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Coping And Overcoming Low Testosterone


Written by Dr. Welsh, Published on 26 August 2013

Coping With and Overcoming Low-T

Testosterone is the primary hormone associated with manhood. Although Testosterone is responsible for the changes which differentiate men from women after puberty, both sexes actually need and produce the vital hormone.

Men produce much higher levels of Testosterone from the Testes and the Adrenal Glands, whereas women produce much lower amounts from the Ovaries and Adrenal Glands. Even though Testosterone plays a much larger role in male health, it is also significant for women as well. Even though women produce much less Testosterone than men, they are far more sensitive to the hormone.

For men, Testosterone is incredibly important for the proper function of numerous systems throughout the body. Everyone knows and understands some of these effects. Everyone knows Testosterone contributes to increased muscle mass. They also know that Testosterone Stimulates the growth of male beard and body hair, and that it controls male sexual desire and functional ability.

There are many functions of Testosterone which few people fully recognize, however. Testosterone is intimately responsible for bone health, for example. Testosterone also regulates healthy red blood cell production and contributes to overall psychological health.

Nutrients that Can Increase Natural Testosterone Production

There are two essential nutrients that have been shown to be incredibly beneficial to natural Testosterone Production, Zinc and Vitamin D.

Zinc and Testosterone

Zinc is an important nutrient needed to ensure healthy and natural Testosterone secretion. A recent government assessment revealed that almost half of adults over the age of sixty have a zinc deficiency directly caused by a lack of zinc in the diet.

Studies have shown that Zinc Supplementation is highly effective at increasing natural Testosterone Production. After only 6 weeks of supplementation, men can experience positive results. Research also shows that purposefully removing zinc from the diet directly leads to a decrease in Testosterone Secretion. There are a lot of great Zinc sources, including:

  • Yogurt

  • Beans

  • Raw Cheese

  • Raw Milk

  • Oysters

  • Roast Beef

  • Lamb

  • Crab

  • Pumpkin Seeds

  • Watermelon Seeds

If you are using a Zinc Supplement, take a supplement which provides no more than forty milligrams of zinc per day. Forty milligrams seems maximally optimal, but if you take more, you run the risk of encouraging other mineral deficiencies, such as copper deficiency.

Vitamin D and Testosterone Production

Vitamin D Deficiency is becoming increasingly common in the United States. Although Vitamin D Deficiency affects both sexes, it appears to more severely affect male health.

Vitamin D is a steroid hormone which is derived from cholesterol. It is important for the maintenance of male fertility, because it helps the nuclei of a sperm cell form. Without appropriate levels of Vitamin D, both sperm count and quality suffer.

Vitamin D is also intricately tied to Testosterone Production. There are simple tests that your doctor can perform which can reveal your Vitamin-D levels. For a healthy adult, it is important to get between fifty to seventy nanograms per milliliter of Vitamin D each day. The following are some of the best ways to get your daily recommendation of Vitamin D:

  • Sun Exposure

  • Salmon

  • Tuna

  • Flounder

  • Fortified Milk

  • Pork

  • Eggs

  • Responsible Use of Safe Tanning Beds

  • Vitamin D Supplementation

The Correlation Between Low-T and Obesity

Perhaps the strongest indicator of Testosterone Health is weight. A study presented at the 2012 meeting of the Endocrine Society describes many of the intricacies regarding the connection between weight and T-Levels. Men that are overweight are far more likely to experience Low-T, and losing weight directly leads to an increase in Testosterone Production.

This is because Adipose fat cells have the capability to convert Testosterone into Estrogen, preventing men from experiencing healthy levels of Testosterone and increasing the risk of a number of different medical issues related to cardiovascular health.

Below are some recommendations which can help you to lose weight and restore healthy Testosterone Production:

Reduce Your Consumption of Processed Sugar to Lose Weight and Increase Testosterone

One of the main reasons why obesity is at epidemic levels in America is because of the consumption of empty calories directly from sugar. Sugary drinks and desserts pad on the pounds quickly, and removing these from your diet is an effective way to start carving your path to a healthier weight.

Although it is important to limit sugar consumption, try not to rely heavily on common artificial sweeteners such as Splenda and Nutrasweet, because these alternatives can have negative consequences as well.

One choice for people that don't want to forgo sweeteners completely is Stevia. This sweetener is produced from natural sources and thus far has shown no negative consequences, while containing zero calories. It can't be used for high-temperature cooking, but it is perfect for drinks and the flavoring of foods that are never cooked above about 280 Degrees.

