Testosterone is the most important male sex hormone. It is natural for testosterone levels to decline as a person ages. Thankfully, there are many natural ways to help boost your T-levels.
Before reading how to recover your lost testosterone, you would want to understand the significance of testosterone in your body. There have been many unscientific claims floating around the “Testosterone” topic.
Here, I made sure every single claim is appropriately cited with an actual study.
There is no doubt that your testosterone levels will decline with age, especially when you hit your 30s 1National Library Of Medicine (Go To Source).
As men get older they struggle with one of those issues, including but not limited to, sexual health, physical strenth and ability to reduce stubborn fat while increasing lean muscle mass. 2MedLinePlus.Gov (Go to Source)
Many men usually resort to personal trainer for motivation to get back on track, some even subscribe for diet plans and the rest just simply try their luck with different so called miracle supplement.
However, most of these stated symptoms are due to decline in testosterone levels and all they need is to recover it back first.
In this article, I have compiled for you all the scientific-back habits that will kickstart your testosterone recovery
Is it required to get a blood test to know your current testosterone levels?
It’s recommended, however in most cases there are certain physical signs that shows your body lacks the optimum testosterone levels here are the most important ones:
- Lack of memory and concentration,
- Lack of muscular strength,
- Restlessness, and irritability.
Other symptoms that could arise with low testosterone include;
- Low libido
- Decreases bone density
- Increase body fat
- Breast development
- Erectile dysfunction
- Sleeping problems
If you are suffering from one or combination of these signs, the chances are high you are dealing with low testosterone levels, and it’s time for you to learn those 7 habits to recover back your testosterone levels.
1) Cold water therapy for testosterone in men
Exposing your body to cold stimulates the production of sex hormones including testosterone.
When sports scientists at Swansea University subjected athletes to extremely low temperatures after an explosive sprint session, they recorded a testosterone spike in the subjects’ saliva lasting 24 hours.
The science behind this; your body jumps into what we call it survival mode. Once your body in this stage it starts to immediately release “Cold-shock” proteins to prevent muscle mass for being damaged. 3 National Library of Medicine (Go To Source)
The question is how is that related to testosterone?
Well, the side-effect from this sudden survival mode is that your body will naturally produce something called “LH” lutenizing hormone .
LH stimulates your testes to make testosterone, a hormone your body needs to produce sperm. 4MedLinePlus.Gov (Go To Source)
However, keep in mind, if you are used to cold showers in the moring probably you would want to up the challenge a bit.
It’s recommended to stay in the cold water for no longer than 5-10 minutes at a time, and to gradually increase the duration and intensity of the therapy over time.
After the therapy, it’s important to dry off and warm up the body, either through exercise or by wrapping yourself in a warm blanket.
AVOID HOT SHOWERS: It has also been proven that heat is harmful for testosterone & sperm quality, it lowers the weight of testicles and also negatively affect the spermatogenesis. 5 National Library of Medicine (Go To Source)
It is often recommended to take cold showers, wear loose boxers and to sleep naked, just to keep things cool and under control down there. After all, proper functioning testosterone is essential for a man’s health.
2) Reduce exercises that lower testosterone in the body
We have been told are exercises are benefitical to the body.
Not all exercises are equal especially if your goal is to recover back your testosterone and recover from low T symptoms such as fatigue, low libido, lack of focus, etc.
Marathon running, cycling, or other types of long-distance exercises, which are endurance based exercises have been proven to lower your testosterone levels overtime. 6 National Library of Medicine (Go To Source)
There has been countless of researches on why these endurance exercises lower testosterone, however I will not go into deep details on that in this article.
What you need to know, this reduction could be partially due to the way that endurance exercises break down your muscles.
Some studies have demonstrated that basal activity of the pineal gland, adrenal gland, and testis can decrease following consecutive days of intense, long-term exercise such as cycling (watch this video for cyclists).
Testosterone decrease usually happens due to the exertion of excess stress on the body. Although cycling and running tend to cause low testosterone levels, cycling decreases testosterone levels the most.
Which exercises increase testosterone levels?
