Testosterone is a hormone found in both men and women however it is found in much higher levels in men. This is what causes male characteristics to develop such as muscle tone, a deeper voice and body hair.
Typically it is healthy for a male to have a level of 12 nmol/L although there is a large range which is still considered normal. Having low testosterone can be unhealthy and lead to the following symptoms;-
- Reduced muscle growth
- Mood swings and irritability
- Increased body fat
- Body hair loss
- Wrinkled skin
- Decreased muscle tone
- Lack of enthusiasm and energy
- Erectile Dysfunction
- Poor concentration and short-term memory
- Sleep difficulties
- Loss of interest in sex
- Feeling depressed
As you can see testosterone helps to regulate many things, by having a healthy level you will not only avoid these symptoms but you are likely to have characteristics that are often attractive or desirable to women.
- Less body fat
- Better sexual performance
- Healthier skin
- Better mood
- Better mental performance
- Deeper voice
- Better muscle tone
- More masculine, defined features
- Increased Facial Hair
We've researched 5 ways to naturally boost your testosterone level;-
Your testosterone levels will naturally fluctuate throughout the day and will typically be higher in the morning than the evening, studies have consistently shown that exercise can increase testosterone levels in men after exercise. Although this may be temporary, a regular routine can cause consistent or even permanently higher levels. It is worth noting that cardio is ineffective for increasing your testosterone levels and in order to see a benefit you'll need to do a resistance or HIIT workout like weight lifting.
Like many things, what you eat can have a huge affect on your testosterone levels. It's best to maintain a healthy balance of protein, carbs and fat whilst making sure not to either over eat or diet too aggressively. If you are overweight, this could be lowering your testosterone level and it is advisable to come up with a long term weight loss plan. Here are a number of foods that are recommended for increasing testosterone;-
- Low-fat milk.
- Egg yolks.
- Fortified cereals.
Everyone experiences stress from time to time but chronic and ongoing stress can be a major factor in low testosterone levels. Studies have shown that an increase in the stress hormone cortisol can be associated with a decrease in testosterone, this is due to the body redirecting it's resources to do deal with the situation at hand. To deal with stress effectively make sure you have a strong support network who you are able to talk to about anything, take time out to do things you enjoy and practice self love. Meditation (which I'll cover separately) is another fantastic tool for managing stress.
If you haven't heard of Nofap its certainly worth checking out on Reddit, where there is a whole sub forum dedicated to the practice of abstaining from Porn, masturbation and orgasm or PMO. The theory is that the body has higher levels of testosterone because it is not expelled through ejaculation. All though there isn't a huge amount of data on this, there are thousands of fapstronauts (nofap participants) who are convinced the practice works and has huge benefits. In many sports such as boxing, athletes will abstain from PMO before a fight or game because they believe it helps their performance. This is consistent with the principle of Nofap but again, there is not a lot in the way of supporting evidence.
There are many supplements that are claimed to increase testosterone, in this blog we're going to look at one you may not have heard of. Ashwagandha is an ancient herb and alternative medicine that has been used in India for thousands of years. Predominantly known to reduce stress, depression and anxiety which we know affects testosterone, Ashwagandha is is also known to boost testosterone and fertility. This isn't just an old wives tale, there are studies that have shown this to be the case. In addition to this Ashwagandha could help strength, brain function, memory and reduce inflammation.
At Ladlifts we're all about testing and research so we can give you the most up to date and relevant information. With this in mind we've ordered some Ashwagandha to try, results to follow!
After taking Ashwagandha for over a month I can report that it does do something, immediately I noticed an improvement in 'morning wood' and I would recommend it for anyone wanting to improve virility. As for the other benefits, it's hard to say as any improvement from this alone has been negligible. I would recommend Ashwagandha as part of a structured approach to increasing testosterone, along with the other techniques in the article.
On a side note, if you are interested in increasing testosterone for improved facial hair, I'd thoroughly recommend reading our beard gains journey blog which is now available here