Try to limit your sugar consumption to natural sources such as fruit so that you can get some nutrients in addition to your sugar. Try not to eat more than twenty five grams of sugar per day, and if you are sensitive to sugar, reduce your consumption to below fifteen grams each day.

Reduce Consumption of Processed Carbohydrates to Lose Weight and Increase Testosterone

Processed grains and other carbohydrates are just as bad, if not worse than sugar, and you should severely limit your consumption of simple carbs. Choose breads that are made from whole grain. Also avoid over-processed pastas for whole grain pastas as well. Choose brown rice over white rice, because white rice has been stripped of its essential nutrients and primarily provides you with empty calories and an insulin spike.

Choose Vegetarian Sources of Carbohydrates and Consume Healthier Forms of Fat

Generally, the carbohydrates that you consume from vegetables are better for you than those you get from grains, and infinitely better than those you get from simple sugars. It is important to eat polyunsaturated and monounsaturated fats that can be found in many nuts and vegetables, while limiting consumption of saturated fats. Do not eliminate saturated fats from your diet completely, however, because the body needs a certain level for healthy function, and the complete elimination of saturated fat can actually hinder Testosterone Release. Trans-fats are bad under any circumstances.

Healthy Fat Sources Include:


  • Uncooked Nut Oils

  • Palm Oil

  • Grass-fed Animals

  • Avocados

  • Pasture-Raised Eggs

  • Raw nuts, like Pecans and Almonds

  • Organic Milk and Butter

  • Coconut and Coconut Products

  • Olives and Olive Products

Organic Dairy can Increase Testosterone Production

Whey protein, Quality Cheeses, and Organic Dairy can increase your production of proteins known as Branch Chain Amino Acids. Studies have shown that the increased consumption of products containing this form of amino acid can increase natural Testosterone Release while also increasing the effectiveness of anaerobic exercise.

There are many supplemental sources of BCAA, but natural sources are great too. It appears that the BCAA Leucine, is the most effective at stimulating Testosterone, and it is primarily found in the dairy products listed above.

Boost Testosterone with Exercise

Although all forms of exercise have a beneficial impact on Testosterone Levels, the most effective way to increase Testosterone with Physical Activity is through anaerobic exercise such as sprinting or weight-lifting. This form of muscle-exertion directly stimulates Testosterone Production.

Generally, exercising the largest muscles such as the quadriceps or core seems to induce the highest level of benefit, although alternating exercises daily will produce the best overall benefits, because your muscles need rest from this form of exertion.

Although cardiovascular exercise is important for its own special reasons, the ideal exercise routine will also include the following aspects in order to maximize the release of Testosterone (as well as Human Growth Hormone):

Strength Training - In order to boost Testosterone, it is important to lower the number of reps you lift while steadily increasing the amount that you lift over time. The most effective exercises are those that stimulate the greatest number of muscle groups simultaneously, such as dead lifts and squats.

Interval Training - In this form of exercise, your goal is to complete all of your lifting goals in a span of twenty to thirty minutes.

There are also advanced methods related to these forms of weight lifting which focus on completing reps very slowly in order to maximize strength training even further.

Alleviate Stress to Increase Testosterone

Excess Stress is the Enemy of Masculinity as well as Cardiovascular Health. Stress is directly caused by the release of hormones such as cortisol, which are responsible for the oft-mentioned fight or flight mechanism. Although Cortisol is a necessary hormone, the majority of us in America produce far more than is healthy, and increased Cortisol Levels sap our bodies of the Testosterone that we need to stay healthy and full of vitality.

This Testosterone Deficiency changes the way we live, reducing our overall health, while also inhibiting our sense of individuality, masculinity, and self. Although a little stress is unavoidable, many of us suffer from a condition known as chronic stress, as a result of a mixture of our bio-chemistry, diet, and environmental circumstances.

Because of this, it is important to engage in a healthy diet, reduce outside stressors, and engage in activities which physiologically reduce stress.

There are a number of mechanisms which you can use to resolve stress in your life. These tools include yoga, meditation, quiet contemplation, laughter, and breathing exercises. In addition to increasing Testosterone, these techniques can also encourage greater emotional health as well, allowing you to adopting a happier outlook and clearer mind.

Take Conscientious Steps to Live a Longer and Healthier Life

Remember that the body and the mind function as a unit, and the key to a long and healthy life is to take the steps to optimize your health, while engaging in the world in a thoughtful way in order to limit stress in your life.

If you want to keep your mind, body, and soul in optimal shape, make sure you are living your life right in all aspects. It's a lot easier than it sounds, and you'll never want to look back!

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