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By Carl Thompson
November 24, 2017

Boost Testosterone Naturally – 5 Keys to Boost Testosterone

Testosterone production is at its prime during youth and slowly drops as men reach middle age.

The hormone that puts hair on chests, amplifies muscle growth, and essentially turns boys into men is produced less and less until days of peak athleticism become nothing more than a sense of nostalgia.

Boost Testosterone Naturally

Subsequently, men are left with side effects like increased body fat, decreased strength and muscle mass, and reduced sex drive.

With such a dreary picture painted, who wouldn’t want to do everything in their power to boost natural testosterone levels and prolong testosterone’s benefits?

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Kick Your Feet Up

The first thing you can do to support healthy testosterone levels is to get enough sleep. Sufficient sleep is paramount to maintaining healthy metabolic and endocrine system function. Sleep disorders, disturbances, and insufficient sleep negatively affect insulin resistance and testosterone levels.

[1] Consequently, adults should strive for 7-8 hours of sleep per night. [2]

During a clinical study, test subjects spent 11 days in a laboratory for 3 nights of 10 hour sleep and 8 nights of 5 hour sleep.

Blood sampling was taken every 15-30 minutes for 24 hours on the second 10-hour night’s rest and the seventh 5-hour night’s rest.

Research reveals testosterone levels during the daytime were “decreased by 10% to 15% in this small convenience sample of young healthy men who underwent 1 week of sleep restriction to 5 hours per night.” [3]

Here are some tips to get more shut eye:

• Establish a regular bedtime
• Use a sleep mask
• Avoid drinking too much before bed
• Take melatonin

Sleeping is essential for overall health, so don’t skimp on it.

Hit the Weights

Breaking a sweat at the gym and pumping iron is a great form of “me time.” Besides the obvious benefit of increasing muscle size and attaining a shredded physique, lifting weights also triggers hormone release.

To analyze strength training’s effects on testosterone, 23 and 63 year old men underwent a 12-week strength training program. Researchers measured growth hormone and testosterone levels from blood samples before and after test subjects completed 45-60 minute anaerobic exercises that involved all major muscle groups.

Results show “strength training can induce growth hormone and testosterone release, regardless of age.” The testosterone response in the older test subjects was not as prominent as in the younger test subjects. [4]

But with so many weights, machines, and benches at the gym, knowing where to start may be overwhelming. Focusing on compound exercises that involve more than one muscle group is a smart way to develop strength and muscle.

Here are some compound exercises to get you started:

• Bench
• Squat
• Pull-ups
• Overhead press

Once you get the hang of these workouts and feel comfortable in the gym, try more complex workouts like power cleans and deadlifts.

Pushing your body to the limit by doing compound exercises triggers a testosterone response. However, this response may be fairly short term. The only solution is to make working out a routine.

Lose Some Weight

Your weight effects how much testosterone is produced, which is one more reason to start eating clean and implementing cardio exercises.

Researchers discovered obesity in males is a reason for unhealthy testosterone concentrations. To read this conclusion, they analyzed information about free testosterone concentrations of 1,849 men from a Hypogonadism in Males study. Evidence revealed 40% obese nondiabetic men and 50% obese diabetic men over the age of 44 had below average free testosterone concentrations.

Researchers stated, “In view of its high prevalence, obesity is probably the condition most frequently associated with subnormal free testosterone concentrations.” [5] Subpar serum testosterone is reversible by losing weight, however. [6]

Oftentimes people get discouraged with weight loss efforts because they implement drastic and extreme changes all at once. Slowly modifying eating habits and exercise may be a solution to this problem.

Here are some simple tips to get you started losing weight:

• Avoid soda
• Replace more carbs with protein
• Try HIIT workouts
• Eat fiber-rich foods

Whatever goals, diets, or exercise plans you decide upon, be consistent. Determination and perseverance will lead to an increase in testosterone and a healthier you.

Supplement Your Hard Work

Some products are packed with clinically-proven ingredients to support normal testosterone levels and you can find the best testosterone supplements on eSupplements.com.

Keep in mind, however, even the best testosterone supplements work better when combined with healthy activities and diets.

