Scott from North Carolina Asks….. “is there a natural supplement and/or food to help natually increase level(s) of testosterone for more gym strenth , energy, etc.?”

Scott, Your normal levels of testosterone in your blood stream should be between 350-1000 naograms per deciliter(ng/dl) Those qualities normally start to wane around the age of 40. A lot of men lose about 1 percent per year, which is harmless in the short term, but long term effects cause obesity, weak bones, considerable muscle loss and impotence. Low testosterone levels ( Below 350 ) also increases your risk of death by heart attack!

It’s also not just an older mans problem either! In fact many men in there 30’s and 40’s also struggle with low testosterone levels.

Testosterone levels can be restored with injections, gels, pills or patches, but these medical treatments are no panacea and include many side effects like acne, high cholesterol, shrunken testicles and liver damage. Also, I would recommend staying away from supplements like DHEA or androstenedione to boost testosterone; these can increase your risks of prostate cancer and heart disease.I would recommend that men with borderline testosterone levels to try and increase their levels by increased exercise and weight loss before trying any kind of testosterone therapies.

 Here are some tips to help increase your testosterone levels naturally!

Burn Fat and Lots of It!If you are carrying excess fat, with that comes increased estrogen levels and this has shown to decrease the testosterone levels!

 But Lose the weight slowly!

If you lose much more than 1 or 2 pounds per week you are cutting your calorie intake to much and it will actually have an adverse effect on your testosterone levels. Don’t cut your calorie intake by more than 15 percent. It will make your brain think that you are starving and will shut down testosterone production.

Stay away from low carb diets

Eating a high-protein, low-carbohydrate diet can hurt your testosterone levels. High amounts of dietary protein in your blood can eventually lower the amount of testosterone produced in your testes. A good balanced diet is important for this as it is for total health!

Compound Movements for ExerciseCompound Weight lifting movements hitting the larger muscle groups has shown to increase testosterone levels, ie squats, deadlifts, bench press, bent rows. Go heavy too, 4-6 reps is optimal for these results. Nuts are good for your….well you know! Monounsaturated fats that are found in peanuts have also shown to increase testosterone levels.  

Rest is more important than your workouts!

Don’t overtrain. Get your rest. Your testosterone levels can drop by as much as 40 percent according to a study done at UNC. Get a full nights sleep. Also, be conscious of the muscle groups trained to be sure that you are giving them sufficient rest between workouts!

No Bing Drinking! More than 2 or 3 drinks can seriously effect your testosterone levels. Alcohol effects your endocrine system causing your testes to stop producing the male hormone.

Have a Snack at 3 p.m.

Your body needs a steady supply of calories to make testosterone. Skipping meals can cause your levels to drop significantly.

Eat Fat, but good fat!

Most any men can raise there levels by simply eating a diet that includes about 30 percent fat. Your body needs dietary fat to produce testosterone. Keep it in check with your balanced diet and eat good fats. Get your sleep!

Sleeping less than seven to eight hours a night can screw up your circadian rhythm. Did you ever wonder why your testosterone levels were so much higher in the morning after a good nights sleep?

 Hope this helps!