There are various ways to raise testosterone, but doing it incorrectly can cause significant harm or be a waste of time. Make sure to watch this article until the end, as I will explain each method in detail, how to do it correctly, and what to avoid so that your testosterone levels increase instead of decrease. I have studied the recommended methods found on the Internet and decided to create this educational guide to clarify what works and why.
Let's start with probably the most popular method: abstinence from sex and masturbation. Does this scientific method work? Research shows that in the short term, testosterone levels increase. However, after about two and a half weeks of continued abstinence, testosterone levels begin to fall. There is a movement of adherents, whom I call "abstainers," who believe in avoiding sex unless planning to have children. Unfortunately, modern medicine suggests that regular sexual activity is important. The lack of it can lead to congestion and stagnant simplicity, causing testosterone levels to fall. Regular and natural sexual activity, or even surrogate sex, is crucial not just for testosterone but for many other hormones as well. We will likely cover these hormones in a separate issue.
Increasing testosterone levels isn't as simple as it may seem. If you have deficiencies in certain nutrients, addressing those deficiencies can help raise your testosterone levels. For example, a pronounced vitamin D deficiency can cause testosterone levels to drop by 40-50%, and sometimes even up to 60%. This shows the importance of maintaining adequate vitamin D levels.
Ashwagandha, an adaptogen, is another substance that can help. Studies have shown that for the average person, taking 300 mg of ashwagandha per day can raise testosterone levels by 20-30%. It's one of the few methods that consistently works, provided there are no contraindications to using this herb. Similarly, ginseng, another adaptogen, can help by stimulating the endocrine system, including the adrenal glands and thyroid, thereby enhancing overall hormonal balance and immunity.
However, it’s important not to overuse adaptogens. Typically, they should be taken for 6-8 weeks, followed by a break. Prolonged use can lead to decreased effectiveness and potential organ fatigue. Therefore, adaptogens should not be used continuously for long periods.
I would love to hear your experiences. What methods have you tried to raise testosterone levels, and what were the results? Did you notice improvements, or did some methods not work for you? Sharing your stories and test results in the comments would be incredibly interesting and helpful for others.
I agree with you, and that’s why it’s very important. We are planning to record a article soon and will definitely post about how to properly prepare for testosterone testing and how to read the results correctly. The accuracy of your results can vary significantly depending on how you took the tests. Therefore, I always recommend retesting if your results don't match your clinical picture. You should always ask questions like: Were you sick recently? Under what conditions did you take the test? What time of day was it?
For example, if you regularly exercise 5-6 times a week, but felt unwell before testing, or if you took a two-week vacation without exercising, your testosterone levels could be affected. It's important to set your testosterone tests under your normal conditions rather than creating an ideal scenario and then being surprised by the results.
Regarding strength training and high-intensity workouts: it’s true that a person who exercises regularly has different endocrine responses compared to someone who doesn’t. However, overtraining can lead to insufficient recovery and stress on the endocrine system. It’s crucial to find a balance where you feel good and look good without exhausting yourself. For a natural athlete, the optimal training regimen is usually three to four one-hour workouts per week.
Additionally, eliminating harmful habits like alcohol consumption is essential. While an occasional drink might not cause harm, regular consumption is detrimental. The notion that a daily glass of wine is beneficial has been debunked; there is no safe dose of alcohol. Smoking and drug use are also harmful and should be avoided. Reducing sugar intake is similarly beneficial.
Living a healthy lifestyle by removing these harmful habits from your daily routine will improve your overall well-being. Remember, the negative impact of regular alcohol consumption affects not just testosterone but also the female reproductive system.
If you're interested, I received a lot of feedback on the topic of vapes and electronic cigarettes and may create a detailed article on this topic for my channel. Let me know if you'd like to see more in-depth content about this.
To understand the science behind this, be sure to subscribe to the channel and set notifications. Minimizing stress and learning calming techniques like meditation are essential. I measure my pulse every morning while at rest, whether in the bathroom, shower, or right after waking up. If I notice my pulse rising, it’s a sign that my nervous system needs rest. Often, we associate overwork with physical exhaustion, but we usually feel it only when we are already very unwell. Learning to recognize these signs early is crucial.
Your endocrine system is closely linked to your nervous system, a concept known as neuroendocrinology. Emotional stress and fatigue can disrupt your hormone balance. Stress increases prolactin and cortisol, which lowers testosterone. It’s important to remember that no hormone is inherently bad; it depends on the level and context. Chronic stress and insufficient rest will lead to low testosterone and high stress hormones, making recovery difficult.
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Understanding the difference between physical and psychological fatigue is vital. If you're psychologically tired, going to the gym can help reset your central nervous system. However, if you're physically exhausted, rest is more beneficial. Evaluate your day: if you haven’t had intense physical exertion but feel tired, it might be psychological, and exercise could help. But if you've had a physically demanding day, rest is more beneficial to avoid further stress.
Many people struggle to achieve their fitness goals despite spending a lot of time in the gym. Chronic stress and overwork can hinder progress, leading to a vicious cycle. You've likely seen people who are always in the gym but never seem to lose weight or improve. Their stress and overwork prevent them from getting the results they want.
Excess weight impacts testosterone levels, sperm quality, lipid profiles, and insulin sensitivity. Losing weight improves these factors. A healthier lifestyle, better diet, increased water intake, and adequate sleep can significantly enhance your endocrine function. Excess weight doesn’t bring any benefits, and addressing it can lead to substantial health improvements.
So, dear friends, excess weight is indeed the enemy of a good hormonal balance. Caloric intake and intermittent fasting can also play a role in managing your weight and health, but we'll discuss that in another article.
Fasting can actually increase testosterone levels, particularly intermittent fasting, where you eat during specific hours each day or occasionally fast for an entire day. However, chronic under-eating, similar to what is seen in individuals with anorexia, can have the opposite effect. When your body is in a constant state of calorie deficit, it switches to energy-saving mode, reducing muscle mass and testosterone levels to preserve fat. This leads to low energy, poor mood, and decreased activity.
Adopting a proper diet that matches your goals and needs is essential. Simply eating less is not effective and can lower your testosterone. Consuming the right amount of calories and nutrients is crucial. Nutritionists and trainers can help, but ultimately, you are responsible for maintaining consistency in your diet and exercise regimen. Sticking to a simple, balanced diet consistently will yield better results than trying various fad diets.
Certain foods, like nuts, onions, and turmeric, can help boost testosterone levels. Turmeric, for instance, acts as an adaptogen. Many of these foods contain cholesterol, zinc, and magnesium, which are beneficial for testosterone production. Seafood, often considered an aphrodisiac, is rich in these nutrients. However, if you don’t have a deficiency in zinc or magnesium, consuming these foods may not have a significant impact. Similarly, if you consume more fat than necessary, it won’t boost testosterone but may lead to weight gain.
Practicing a contrast shower is another useful technique for improving your endocrine system. The key is to do it correctly and regularly, starting with mild temperature changes and gradually increasing the contrast and duration. There are many guides online on how to begin using contrast showers effectively. Rushing into it by using extremely cold water immediately can be harmful. Start slowly, and you may eventually incorporate cold baths, which are also beneficial.
If you're interested, I can create a detailed article on this topic, covering contrast showers, cold baths, cryotherapy, and more. Let me know in the comments if this is something you'd like to see.
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