There are several different options, so find what works best for you. When deciding on a supplement, keep your eyes peeled for powerful ingredients like tribulus terrestris, zinc, and tongkat ali. Here is a look at evidence supporting their use:

Tribulus Terrestris
This ingredient was administered daily to athletes during a 20-day experimental period. As a result, blood testosterone concentration “increased statistically reliable during the first half (10 days) of the experiment.” [7]

Zinc
This mineral affects testosterone concentrations. During a clinical study, healthy, young men were put on a dietary zinc restriction for 20 weeks. Results show poor zinc nutrition led to marked decreases in serum testosterone concentrations.

Researchers then supplemented marginally zinc-deficient older males with zinc for 6 months. Evidence reveals serum testosterone increased from 8.3 +/- 6.3 to 16.0 +/- 4.4 nmol/L (p = 0.02.). [8]

Tongkat Ali
Also known as horny goat weed, tongkat ali supplementation improves serum testosterone concentration and was also shown to improve ageing male symptom scores during a clinical study. [9]

Check Your Stress

Stress management is crucial for leading healthy lifestyles, and research shows it possibly affects testosterone levels. Although the exact mechanism through which stress affects testosterone is undetermined, there are several studies that lend supporting evidence for why you should keep your stress in line.

Males suffering from psychological stress, manifest through depression, anxiety, and hostility were recruited into a study. Researchers noticed the test subjects classified as having “high psychological stress” had lower testosterone levels than those with lower stress. [10]

Another study analyzed testosterone levels in 18 new Office Candidate School recruits. The recruits’ plasma testosterone levels tended to be lower during the beginning of the course, which is known to be more stressful, than during their senior year. [11]

Here are some techniques to manage stress:

• Exercise
• Reach out to friends and family
• Meditate
• Listen to music
• Avoid negative thinking

Take control of the situation and kick stress to the curb. Doing so may affect testosterone levels more than we know.

References

[1] Rachel Leproult and Eve Van Cauter. “Role of Sleep and Sleep Loss in Hormonal Release and Metabolism.” Endocr Dev. 2010; 17: 11-21.

[2] Timothy Morgenthaler, M.D. “How many hours of sleep are enough for good health?” Mayo Clinic.

[3] Rachel Leproult, PhD; Eve Van Cauter, PhD. “Effects of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men.” JAMA. 2011;305(21):2173-2174.

[4] Craig BW, Brown R, Everhart J. “Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects.” Mech Ageing Dev. 1989 Aug;49(2):159-69

[5] Dhindsa S, et al. “Testosterone concentrations in diabetic and nondiabetic obese men.” Diabetes Car. 2010 Jun;33(6): 1186-92.

[6] Farid Saad, et al. “Testosterone as Potential Effective Therapy in Treatment of Obesity in Men with Testosterone Deficiency: A Review.” Curr Diabetes Rev. 2012 March; 8(2): 131-43. Diabetes Care. 2010 Jun;33(6):1186-92.

[7] Milasius K, Dadeliene R, Skernevicius J. “The influence of the Tribulus terrestris extract on the parameters of the functional preparedness and athletes’ organism homeostasis.” Fiziol Zh. 2009;55(5):89-96

[8] Prasad AS, et al. “Zinc status and serum testosterone levels of healthy adults.” Nutrition. 1996 May; 12(5):344-8.

[9] Tambi MI, Imran MK, Henkel RR. “Standardised water-soluble extract of Eurycoma longifolia, Tongkat ali, as testosterone booster for managing men with late-onset hypogonadism?” Andrologia. 2012 May;44 Suppl 1:226-30.

[10] K. T. Francis. “The relationship between high and low trait psychological stress, serum testosterone, and serum cortisol.” Experientia. 15. 12. 1981, Volume 37, Issue 12, pp 1296-1297.

[11] Kreuz ME, Rose RM, Jennings C. “Suppression of Plasma Testosterone Levels and Psychological Stress: A Longitudinal Study of Young Men in Officer Candidate School.” Arch Gen Psychiatry. 1972;26(5):479-482.

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