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Testosterone, the male hormone. Dependent on things like manliness, confidence, aggression, strength, libido and mood.
Lack of testosterone can cause several health problems like:
- Increased fat tissues
- Low libido
- Low strength
It’s important to get your hormones on where they should be.
Not to talk a long about theory. To the point. If you are suffering some of the symptoms listed above and haven’t got cured, you should go on doctor and get your testosterone levels checked. It can be caused by lowered testosterone levels. To get the accurate results, you should go on morning to take a blood test.
I’ve tested my levels a few times, first time I had increased SHBG which caused lowered free-testosterone, that I had to fix. My levels where on range, so I didn’t get medical help.
If your levels are low but inside the range, you are still having probably the levels that you should not have at your age. To fix this problem, rarely doctors give you a Testosterone Replacement Therapy. I don’t have any experience off that, so not gonna write anything about it. So I’ll write down here some natural ways to maximizing your testosterone levels, and supplements that I’ve had realized working. Of course this will not give results like you would be on steroids, but you can clearly see a difference on energy levels, libido and strength.
NATURAL WAY TO BOOST TESTOSTERONE LEVELS
Fat rich diet
Getting enough good fats is necessary for hormonal profile. The fats you want are unsaturated fats. These kind of fats can be obtained example from olive oil and peanuts. Also a lots of eggs, they are a good source of protein and fats. The fat intake on day should about be minimum of 0.5g/1lbs or 1g/1kg of your body weight. Example, if you weight 176,36lbs/80kg, you should have a 80g fats. This can be easily obtained by eating a 100g of peanuts and 6 boiled eggs. To get some extra fat, eat few spoons of olive oil a day.
Foods for good diet:
- Olive Oil
- overall vegetables
You should not be afraid of getting fats, they are not the same as fat tissues on your belly. Your body needs these dieatary fats to function.
I know it’s hard. I’ve had tried to quit caffeine many times, but always get back into it. Nowadays using it with patience. Like one cup a day. Compared to time I over used it, around 1000mg of caffeine a day, I got several health issues. Lack of sleep, fatigued all the time, adrenal glands probably. Also libido was a very low. I think it has to do with my sky-rocketed cortisol levels, that caffeine caused. Increased cortisol levels decreases the testosterone levels dramatically.
How to suppress cortisol levels?
Stop caffeine consumption of course, but after that there are a few supplements that will help:
Rhodiola Rosea and megadosing Vitamin C are good ways to lower them. Taking vitamin c around 1000-2000 mg a day is good, it’s water soluble so no need to worry about overdosing it as some fat soluble vitamins.
Rhodiola instead is taken on daily, and it effects are cumulative, so it kicks in after few days properly. It’s a natural plant that’s growing on northern areas, used as traditional medicine for example anxiety or fatigue. It’s very nice supplement, having an effects like:
- Lowered stress
- Lowered cortisol effects
- Increased Serotonin Levels
- Increased energy
- Increased testosterone
- Ability to last longer in bed
Rhodiola Rosea is very good supplement, one of my favorites. I can see the testosterone and strength boosting effects after few days taking it on gym, as weights go higher. Also my stress levels are very low while on it. I don’t really stress about anything. Antidepressant effects are also good, mood is much higher while on it. I’m more social and happy. For libido, it makes me last longer on bed, which is good.
It should be taken max 3 months, and after that take a minimum of month a break.
Another bad habit, that’s hard to break. Sugar is almost everywhere in processed foods, so it’s good to eat just organic food. Sugar can also cause addiction and withdrawals, which sounds fun but it’s true. Take a few weeks a break of any sugar and you can definitely see a huge difference on mood.
Not to say that it affects negatively on testosterone levels. Just simple, sugar kills testosterone levels. Fructose, aka fruit sugar from fruits is not bad, but you should not over do fruits either. Fruits like bananas and watermelon have a libido boosting effects, also they contains a lot of good minerals and vitamins.
Zinc is an anti-estrogen, and I think I was on defiency of zinc for long time before starting to supplement it. Defiency of zinc causes lowered testosterone levels. Everytime you ejaculate, you release a lot of minerals, including a lot of zinc. I used to fap a lot, and not eating a zinc rich diet, and was tired all the time. Energy levels dramatically increased after fixing this.
Zinc can be overdosed thought, and it can have a serious side effects. After 100mg/day it starts to be neurotoxic. Good amount of zinc a day is somewhere around 15-40mg. When you ejaculate, you release about 5mg zinc, so you can count of it.
Some foods that are good source of zinc are some green vegetables like:
From foods it absorbs better than off pills. But I take both, eat a lot of vegetables and take 1-2x day 15mg zinc.
This is probably a common sense. 8-10 hours of sleep every night to get body restored. Everywhere you look for how to get more healthy lifestyle, there is always “get enough sleep”.
Some people have a good gifts for getting a good night of sleep. Someones don’t, like me. I’ve struggled on sleeping problems my whole life. Either it’s rolling in my bed for 2 hours before falling a sleep, or waking up in the middle of night and not getting back to dream anymore. Still on this day I haven’t found the final cure, but I’ve had experience with lot of stuff to beat this problem. I’ve tried meditation and body relaxing drills to get sleep. I’ve tried supplements. And medications, several of them that I got prescripcted by a doctor for insomnia.
Some things that helped:
- No caffeine intake 8 hours before going on sleep. Even caffeine’s effects last a few hours, it has a half-life of around 6 hours and can be pretend sleeping on that time. 8 hours is good. Best way is to stop caffeine completely or minimize it like only on mornings, like I wrote above.
