Top 5 Ways to Increase Testosterone Naturally

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Learn the top 5 ways to increase testosterone naturally. Includes advice on diet, exercise routines, supplements, and the need for adequate sleep. All recommendations are evidence-based techniques for increasing testosterone without drugs or medications.

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Top 5 Ways to Increase Testosterone Naturally

  1. 1. Michael Lara, MD Top 5 Ways To Increase Testosterone Naturally
  2. 2. Two Pillars for Optimizing T 80% 20% Diet Exercise Nutrition Strategy •Lean Gains •EatStopEat Resistance Training •Mark Rippetoe’s Starting Strength •Jim Wendler’s 5/3/1
  3. 3. What Most Guys Do • Change their weightlifting routine • Eat more protein • Take testosterone- boosting supplements
  4. 4. Which Supplements Really Work? • Maca • Tribulus terristris • fenugreek • saw palmetto • Horny goat weed
  5. 5. Top 5 Ways to Increase Testosterone Naturally 1. Eat Smarter 2. Train Smarter 3. Get More Rest 4. Get More Sun orVitamin D 5. Eat More Fat 50% 30% 10% 5%5% Diet Exercise Rest Sun Fat
  6. 6. #5: Eat More Fat • More mono- unsaturated fat (olive oil, avocado) • Poly-unsaturated fats (Omega-3 fatty acids) • Saturated fat (animal protein sources) 1.Volek JS, Kraemer WJ, Bush JA, Incledon T, Boetes M.Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. J Appl Physiol. 1997;82(1):49–54.
  7. 7. #4: Get More Sun or Vitamin D • Low levels ofVitamin D correlate with low levels of T • 30-60 min of sun per day • Supplement withVitamin D • optimal levels: 40-60 ng/ml • 1,000-2,000 IU/day 1.Wehr E, Pilz S, Boehm BO, März W, Obermayer-Pietsch B.Association of vitamin D status with serum androgen levels in men. Clin. Endocrinol. (Oxf). 2010;73(2):243–248. doi:10.1111/j. 1365-2265.2009.03777.x.
  8. 8. #3: Get More Rest • Sleep 7-9 hours/night • Sleep deprivation raises cortisol • Sleep deprivation increases inflammation 1. Redwine L. Effects of Sleep and Sleep Deprivation on Interleukin-6, Growth Hormone, Cortisol, and Melatonin Levels in Humans. Journal of Clinical Endocrinology & Metabolism. 2000;85(10):3597–3603. doi:10.1210/jc.85.10.3597.
  9. 9. #2:Train Smarter • Lift Heavy: Compound lifts, hitting major muscle groups 1x/week • Sprint: Short <10 second bouts of “all out” efforts • Linear progressive programming • Allow adequate rest between exercise sessions Meckel,Y., Nemet, D., Bar-Sela, S., Radom-Aizik, S., Cooper, D. M., Sagiv, M., & Eliakim,A. (2011). Hormonal and inflammatory responses to different types of sprint interval training.The Journal of Strength & Conditioning Research, 25(8), 2161-2169.
  10. 10. #1: Eat Smarter • Eat clean after a brief 12-18 hr fast • High fat, adequate protein, low carb diet • Too much protein may decrease T 1. Habito RC, Ball MJ. Postprandial changes in sex hormones after meals of different composition. Metabolism. 2001.
  11. 11. Michael Lara, MD Follow me on Facebook: Facebook.com/BrainMD Follow me on Twitter @MichaelLaraMD

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