{"id":12539,"date":"2013-07-24T16:00:00","date_gmt":"2013-07-24T16:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/4-things-to-do-and-3-things-to-stop-to-naturally-increase-your-testosterone"},"modified":"2021-11-22T01:06:10","modified_gmt":"2021-11-22T06:06:10","slug":"4-things-to-do-and-3-things-to-stop-to-naturally-increase-your-testosterone","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/4-things-to-do-and-3-things-to-stop-to-naturally-increase-your-testosterone\/","title":{"rendered":"4 Things to Do and 3 Things to Stop to Naturally Increase Your Testosterone"},"content":{"rendered":"

In my last article<\/a>, I delved into testosterone replacement therapy and the surrounding controversy<\/a> regarding the practice and procedures of prescribing TRT. <\/strong>Many of us are currently competitive athletes and this issue is one that we are inevitably going to have to confront, whether it\u2019s in regards to our own health and aging, or due to facing down teammates or opponents with a questionable prescription.<\/p>\n

But putting moral and ethical thoughts to the side for a moment, today I want to concentrate on testosterone deficiency itself.<\/strong> As an acupuncturist and practitioner of traditional Chinese medicine, I\u2019ve treated a number of people for the symptoms of low testosterone – fatigue, low libido<\/a>, depression, weight gain, and insomnia. If you came to me as a patient, I would use acupuncture and herbs, and prescribe natural ways to boost your T and keep your training at its peak.<\/p>\n

But before I did any of that I would tell you first what not <\/em>to do:<\/strong><\/p>\n

1. Don’t buy stupid stuff.<\/strong><\/u><\/p>\n

Don\u2019t buy or take any supplement with EXTREME, XXX, or any ridiculous play on the word steroids<\/em>. I know, the guy in the picture is huge and the product says that it\u2019s actually banned in some countries. Amazing. It\u2019s most likely filled with enough caffeine and other stimulants to make you feel great during your workout, once you get over your shaky hands and grinding teeth, but will wear you out over time and keep you awake at night. If I could get all of the money back I spent on supplements<\/a> with tough sounding names in my twenties, I\u2019d be writing this from my own private island. Save your money; buy vegetables.<\/p>\n

2. Don\u2019t skip sleep. <\/strong><\/u><\/p>\n

I\u2019m sleep challenged, so I feel your pain if you\u2019re in the same boat. Sleep is glaringly important<\/a> for all health markers, but for some of us it\u2019s just tough to come by. A quick Google search will load you up with studies showing the benefits of sleep for testosterone and the detriment of lack of sleep as well. One such study<\/a> stated, \u201cMen who slept less than 4 hours in a 24-hour period had about 60 percent less total testosterone and 55 percent less bioavailable testosterone than men who slept longer than 8 hours.\u201d Although four hours versus eight hours is a big difference, skipping sleep is bound to affect you in a number of negative ways, especially in testosterone production.<\/p>\n

3. Don\u2019t eat sugar. <\/strong><\/u><\/p>\n

One of my favorite teachers in acupuncture school stopped our whole class when the subject of sugar<\/a> came up and he proudly exclaimed, \u201cI\u2019d rather my kid get hooked on heroin than on sugar.\u201d He was obviously joking but making a strong point. Sugar is the devil. Per Liver Doctor<\/a>, \u201cResearch presented at The Endocrine Society\u2019s 91st Annual Meeting in Washington D.C found that sugar ingestion can cause a man\u2019s testosterone level to drop by up to 25 percent.\u201d Sounds like one more reason to ditch sugar for good.<\/p>\n

Once I told you to stop doing those three things, here are four more things I would tell you. These are four things that you can do to naturally boost your testosterone levels:<\/strong><\/p>\n

1. Add a little horny goat weed to your life.<\/strong><\/u><\/p>\n

\"testosteroneYin yang huo or horny goat weed is a great herb used by traditional Chinese medicine practitioners for boosting testosterone in both men and women. The herb comes in a leaf form and makes an easy morning tea. Often prescribed for low libido<\/a> on it\u2019s own, the other benefits of yin yang huo include increasing memory, combating frequent urination, helping numbness and tingling in the limbs, and regulating menstruation. 3 to 9 grams in a tea is all it takes.<\/p>\n

2. Get some sunlight.<\/strong><\/u><\/p>\n

Vitamin D is a great natural booster of testosterone<\/a>, but most people need more than they\u2019re getting. Having some in your multivitamin is most likely not sufficient for a training athlete. Supplementing to get your intake of vitamin D up to 800-1000 mgs per day has been shown to increase testosterone and overall strength markers. Plus, it\u2019s an excuse to spend some time with Mother Nature. With your shirt off.<\/p>\n

3. Pick up heavy shit.<\/strong><\/u><\/p>\n

Lifting weights is a regular part of most of our lives, but if it\u2019s not and you feel that your testosterone levels are low, then give it a go. Properly performed heavy squats and deadlifts have been shown to raise testosterone levels<\/a> in both men and women. Follow that with throwing down a post-workout steak while watching Rocky IV<\/em> and you\u2019re bound to see your testosterone levels go through the roof.<\/p>\n

4. Work on your body language.<\/strong><\/u><\/p>\n

Based on this TEDTalk, you might want to assess and adjust your body language, as it can have an impact on both your testosterone and cortisol<\/a> levels.<\/p>\n

<\/div>
Your Body Language May Shape Who You Are | Amy Cuddy | TED<\/div><\/div>
<\/div>
<\/div>
<\/div><\/div><\/div>