Men's athletic training at Shape Up Fitness & Wellness Consulting

Increasing Testosterone Naturally Through Lifestyle

Today’s blog is primarily for the guys. We sometimes get asked what a client can do in order to increase testosterone naturally. This is crucial for us since we refuse to work with clients who use anabolic hormones for fitness gains.

Two of the most common dietary supplements that can help are zinc and vitamin D. If you do not take in enough zinc in your diet (sesame seeds, pumpkin seeds, wild game, crab, poultry, beans, cashews, chickpeas, almonds, peas, yogurt, mushrooms, oyster & shrimp) it might be appropriate to supplement zinc in your diet.

Vitamin D is important for people living far away from the equator or like most office jockeys stay inside for the most part of their day. An intake between 400-800 IU is commonly recommended in most countries but still might be subclinical deficient.

Examine.com recommends a year round supplementation of 3000 IU of Vitamin D which increases serum vitamin D above 30nmol.

Magnesium (250-400 mg/day) as well as Creatine (5g/day) seem to have a positive impact on testosterone as well.

Interestingly talking to an attractive woman seems to increase testosterone production temporarily by about 30% but that is hardly enough to have a positive impact on your fitness results.

The testosterone increase through sexual arousal diminishes after the arousal is gone but it does not completely vanish and unlike some common myths portray: ejaculation does not negatively effect testosterone levels.

I know this is kind of an odd topic but we are occasionally asked what men can do to increase their testosterone levels without going for hormone treatment.

Have a great day,

Michael

Resources:

Examine.com

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