Here are some of the exercises that have been found to temporarily boost your testosterone:
If your focus is on enhancing your testosterone levels, you should target larger muscle groups.
I would recommend squats and chest press as your main workouts.
Weightlifting has been shown to increase testosterone levels in men, and there are several reasons why this may be the case.
One reason is that heavy resistance training, such as weightlifting, can stimulate the release of certain hormones, such as growth hormone and testosterone. 7 American Heart Association (Go To Source)
These hormones help to repair and build muscle tissue, and they also play a role in bone growth, metabolism, and other physiological processes.
Another reason why weightlifting may increase testosterone levels in men is that it can reduce levels of cortisol, a stress hormone that can interfere with testosterone production.8 The University of Texas at Austin (Go To Source)
Research has shown that high levels of stress and cortisol can decrease testosterone levels in men, so by reducing stress levels through weightlifting, testosterone production may be enhanced.
Additionally, weightlifting can help to increase muscle mass, which can in turn increase testosterone levels.
Muscle tissue is one of the main sites of testosterone production in men, so by increasing muscle mass, the body may be able to produce more testosterone.
2- HIIT (high intensity interval training)
High-Intensity Interval Training (HIIT) is a type of exercise that involves short bursts of intense exercise alternated with periods of recovery or rest.
HIIT can be done with a variety of exercises, such as running, cycling, rowing, or bodyweight exercises like burpees, jumping jacks, or push-ups.
A typical HIIT workout involves working at a high intensity for 20-30 seconds to several minutes, followed by a short recovery period of 10-30 seconds to several minutes.
This cycle is repeated for several rounds, typically for a total of 20-30 minutes. The high-intensity periods are designed to push the body to its limits, while the recovery periods allow the body to rest and recover before the next intense bout.
However, it’s important to note that HIIT can be very demanding on the body, and it’s important to gradually build up to higher intensity workouts and to properly warm up and cool down before and after workouts.
Some studies have shown that performing HIIT can increase testosterone levels in men. 9 Wiley Online Library (Go To Source)
For example, a study published in the Journal of Strength and Conditioning Research found that young men who performed six weeks of HIIT saw a significant increase in testosterone levels compared to those who performed steady-state cardio.10 National Library of Medicine (Go To Source)
Another study published in the Journal of Endocrinological Investigation reported that a single HIIT session increased testosterone levels in men.
3) Avoid high-sugar foods, processed foods, as well as artificial sweeteners
Consuming high-sugar foods can lead to a spike in insulin levels, which can in turn cause a drop in testosterone levels. 11 National Library of Medicine (Go To Source)
This is because insulin and testosterone have an inverse relationship – when insulin levels are high, testosterone levels tend to be low.
Additionally, high sugar intake can lead to obesity and metabolic disorders, which can also contribute to lower testosterone levels.
Processed foods, particularly those high in trans fats and refined carbohydrates, can also have negative effects on testosterone levels. 12 PubMed Central (Go To Source)
These foods can increase inflammation in the body, which can disrupt hormone production and lead to lower testosterone levels.
Additionally, many processed foods contain chemicals and additives that can disrupt endocrine function and interfere with testosterone production.
Artificial sweeteners, such as aspartame and sucralose, have also been linked to lower testosterone levels.13The Egyptian Journal of Hospital Medicine (Go To Source)
Studies have shown that regular consumption of artificial sweeteners can disrupt endocrine function and lead to hormonal imbalances, including reduced testosterone levels.
Overall, it is important to limit consumption of high-sugar foods, processed foods, and artificial sweeteners in order to maintain healthy testosterone levels. A diet that is high in whole, nutrient-dense foods, such as fruits, vegetables, lean proteins, and healthy fats, can help support healthy hormone levels and overall health.
There are many foods that are high in sugar. Here are some examples:
Candy: Candy is often one of the most obvious sources of high sugar intake.
Soda and other sweetened drinks: Many soft drinks, sports drinks, and energy drinks contain high amounts of added sugars.
Baked goods: Cookies, cakes, and other baked goods often contain high amounts of sugar.
