes

1. 

   Sleeping enough. Doctors recommend getting 7 to 8 hours of sleep each night. Less sleep can reduce the amount of testosterone in the body by 10%. Lack of sleep can also make weight loss difficult.

2. 

   Always on. Walking more and sitting less will help balance hormone levels, reduce stress and help with weight loss.
   • Buy a pedometer. Make sure you reach your goal of 10,000 steps per day through your daily activities.

3. 

   Reduce stress. Stress causes the body to produce the hormone cortisol and disrupts the production of other hormones like testosterone.
   • Focus on work / life balance. Spend 2 hours a day doing relaxing activities that you enjoy. Try to reduce your daily work hours to 10 hours or less.
   • Start practicing meditation, deep breathing, yoga, tai chi and / or qigong. These activities can help reduce stress and help you sleep better. If you find yourself in no time, start by doing 25 deep breaths for 2-3 minutes, four times a day.

4. 

   Consider having sex in the morning. If low testosterone does affect your sex life, consider having sex in the morning. Testosterone intake will usually be higher at this time.

Method 4 of 6: Using Vitamins, Minerals, and Herbs

1. 

   Sunbathing. To absorb vitamin D, you need to expose your skin to direct sunlight for a period of time (15 to 30 minutes). Keeping vitamin D at a high level can help produce 20% more testosterone. Try consulting a health professional about taking vitamin D supplements if you have to work in the room all day and can't sunbathe.

2. 

   Supplement with zinc. Mild to moderate zinc deficiencies have been shown to reduce testosterone levels. Talk to a healthcare professional about zinc supplements.

3. 

   Consider herbal supplements. A few studies have shown certain herbs have the ability to increase testosterone levels or limit the effects of low testosterone problems. Some herbs include:
   • Tribulus terrestris, has been shown to increase sexual performance when studied in animals. Use according to the manufacturer's instructions.
   • Indian Ginseng (Withania somnifera), has been reported to increase sperm quality under preliminary medical testing. Most studies used up to 450 mg four times a day.
   • Ginkgo biloba (Ginkgo biloba), which helps to increase the synthesis of testosterone. Dosage is 270 mg of Ginkgo biloba extract, taken 4 times a day. Use according to the manufacturer's instructions.
   • Yohimbe, is used to increase sexual interest and treat erectile dysfunction. Dosage depends on each case, from 5.4 mg (3 times a day) to 10.8 mg (3 times a day). Use according to the manufacturer's instructions.

Method 5 of 6: Diagnosing Low Testosterone

1. 

   Watch for physical symptoms. Men with low testosterone may notice a number of associated symptoms, including:
   • Erectile dysfunction (RLCD), which involves a decrease in both the frequency and quality of erections
   • Decreased gonadal function
   • Decreased sperm count
   • Decreased skeletal muscle mass leads to decreased strength and endurance
   • Changes in blood fats, like changes in cholesterol
   • Osteoporosis (softening of bones) and osteoporosis (reduced bone density)
   • Sudden heat impulse
   • Chest tight or tender (gynecomastia)

2. 

   Watch for emotional symptoms. In addition to the physical effects, men may also notice emotional changes when testosterone levels are low, including:
   • Decreased libido (libido)
   • Tired
   • Changes in mood, including depression, irritability, and anxiety
   • Problems with memory, concentration or sudden lack of confidence

3. 

   Blood tests to determine your condition. The diagnostic process includes blood tests and physical examination. Blood tests are usually done in the morning. This is when testosterone is at its highest level of the day.
   • Your doctor will diagnose your condition if your symptoms and test results indicate low levels of testosterone.

Method 6 of 6: When Should Testosterone Increase?

1. 

   Increase testosterone levels if you are an adult with below normal levels of testosterone. In most cases, adults diagnosed with low testosterone are able to safely increase these hormone levels, especially through natural methods. If you are a teenager or your testosterone levels are normal or undiagnosed, you should avoid increasing your testosterone levels on purpose.
   • Testosterone levels are usually highest when you're a teenager, but since these hormone levels fluctuate throughout life, it's best to let them self-regulate, rather than trying to intervene. If you are a teenager and are concerned about low testosterone, consult your doctor before making any changes.
   • Increasing your normal testosterone levels can have a negative impact on your health, even as an adult. For women, high testosterone can be the cause of polycystic ovary syndrome, infertility, obesity, hair loss and other problems. There is still controversy regarding how high levels of testosterone can be harmful for men, but a few studies have shown that men with exceptionally high testosterone may have a higher risk of cardiovascular disease.

