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17 Ways to Boost Testosterone Naturally (Science-Based)

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Learn how to increase your testosterone levels naturally with this science-based video walkthrough. Avoid symptoms of low testosterone like low libido, low energy, weak bones, and brain fog. There are some simple changes you can make immediately to increase testosterone. These include certain foods that can help improve testosterone as well as supplements. As a man, the strength of your muscles, your bones, and even your mind are dependent on keeping your testosterone levels elevated over time. And even though testosterone levels naturally decrease with age there are 17 simple science-based tips that you can start doing today regardless of how old you are to start improving your testosterone levels naturally. Now the very first thing that will make a huge difference is getting and staying lean. Maintaining a lean body fat percentage is beneficial because research shows that the more fat you carry, the lower your testosterone tends to be(4) This is due to a number of different reasons, including the fact that excess body fat triggers the aromatization process, which converts testosterone into the female hormone estrogen. You don't want to be too lean like under 8 percent body fat because that's also not optimal for your testosterone levels. The ideal range for testosterone optimization seems to be a body fat percentage between 8-12%. Another powerful proven way to boost testosterone that most people don't know about is simply making a few postural adjustments. In a study from Harvard, researchers looked at the ways that making postural changes impacted the participant's levels of stress hormones and testosterone. (7) Specifically they wanted to learn the effects of having the participants do a series of high-power poses. These included things like standing tall, taking up more space, putting their hands on their hips, and other power poses. They also had them take on low-power poses. These included postural adjustments like taking up less space and insecure closed-off positions. And the results were pretty amazing. In just two minutes, the power poses increased testosterone levels by 20 percent. Meanwhile, the low-power poses reduced testosterone levels(8) On top of that, the power poses were reduced cortisol, the stress hormone) by 25% while the low-power poses led to increased cortisol levels(9) Make sure you're lifting weights. It's actually one of the best things you can do for your testosterone levels. For example, researchers recruited male university students that had no previous experience with lifting weights and had them follow a weight training routine three times per week(13) Thanks to this the students boosted their testosterone levels by 40% in four weeks, and they also lowered their resting cortisol levels by 24%. We have other research that supports this by showing that resistance training up-regulates testosterone receptors. This means your body can use testosterone more effectively when you consistently incorporate resistance training(14) Another proven tip is to simply get enough sleep. Sleep has a significant impact on testosterone levels. For example, one study found that after a week of participants sleeping five hours a night instead of eight hours a night their testosterone levels dropped by around 15 percent(1) Another study that recruited over 500 men also found a link between sleep duration and testosterone(2) The scientists found that each extra hour of sleep raised testosterone by roughly 15 percent(3) So, try your best to get enough sleep which for most people is going to be somewhere between seven and nine hours of sleep per day. You'll also want to decrease stress as much as possible. Short-term stress like having a deadline or even being excited when trying something new like skiing, for example, that kind of acute stress may actually even be beneficial for your health. However chronic stress like ongoing financial troubles, being trapped in a job you don't like, or an unhappy marriage can really mess with your testosterone levels. This is because chronically high levels of the stress hormone cortisol impair testosterone production inside the body. Besides, cortisol requires pregnenolone for its creation, which is the same building block required for testosterone creation. That's why cortisol can rob the raw materials your body needs to make testosterone. So, try to control your stress levels with some proven techniques like exposing yourself to nature, meditating, and developing a more flexible mindset. Now everyone knows that Increasing testosterone is one of the best things you can do for your sex life. But did you know that it also works the other way around? For example, we have a study that shows that testosterone levels rise on the days that couples have sex and they decline on days that they don't(5) And another study found that it could
Date: 2022-01-03

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Comments and reviews: 9

dhemong
i love to hear about tongkat ali in this video. it is native in my country Malaysia. it used to be very hard to get hands on it since tongkat Ali root only available in forest until new agricultural tech commercialized it. other name is long jack, pasak bumi. local south east asia often use it as aphrodisiacs, increase manly function and all.
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Rolyat
Keeping in mind that a single study with a small sample size is NOT representative of the population as a whole. Take MOST of these findings (apart from the sleep studies) with a grain of salt.
Remember, scientific studies still can't decide if wine/red meat/chocolate is actually good for you or not.
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Najah
bruh i keep my routine n check because i know when i workout everyday throw the morning everyday
bro i strive for greatness & image of my routine everyday i do my routine the way that i want to everyday
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Virgil
Yo Max. 234 started at 286
Learning about insulin spikes.
Guys once you understand insulin spikes things will become easier.
No man is self made.
Hey Max thank you.
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Georg
NoFap should be at number one, every man should read on how masturbating (watching porn) everyday or every other day impacts their life and Testosterone levels.
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Wicky
Did you make this video in honour of my birthday? I just turned 18 and I drank quite a lot of alcohol so am probably pretty low on my t levels
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Carmen
Hi Max, are you planning to make new meal prep videos? It really helps to give new ideas on what to eat when working out. Thanks!
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Dwayne
Yet another unforgettable loaded video. Watched it twice. Know I will be coming back for reference. Max rules the school.
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Boost
My doctor told me I had a decrease on my Testosterone level. Thanks for the plan, I'll try it and tell you my results!
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