- Chamomile tea. A very good stuff as it has a sedative and anti-anxiety effects. Also it helps with stomach pain and problems. A cup or two of strong chamomile tea 1 hour before bed will help falling a sleep. Could be drank later than 1 hour, but I try to avoid liquids before sleep so I don’t need to wake up for a pee in a middle of night. Chamomile isn’t placebo, as it affects on GABA-receptors.
- Melatonin. Only helps when taken rarely. If I take it more than few days a row, it lost it’s effectiveness. If it’s short acting, it should be taken around 30 minutes before going to bed. Depots should be taken 1-2 hours before bed.
- Avoid liquids. As said on chamomile, try to avoid liquids before bed, then you don’t need to awake to take a pee.
- Magnesium. Can help with restless legs or muscles to recover. Goes good along with Zinc. It could be taken with Zinc and b6 vitamin for synergy. Zinc, Magnesium and b6, shortly ZMA, is a good supplement stack that also boosts testosterone. It gives a wilder dreams also.
- No sports before few hours of going to sleep. On many places you can read that you should do some physical exercise before bed to get better sleep, but I have an opposite. I get energy after doing a hard exercise, good endorphine rush and sleeping on that point is last thing I want to do.
Sleeping requirement changes on person to person. Some says they are getting enough by sleeping a 6 hours/night. Some 7-8. I need 9-10 to get fully restored. And that sucks. I see a huge difference when being on sleep deprived on my libido, energy and mood than being a restored fully. All those that displays an effects of testosterone.
Gym. Hard lifts. Getting hit on big muscles like squads and back. Those are boosting testosterone, but so are also every kind of hard physical exercise. This is also common sense, but yeah, if you aren’t doing physical exercise regularly, start doing it now. Today. Not tomorrow.
This drains your energy levels. And also affects on your testosterone levels. There are those studies where abstaining a 7 days of masturbating spikes your testosterone levels and then it goes back to normal. I think this is legit, I already see a difference by not ejaculating on few days. More energy and harder lifts on gym. If I masturbate before gym, I get a shitty workout.
Ejaculating on sex is different though. Sex is okay, having a sex many times a day vs fapping many times a day, the later just makes drained and foggy. Sex doesn’t do that. It has something to do with your brain instinct a real woman.
Both ways of ejaculating releases though lot of important minerals and hormones, like zinc, vitamins, cholesterol and dht. So it’s important to take supplements to not getting deficiency of these. As said on top, vegetables a lot and good amount of vitamin supplements.
This relates on above, over masturbating. Every time you ejaculate, your brain releases a lot amounts of dopamine, and on the same time it skyrockets your prolactin levels temporarily, and continues to released on small amounts after ejaculation.
Prolactin is a hormone that’s makes you feel satisfied. Too elevated levels of it causes lowered testosterone levels in men. Also it causes on high levels lowered energy levels and libido. That’s why you don’t desire sex right after ejaculation. But over masturbating a regularly can elevate prolactin levels too high and cause chronic fatigue.
So how to lower prolacting levels?
B6 Vitamin on high doses. 200mg+ of taking vitamin b6 lowers prolacting levels, also it makes body build more serotonin. It’s water soluble, so it wont be stored on body and shouldn’t have negative effects if not used regularly. If used high doses regularly, it can cause hand and feet going numb. You should STOP immediately if you are feeling these kind of effects. Furthermore use can cause nervous damage. So it’s not safe to take on continuous use even it’s water soluble.
Mucuna pruriens is an natural plant, or bean, which is also a good natural testosterone booster. It contains lot of good ingredients, but the most known it’s on it’s L-Dopa content. L-dopa increases your dopamine levels, and it counteracts effects of prolactin. The more dopamine, the less prolactin. And opposite, the more prolactin, the less dopamine. Note that too low prolactin levels aren’t good or healthy either.
Mucuna pruriens is a very good supplement, and it’s effects can be felt immediately. It boosts testosterone also, and that can be seen on energy on gym when weights are raised after taking this supplement. Also it boost dramatically libido. It’s good to take if you have example masturbated too much, and there is sex coming surprisingly, so you can get hard again if there would be problems. Also over all energy and motivation will be increased.
I cycled this for few months, taking daily max week, a break, and repeat. What I noticed was improved beard growth and new hairs on my cheeks and chest. Those are also signs of increased testosterone levels. It’s sad that this great supplement is not to safe to take for longer periods of time.
It should be taken on empty stomach with green tea extract to get full effects.
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Maca powder is also an natural plant and it hasn’t negative side effects. Besides it effects of dramatically raising a libido, it is known of it’s hormone balancing effects. In women who are low on estrogen it will raise their estrogen levels and lower testosterone, and on men the opposite; lower estrogen and raise testosterone. It won’t directly boost testosterone above your natural levels, but if you have lowered testosterone levels due to some medicine it should do the trick.
My personal experience of this is great. I had eaten painkillers on past due to injury for a long period, and they affected on my libido and testosterone levels. Maca worked on this, got my libido back while on them.
Also maca have a great anti depressive and -anxiety effects. It has some great effects like:
- Great libido boost
- Improves mood and decreases anxiety and depression
- Increased energy
- Increased performance on physical exercises
Also Maca taste is not good, and it’s hard to ingest just like that on spoon, so it’s easier to mix it with example with water or yogurt.
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Being on caloric deficiency surely affects on testosterone levels. While i’m dieting and cutting bodyfat%, I have much less energy and lower libido than I would have while bulking.
It’s thought double edged sword. Being a low bodyfat% increases testosterone, but to get there you need to cut. High bodyfat% stores more estrogen and lowers testosterone.
Best way to do this is to first cut your bodyfat% to very low, below 10, and start slowly build a muscle while maintaining the low bodyfat. You will get fat thought even you have a great diet while gaining muscle, it can’t be prevent, but it can be minimalized by eating little more surplus than you daily caloric intake is. And remember, healthy foods and lot of fat.