Processed foods: Many processed foods, such as breakfast cereals, granola bars, and flavored yogurt, are high in sugar.
Fruit juice: Fruit juice can contain a lot of natural sugars, and many commercial varieties also contain added sugars.
Sweetened coffee and tea: Drinks such as sweetened coffee drinks and sweet tea can also be high in sugar.
Condiments and sauces: Ketchup, BBQ sauce, and other condiments can also be high in added sugars.
Here are some alternatives to high sugar foods that can help satisfy a sweet tooth while also providing other valuable nutrients:
Fresh fruit: Fresh fruits are a great source of natural sugars, fiber, and a variety of vitamins and minerals. Try adding some berries, sliced banana, or chopped apple to your oatmeal or yogurt for a sweet and nutritious breakfast.
Dried fruit: Dried fruit is another great source of natural sugars and can be a good alternative to candy or other high sugar snacks. However, be mindful of portion sizes, as dried fruit can be high in calories.
Dark chocolate: Dark chocolate is a great alternative to candy and other sugary treats. It contains antioxidants and may have some health benefits when consumed in moderation.
Nut butters: Nut butters, such as almond or peanut butter, can be a good source of protein, healthy fats, and a touch of sweetness. Try spreading some nut butter on a slice of whole grain bread or adding it to your smoothie.
Plain yogurt with fruit: Plain yogurt can be a good source of protein and calcium, and adding fresh or frozen fruit can provide natural sweetness without added sugars.
Homemade snacks: Making your own snacks, such as energy balls or granola bars, can be a good way to control the ingredients and avoid added sugars.
4) Look For Gold Standard Testosterone Boosting Supplement
When considering testosterone boosting supplements, it is important to keep in mind the following factors:
Look for supplements that have been tested for safety and have minimal side effects.
Always read the label carefully and follow dosage instructions.
Look for supplements that have scientific evidence to support their effectiveness.
It is important to note that not all supplements marketed as testosterone boosters have solid scientific evidence to back up their claims.
Choose supplements from reputable companies that have good manufacturing practices and conduct regular quality control testing.
Look for supplements that have been third-party tested for purity and potency.
Look for supplements that have transparent ingredient lists, and avoid supplements that contain questionable or untested ingredients.
Make sure the ingredients in the supplement do not interact with any medications you may be taking.
While price is not necessarily an indicator of quality, it is important to consider the value of the supplement.
Look for supplements that offer a good balance between price and quality.
Ultimately, you’ll find NUVITON made sure all these elements are in place. it is important to speak with a healthcare professional before taking any supplement, especially if you have any underlying health conditions or are taking medications.
All ingredients found in NUVITON are 100% natural and premium quality with standardized extracts. You can check out all details on this page.
5) Avoid or reduce alcohol consumption
In my experience, I discovered that regular alcohol consumers are one of the most challenging client categories to deal with, as their bodies often seem too hard to sculpt.
They need to work twice as hard to melt body fat and gain muscle – which can point to low testosterone levels. Moreover, alcohol and testosterone are known to don’t go well together.
Alcohol consumption can affect testosterone levels in several ways.
Here are some of the ways that alcohol can affect testosterone:
Acute alcohol consumption: Studies have shown that acute alcohol consumption can lead to a temporary increase in testosterone levels.
However, this increase is short-lived, and testosterone levels may drop below normal levels shortly after. 14PubMed From National Library of Medicine (Go To Source)
Chronic alcohol consumption: Chronic alcohol consumption can have a negative effect on testosterone levels.
Long-term alcohol use can cause liver damage, which can lead to a decrease in testosterone production.
In addition, alcohol can affect the hypothalamus and pituitary gland, which are responsible for regulating testosterone production.15 PubMed Central From National Library of Medicine (Go To Source)
Increased estrogen levels: Alcohol consumption can also increase estrogen levels in the body, which can have a negative effect on testosterone levels. Estrogen is a hormone that is produced in both men and women, but men typically have lower levels of estrogen than women. High levels of estrogen can cause a decrease in testosterone production.
Testosterone metabolism: Alcohol can also affect the way that the body metabolizes testosterone.
