KETO FASTING AND FITNESS
HOW TO INCREASE TESTOSTERONE NATURALLY
HOW TESTOSTERONE AFFECTS THE BODY
In this world of this modern day diet, where most of the ingredients and additives in the foods that we eat are highly estrogenic and damaging to our testosterone, as many as 4/10 men suffer from low testosterone.
Now Ladies, I know what you’re thinking... but just bear with me because testosterone is not only important for mens health, it also has a significant impact for women's well being as well.
Some side effects of low testosterone are:
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feelings of depression,
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lethargy,
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poor body composition,
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and of course low libido.
Having a healthy testosterone count doesn’t only have physical advantages such as:
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increased protein synthesis (which is how we build muscle),
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increased metabolism (for fat burning),
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and increased libido.
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Testosterone also has some psychological advantages such as:
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heightened self confidence,
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giving you the drive or desire to overcoming fears and obstacles,
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makes effort feel rewarding.
You may even finally build up the courage to talk to that hot girl... or guy that you see at the gym every day.
EXERCISES THAT INCREASE TESTOSTERONE
Some training methods are efficient for increasing testosterone while others are damaging to your testosterone. Let's go over the different types of exercises and their effects on your testosterone.
​RESISTANCE TRAINING
Resistance training exercises such as weight lifting are proven by research to help increase short and long term testosterone levels.
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A study found that people who did strength or resistance training 3 days a week for 4 weeks were linked to increases in testosterone levels right after a workout and over time.
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HIGH INTENSITY INTERVAL TRAINING (H.I.I.T.)
Studies suggest High intensity interval training (HIIT) has also been shown to raise testosterone levels and HGH levels significantly.
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EXERCISES THAT LOWER TESTOSTERONE
Have you even noticed that athletes who are required to preform in bursts… like sprint for example, have significantly increased muscle mass over an athlete who performs at a longer sustained endurance?
Chronic endurance exercises such as cycling or running for hours has been shown to decrease testosterone, High-endurance athletes tend to have higher levels of cortisol, which has the opposite effect of testosterone. The more endurance exercise you do, the more likely you are to break down muscle tissue.
SUPPLEMENTS THAT INCREASE TESTOSTERONE
TONGKAT ALI, (LONG JACK)
Tongkat ali, AKA “long jack” is an herbal supplement derived from the roots of the Eurycoma longifolia plant, which is native to Southeast Asia.
Studies suggest that tongkat ali may boost male fertility, relieve stress, and improve body composition
400mg/day can raise your free testosterone and overall Testosterone by approximately 100 to 200 points
PubMed Study- https://pubmed.ncbi.nlm.nih.gov/21671978/
Standardised water-soluble extract of Eurycoma longifolia, Tongkat ali, as testosterone booster for managing men with late-onset hypogonadism?
FADOGIA AGRESTIS
Fadogia agrestis is an herbal supplement made from the stem of a plant from Nigeria.
People take Fadogia agrestis to treat ED, increase sex drive, improve athletic performance, and support body building.
600mg/day. Mimics luteinizing hormone, which is A hormone secreted from the hypothalamus in the brain and it’s purpose is to stimulate the testes or ovaries to make more testosterone or estrogen
PubMed Study- https://pubmed.ncbi.nlm.nih.gov/16281088/
This study concluded that “the extract of the Fadogia agrestis stem increased the blood testosterone concentrations and this may be the mechanism responsible for its aphrodisiac effects and various masculine behaviors. It may be used to modify impaired sexual functions in animals, especially those arising from hypotestosteronemia." (Which is just a really fancy word for low T)
ASWAGANDHA (WITHANIA SOMNIFERA)
Ashwagandha root use dates back 6,000 years and has many benefits:
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Ashwagandha may improve body composition and increase strength
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Can reduce cortisol levels
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Can reduce blood sugar levels
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May reduce inflammation
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May lower cholesterol and triglycerides
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May improve brain function, including memory
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And yes, Ashwagandha can increase testosterone.
PubMed Study- https://pubmed.ncbi.nlm.nih.gov/26609282/
"Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial."
FOODS THAT INCREASE TESTOSTERONE
A healthy and well balanced diet rich in zinc, vitamin D and magnesium will help your testosterone. Let’s go over some foods that you can add into your diet to increase your testosterone naturally.
Leafy green vegetables, beans and lentils are rich in magnesium, a mineral that is known to increase the body’s level of testosterone. Just be sure to watch your carb count with the beans and lentils if you are on keto.
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spinach
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swiss chard
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kale
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beans
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lentils
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Pumpkin seeds are rich in magnesium, zinc and iron.
A study from 2011 found that taking magnesium supplements for 4 weeks resulted in an increase of testosterone levels in both sedentary and athletic participants.
https://pubmed.ncbi.nlm.nih.gov/20352370/
Brazil nuts can help to boost testosterone levels due to their high selenium content.
A 1-ounce serving provides 988% of the recommended Daily Value
Several studies have linked higher selenium intake to increased testosterone levels, improved sperm motility and quality.
Ginger, In a 2012 study, researchers found that taking a daily ginger supplement for 3 months increased testosterone levels by 17.7 percent in a group of 75 adult male participants with fertility issues.
Pomegranates, the results of a 2012 study indicate that pomegranate may boost testosterone levels in both men and women. Sixty healthy participants drank pure pomegranate juice for 14 days, and researchers tested the levels of testosterone in their saliva three times a day.
At the end of the study period, both male and female participants displayed an average 24 percent increase in salivary testosterone levels.
https://www.endocrine-abstracts.org/ea/0028/ea0028p313
Plant-based alternative milks can help with Testosterone due to their high Vitamin D content.
Many plant based milks, such as:
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almond milk,
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hemp milk, and
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flax milk.
contain 25 percent of the recommended vitamin D requirement per serving. Just read the label to make sure that they do not contain any added sugars.
Vitamin D is an essential nutrient, and results of a study from 2011 suggest that it may increase testosterone levels in men. https://pubmed.ncbi.nlm.nih.gov/21154195/
Extra-virgin olive oil and other healthy non-inflammatory oils.
EVOO is rich in monounsaturated fat and vitamin E and may also improve male reproductive health. Results of a small-scale study indicate that the oil may boost serum testosterone levels in healthy adult men.
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Participants also experienced an increase in luteinizing hormone, which stimulates cells in the testes to produce testosterone.
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Wild caught salmon and other foods rich in omega 3 fatty acids.
A diet rich in omega 3’s is shown to increase the quality of semen and the serum testosterone levels by improving their fatty acid profiles.
https://pubmed.ncbi.nlm.nih.gov/33221700/
FOODS THAT DECREASE TESTOSTERONE
Soy and Soy-Based Products
Some research shows that regularly eating soy products like edamame, tofu, soy milk and miso may cause a drop in testosterone levels. https://pubmed.ncbi.nlm.nih.gov/15735098/
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Vegetable Oils
Such as canola, soybean, corn and cottonseed oil, are loaded with polyunsaturated fatty acids which several studies suggest decrease testosterone levels. https://pubmed.ncbi.nlm.nih.gov/11525593/
Sugar
A study, published in the journal Clinical Endocrinology, shows that 75g of sugar intake causes a 25 % drop in testosterone levels for up to two hours after consumption. https://pubmed.ncbi.nlm.nih.gov/22804876/
Processed foods
are usually loaded with all of these testosterone killing foods. Armed with what I just told you, read the ingredients on the label of a jar of Hellmann's mayonnaise
Alcohol
Some studies have found that alcohol consumption is highly estrogenic and may decrease testosterone production in men. https://pubmed.ncbi.nlm.nih.gov/11912073/