2. 

   Try herbal remedies if you have no related health problems. If you're only having problems with low testosterone, most herbs will be a relatively safe option to try in the short term. However, certain health conditions can make these herbs dangerous, so you should avoid using herbs to increase testosterone if you already know your health problems.
   • For women, avoid most herbs if you are (or could be) pregnant or breastfeeding. Pear, Indian ginseng, Ginkgo biloba and yohimbe are all considered unsafe for pregnant women.
   • For men, disability can be linked to prostate problems.
   • Indian Ginseng can cause problems for people with diabetes, low blood pressure, stomach ulcers, autoimmune diseases and thyroid disorders.
   • Ginkgo can cause allergies if you are sensitive to urushiol resin in poison ivy and cashew nuts. You may also experience problems if you have unstable blood pressure, diabetes, hypoglycemia, gastro-intestinal disorder, musculoskeletal disorder, nervous system disorder, seizures, skin disorders, Mental disorders and heart disease.
   • Yohimbe can be dangerous if you are suffering from bleeding, schizophrenia, prostate problems, post-traumatic stress disorder (PTSD), liver disease, kidney disease, unstable blood pressure, heart disease , anxiety, depression or diabetes.

3. 

   Pay attention to exercise while you are on medication. If you are not currently taking any medications, most herbs are quite safe. However, if the medications you are taking are likely to interact with herbs, they should be avoided.
   • Avoid tribulus if you are taking medications for blood pressure, diabetes, or muscle stimulation.
   • Indian Ginseng can be dangerous if you are using immunosuppressants or pain relievers.
   • Ginkgo may negatively interact with medications that treat heart disease, seizures, anticholinergic drugs, antidepressants, and Cytochrome P450 metabolism.
   • Avoid yohimbe if you are or will be taking MAOIs (monoamine oxidas enzyme inhibitors), clonidine, guanabenz, tricyclic antidepressants, antihypertensives, naloxone, phenothiazines, or stimulants.

4. 

   Consider using herbs in the short term. If you are not sick or are taking medications that could cause complications, then herbal supplements that boost testosterone are generally considered safe for adults when taken for six months or less.
   • If taken for more than six months, some herbs can cause complications such as heavy bleeding, stomach pain, diarrhea and vomiting. Difficulty sleeping can also be a complication with long-term medication.

5. 

   Use functional foods properly. Adequate amounts of vitamin D and zinc can help your body produce more testosterone and stay healthy, but too much of any of these nutrients can actually be toxic to your body. It's best to get both of these vitamins with natural foods, but if you still decide to take supplements, just be sure to follow the dosage indicated on the label.
   • The recommended daily intake of vitamin D is 600 IU. Toxins usually appear in the bodies of people who consume around 50,000 IU for a few months, but may also be less for people with liver, kidney or other health problems.
   • The recommended daily intake of zinc is between 8 and 11 mg for an adult. The maximum intake is about 40 mg per day. Toxins usually appear when zinc intake exceeds this limit.

6. 

   Make positive lifestyle changes after consulting your doctor. Healthy diet and proper exercise are encouraging changes, even if you don't need to increase your testosterone levels. To maximize the benefits of lifestyle enhancement while minimizing potential risks, consult your doctor before making any major changes.
   • To test your testosterone levels as well as alert you to any personal health limits, your doctor can work with you to determine the best therapy for you. Your doctor will recommend medical remedies, but don't be afraid to tell your doctor if you really just want to use natural methods. Your doctor will be willing to make the plan according to your wishes, as long as the measures do not adversely affect your health.

Advice

• Contact your doctor if you want to increase your testosterone levels but are taking pain relievers, synthetic muscle stimulants, or prednisone. These drugs can lower testosterone levels. However, you should not stop using it without consulting your doctor.
• Persistence. Losing weight, getting in shape or increasing testosterone levels all takes time.

Warning

• If you choose to use herbal remedies, talk to a natural medicine doctor or an herbalist first. Your doctor or specialist will help you determine the right dose and possible reactions.

What you need

• Doctor
• Personal trainer / physiotherapist
• Foods rich in beneficial fats
• Zinc rich foods
• Protein-rich foods
• Elastic wire
• Weightlifting / training machine
• Country
• Practice interval
• Sleep
• Pedometer
• Relaxation activities
• Meditation / yoga
• Vitamin D