6 Natural Ways To Increase Low Testosterone In Men
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Are You Suffering From These Low Testosterone Symptoms
On today’s episode of Live Lean TV, I’m sharing 6 natural ways to increase low testosterone in men.
That’s right, it’s time to conquer low testosterone.
If you’re experiencing low testosterone, which a lot of guys are, it can be a very sensitive subject.
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Benefits Of Testosterone
As men, it’s in our DNA to be strong, tough, and alpha.
Testosterone is the hormone that is attributed to all of this.
In addition to this, testosterone is also one of the main hormones involved in:
- fat burning
- muscle building
- vital energy
- overall well being
Low Testosterone Symptoms
Men suffering from low testosterone have a greater risk of experiencing the following low testosterone symptoms:
- low sex drive and libido
- poor sexual performance
- more belly fat
- less muscle growth
- lower energy and vitality
In other words, having low testosterone sucks.
6 Natural Ways To Increase Low Testosterone In Men
One option to increase testosterone is via hormone replacement therapy, i.e. HRT.
However, like most things we talk about on Live Lean TV, we first recommend focusing on more natural approaches to boosting testosterone.
Here are 6 natural testosterone boosting tips to increase low testosterone in men.
#1. Get Enough of the Right Testosterone Boosting Vitamins And Minerals
Vitamins and minerals are essential to testosterone production, however there are 3 main ones to look for.
The three best vitamins and minerals to increase testosterone are:
- Zinc
- Magnesium
- Vitamin D
Foods high in zinc include:
Foods high in magnesium include:
- Leafy greens
- Nuts
- Seeds
- Fish
- Avocados
- Bananas
Foods high in vitamin D include:
In addition to focusing on these foods high in vitamin D, it’s also important to enjoy the sun to get more vitamin D.
You can also supplement with a good multivitamin like Alpha Men from my friends at MyProtein.
Or supplement with each testosterone boosting vitamin and mineral on their own:
Here’s an at home micronutrient test to see if you are deficient in these vitamins and minerals.
#2. Consume More Testosterone Boosting Healthy Fat And Less Sugar
Consuming healthy fats is essential to optimal hormone production, especially testosterone.
Add more testosterone boosting fats such as:
- Coconut oil
- Avocado oil and avocados
- Nuts
- Seeds
- Olive oil
- Beef
By eating more healthy fat, you should also reduce the number of calories consumed from sugar.
Too much sugar increases insulin production which creates a fat storing environment in the body, which then lowers testosterone.
Excessive body fat leads to a higher level of an aromatase enzyme, which converts testosterone into estrogen.
That sucks.
Let’s move on to testosterone boosting tip 3.
#3. Lift Heavy Weights, Compound Exercises, And Sprints
The major, multi-joint compound movements are the best exercises to increase testosterone.
The best exercises to increase testosterone are:
These total body moves are more effective at boosting testosterone than isolation exercises, such as bicep curls.
It’s also important to focus on lifting heavier weight.
Higher intensity brief bursts of speed exercises, such as sprints, has also been shown to increase testosterone.
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Keep it intense.
#4. Decrease Alcohol Consumption
It’s funny how the mainstream media showcases “Alpha Men” chugging beer, since beer is a loaded in estrogenic hops, which is a testosterone destroying enemy.
This is why alcohol has been shown to increase the conversion of testosterone into estrogen.
But don’t freak out.
Having 1-2 drinks of red wine a week is not going to ruin you.
Just like everything else Live Lean related, keep it balanced, and in moderation.
#5. Decrease Exposure to Xenoestrogens
Xenoestrogens are chemicals often found in:
- plastics
- skin and hair products
- cleaners
- pesticides in food
Xenoestrogens mimic estrogen in the body, thus harming the balance of testosterone production.
Avoid products containing any usage of the word “paraban” in the ingredients.
I did a full video post on xenoestrogens and other ingredients to watch out for here.
Also try to eat as much organic food as possible, and focus on eating cruciferous vegetables to help rid your body of these xenoestrogens.
I filmed a full video post about the 6 belly fat killing cruciferous vegetables here.
Lastly, never heat up plastic, and replace your plastic bottles and tupperware, with glass.
Let’s move on to the final testosterone boosting tip.
#6. Get Better Sleep
Yes, quality sleep is essential to testosterone production.
Strive for 7-8 hours of sleep, earlier in the night.
Research shows the best quality of sleep occurs around 10pm.
Make sure you go to bed earlier, and get up earlier.
It will take time for your body to adapt to this new sleep cycle, but a relaxing chamomile tea and reading a book, will help settle your mind and body for rest.
Bottom Line On Increasing Low Testosterone In Men
As a male population, studies show testosterone production in males has been significantly dropping over the years.
This is in part due to our poor lifestyle habits.
Testosterone Boosting Ultimate Live Lean Superpack
Sufficient testosterone production is essential for a happy and healthy life, and you can help increase it naturally by following a step-by-step workout and nutrition plan, like my Live Lean Superpack.
This Live Lean superpack gives you the testosterone boosting weight lifting and sprint workouts, a delicious recipe book with no sugar added meals and snacks, and 8 week meal plan.
These recipes are loaded with protein, healthy fats, and the essential vitamins and minerals to increase testosterone.
This Ultimate Live Lean Superpack includes my best selling programs:
- Live Lean Afterburn 1.0 – 12 week in gym weight training program
- Live Lean Sprint 1.0 – 18 week HIIT cardio program
- Eat Clean Live Lean Cookbook and 8 Week Meal Plan – over 200 paleo high protein and low carbohydrate recipes
- Live Lean Abs 1.0 – 28 day direct ab training video program
The Live Lean Superpack is now on sale for 35% off.
Here is a link to check out your testosterone boosting Ultimate Live Lean Superpack plan.
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Today’s Question Of The Day:
- Do you suffer from any of these low testosterone symptoms?
- Have you ever tested your testosterone levels?
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
Fantastic 🙂
Awesome vid. lots of stuff that most people won’t know.
It’s in our DNA to be strong, tough and alpha? Even with added
testosterone, I’ll never be any of that.
Good info Brad
Great job
Thanks for the info Brad. Not stuff we think about, but necessary. Good
stuff. Thanks for the vid.
Very good advice Brad! Great content on your channel! Learning something
new everyday!
6 Natural Ways To Conquer Low Testosterone!