Posted by admin | 03.12.15 | 11:00 am
“Are you tired, worn down, listless? Do you poop out of parties? Are you unpopular?”
Sound familiar? As funny as the I Love Lucy episode was, the answer to all your problems can’t be found in a bottle. If you’re suffering from symptoms of low testosterone, like mood swings and low sex drive, there are a few ways to naturally increase your testosterone level. If your symptoms don’t change or worsen after trying the below tips, see your Low T Guru-Dr. Buch.
Weight Loss Can Help Increase Testosterone Levels
Are you overweight? Studies show that increasing physical activity to a 20-minute walk every day can help increase your testosterone. As overweight people are most likely to have low T counts anyway, doing some physical activity each day tricks your body into producing testosterone.
Losing weight is one of the hardest things to do, but like Mark Twain said, “The secret to getting ahead is getting started” so begin with your diet. Cut out sodas, do away with processed sugar and fructose, and be leery of “healthy” sweeteners like agave and Splenda, as these sweeteners can do more harm than good. Including fruit, you should keep your sugar consumption below 25 grams a day, especially if you are insulin-resistant, have high blood pressure, high cholesterol, and are diabetic.
Avoid excessive amounts of grains, milk, and refined carbohydrates such as bagels, pretzels, breakfast cereals, and waffles. Milk is full of lactose, which increases insulin resistance. Those refined carbs break into sugar quickly and increase insulin and insulin resistance. Insulin resistance can be a big problem, as it slows down muscle, fat, and liver cells’ response to insulin. This renders the cell unable to absorb glucose from the bloodstream, making the body require higher and higher levels of insulin. Insulin resistance is an underlying issue that causes many chronic diseases, including obesity.
Interested in Low T treatment options or have questions?
Call Dr. Buch at (972) 612-7131 to make an appointment.
Instead of processed carbs, eat vegetables that are dense with nutrients. These slow the glucose conversion process, which helps decrease your insulin levels.
Choose healthy fats and lean proteins in place of grains, sugars, and carbohydrates. These foods help get your body off a dangerous cycle of insulin resistance. Up your physical activity to high-intensity, short-burst exercises two to three times a week. For beginners, flank the high-intensity workouts with easy 20-minute walks so as to continue in the pattern of some sort of physical activity every day.
Can Exercise Increase Testosterone?
After about a couple of weeks of easy-going walks down the block, you might get into a rut. This is when you have to step-up the intensity of your workouts. Instead of doing short-burst, high-intensity workouts only once or twice a week, make it at least four times a week, rounding out the rest of the time with those walks. Studies have shown that while moderate aerobics has no effect on testosterone (and sometimes a negative one!), intense short-burst exercises lasting no more than 20 minutes actually helps increase testosterone levels while preventing its decline.
Warm up for a quick three minutes; perform high-intensity, fast exercise for 30 seconds, recover slowly for 90 seconds, then repeat for seven more rotations. These highly-efficient workouts help boost Testosterone levels.
Intermittent fasting has been shown to reverse low testosterone, especially paired with daily intense physical activity. By skipping a meal and going to bed hungry, your satiety hormones like leptin, adiponectin, insulin, and a host of other chemicals that incite testosterone production and efficacy, as well as increase libido and help prevent testosterone decline.
For example, wake up for a morning workout and skip breakfast. Eat first meal at 1pm and have dinner before 9 pm. Be sure to make one of your meals a whey protein meal shake to further enhance testosterone production.
Benefits of Zinc for Men
Zinc is an incredibly important mineral for testosterone production. Research shows that zinc-deficient diets are related to significant decreases in testosterone, and estimates show nearly 50 percent of adults aged 60 and over have lower zinc intakes. Some of those had such low zinc in their diet that even after a supplement, their zinc levels were still under recommendations.
If you supplement your diet with zinc, you could see an increase in testosterone production in approximately six weeks. Along with high-protein foods like meat and fish, you can find good amounts of zinc in beans, yogurt, raw cheese, and raw milk. Vegetarians might find it a bit more difficult to source zinc, since conventional farming methods rob food of such nutrients. Zinc supplements are available and should be taken at about 40 milligrams a day, no more. Taking too much zing makes it hard for your body to absorb other minerals.
By this time, those 10- to 20-minute walks should be pretty boring and not even worth the time. Supplement those explosive, short-burst workouts with strength training.
Can Stress Affect Low Testosterone?
When under stress, your body actually blocks testosterone, as from a biological standpoint, testosterone may lower chances of survival in a “fight or flight” scenario. Cortisol–the chemical responsible for the “fight or flight” response–is released from your body in high amounts when you’re stressed out. And these days, when are you not stressed out? So it stands to reason that reducing stress levels can cause a significant increase in testosterone. Prayer, meditation, and yoga have helped people lower their stress levels. Yoga could be a great core-building exercise as well, strengthening your muscles and your resolve. Give it a try!
These are only a few of the many ways one can help spur testosterone production and naturally increase libido, sperm production, and increase general energy levels. For couples trying to conceive, increasing testosterone helps increase sperm count. For men who are just “tired, worn down, and listless,” the answer might not be in a bottle, but naturally raising those low t levels is easier than you might think. The most effective approach to handling and managing your Low T is to consult your Low T Guru who will properly test your Testosterone levels, and together, will work out a plan to get on a new path toward healthy Testosterone levels.