Studies have shown that alcohol consumption can increase the conversion of testosterone to estrogen, which can lead to a decrease in testosterone levels.
In summary, alcohol consumption can have both short-term and long-term effects on testosterone levels.
While acute alcohol consumption may temporarily increase testosterone levels, chronic alcohol consumption can have a negative effect on testosterone production and metabolism, which can lead to a decrease in testosterone levels over time.
6) Get quality sleep with good sleep discipline in the proper set up in the bedroom
Getting good quality sleep can have a significant impact on testosterone levels in both men and women.
Testosterone is a hormone that is produced primarily during sleep, particularly during deep sleep stages. 16PubMed Central From National Library of Medicine (Go To Source)
Research has shown that individuals who consistently get less than 5 hours of sleep per night experience a significant reduction in testosterone levels.
In fact, one study found that men who were sleep deprived for just one week experienced a 10-15% decrease in their testosterone levels.
On the other hand, individuals who consistently get 7-8 hours of good quality sleep per night have been shown to have higher testosterone levels compared to those who get less sleep.
Additionally, getting enough sleep can also improve the quality of a person’s erections.
How to get a good quality sleep?
When the environment is dark, the body is better able to produce melatonin, which helps to regulate sleep and wake cycles.
This can lead to deeper and more restful sleep, as well as an overall improvement in sleep quality.
Research has shown that exposure to light, particularly blue light from electronic devices, before bedtime can disrupt sleep patterns and decrease sleep quality.
Therefore, it’s important to create a dark sleep environment by turning off electronic devices and keeping the room as dark as possible.
Sleep quality is also important in relation to testosterone levels.
In summary, good quality sleep is essential for optimal hormone production, including testosterone. Getting 7-8 hours of uninterrupted sleep per night can help maintain healthy testosterone levels and improve overall health and wellbeing.
7) Never microwave anything in plastic or glazed bowls. Glass only if you have to use the microwave.
Chemicals found in certain types of plastics, such as bisphenol A (BPA) and phthalates, have been shown to have endocrine-disrupting properties.17 Dept. of Environmental and Occupational Health, California State University, Northridge (Go To Source)
Meaning that they can interfere with the normal functioning of hormones in the body, including testosterone.
BPA, for example, has been found to mimic the activity of estrogen in the body, which can lead to a decrease in testosterone levels.
This is because testosterone and estrogen have an inverse relationship – when estrogen levels increase, testosterone levels decrease.
BPA can bind to estrogen receptors in the body, thereby signaling the body to produce less testosterone.
Phthalates, on the other hand, can disrupt testosterone production by interfering with the function of certain enzymes that are involved in the production of testosterone in the testes.
This can lead to a decrease in the amount of testosterone produced by the body.
Both BPA and phthalates are commonly used in the manufacture of plastics, and can be found in a wide range of products, including food and beverage containers, toys, and personal care products.
Exposure to these chemicals can occur through ingestion, inhalation, or skin contact.
Overall, the endocrine-disrupting properties of BPA and phthalates can lead to a lowering of testosterone levels in the body, which can have a number of negative health effects, including reduced muscle mass, decreased bone density, and impaired fertility.
It’s important to note that while these habits can help boost libido and testosterone levels, they may not work for everyone.
If you’re experiencing persistent symptoms of low libido or low testosterone levels, it’s important to consult a healthcare professional.
NUVITON is a natural herbal based supplement that consistant of premium ingreidents that has been traditionally used in Southeast Asia to boost libido and improve male sexual performance.
Research has suggested that NUVITON’s ingredients may have the ability to increase testosterone levels in men.
In one study, men who took one of NUVITON’s ingredients, Tongkat Ali for four weeks showed a significant increase in testosterone levels compared to those who took a placebo. Another study found that Tongkat Ali led to improvements in libido, erectile function, and semen quality.
Therefore, adding NUVITON to the list of habits to boost libido and testosterone naturally at home could be beneficial.
It’s important to consult a healthcare professional before taking any new supplements to ensure they are safe for you and won’t interact with any other medications you may be taking.