Why should you increase testosterone levels? For men, maintaining high levels of testosterone is important for everything from physical health to mental health. In the last 4 decades, there has been a decline in testosterone levels.
If you are millennial-aged man, your father and grandfather most likely had higher levels of testosterone than you.
In this article, we are going to address:
- What is testosterone?
- The difference between total testosterone and free testosterone
- Common causes of low testosterone
- What are normal testosterone levels for men?
- Ways to naturally increase your testosterone.
- Testosterone supplementation
What is Testosterone?
Testosterone is an anabolic sex hormone primarily associated with males. Females produce this hormone in the ovaries, but in very small amounts. Testosterone is responsible for the regulation of bone mass, fat distribution, muscle mass, red blood cell production, sex drive, sperm production, and facial hair in men.
The Difference Between Total Testosterone and Free Testosterone
Total testosterone is a test that determines both bounded and unbounded fractions of testosterone. Blood tests are conducted to assess if you have low levels of testosterone or a testosterone deficiency.
Total T is the total amount of testosterone measured in nanograms per deciliter of blood in the body. It is connected to proteins that include sex hormone binding globulin or SHBG or albumin. These proteins are then transported throughout the body.
Free testosterone is completely unbounded, so it can float freely in the body and produce the effects of testosterone. Free T is imperative for the health of men.
Common Causes of Low Testosterone
Age
Men experience a natural decrease in testosterone as they age, and this decrease accelerates after the age of 40.
Stress
If your stress hormone cortisol is high, testosterone production will be impaired in your body.
Sedentary Lifestyle
Sedentary does not mean what most people think it means. People think just because they go to the gym 4-5 days a week, their lifestyles are not sedentary. You may be active in that 1-hour period you are exercising, but what about the other 23 hours in the day?
If you work a desk job and then watch TV for 4-8 hours a day when you’re not in the gym, then your lifestyle is considered sedentary. Therefore, your testosterone levels will be lower.
Obesity
Obesity contributes to low testosterone levels in men. Men who are obese have low levels of sex hormone binding globulin. They also have higher levels of estrogen. The excess fat tissue converts some of the testosterone into estrogen making it less abundant.
What are Normal Testosterone Levels for Men?
Healthy levels of testosterone for men are going to be between 300 and 1,000 nanograms per deciliter (ng/dL) or35 nanomoles per liter (nmol/L). This range is going to be dependent on the age of the male.
We know testosterone levels naturally decline as men get older. If you are a male and you suspect your testosterone is too low, go have your blood work done.
Ways to Naturally Increase Your Testosterone
1. Reduce Body Fat Levels
Ideally, men should keep their body fat levels at 15% or below. Consistent studies have shown that if you are a male that carries more than 15% body fat, you are at risk for every disease in the book.
When you reduce body fat, you reduce the amount of fat cells that convert healthy testosterone into estrogen.
2. Do Strength-Training
You want to lift weights a few days a week. Increasing strength on heavy compound movements triggers your body to produce more testosterone.
3. Eat Balanced Macro-Nutrients
It’s important to eat a balance of proteins, fats, and carbohydrates. You don’t want nutrient deficiency in your diet. It’s evident from the research that low-fat and low-carb diets are not optimal for healthy testosterone functioning.
You need all 3 macro-nutrients, but in the right amounts though.
If you want to learn more about macro-nutrient intake, check out this article Best Macronutrient Split for Fat Loss and Building Muscle.
4. Use Natural Body products.
Most of the scented hair and skin products that people buy contain phthalates. These are a group of man-made chemicals used to make plastic more durable. The fragrance in phthalates also makes the product you use smell good.
Phthalates are known to be endocrine disruptors. When these chemicals get into your bloodstream, it suppresses testosterone production.
For Optimal testosterone health, it is best to use:
- Unscented Soap
- Unscented Laundry Detergent
- Natural Deodorant
- Natural Shampo
Just to be clear, not all scented products are bad. However, make sure the product is natural.
5. Supplement with Vitamin D
Vitamin D has been shown to be very important for Testosterone production. Most people are deficient in vitamin D and are not even aware of it. If you are deficient in vitamin D, you are at risk for numerous different diseases.
A vitamin D supplement can be great for boosting vitamin D levels, but the absolute best source of vitamin D will come from the sun.
Ideally, humans need about 20 minutes of sunlight exposure per day to optimize vitamin D production. If all you do is stay inside and isolate all year around, you are not doing your health any favors.
6. Get a High-Quality Sleep
A lack of sleep can lower your testosterone levels significantly. Testosterone works in partnership with Human Growth Hormone or HGH in terms of losing fat and building muscle. Men should be getting about 7-9 hours of sleep per night, but ideally 8 hours.
A study was published in the National Library of Medicine that examined the effects of lack of sleep on young healthy fit men. 10 men participated in the study and were asked to sleep no more than 5 hours per night. After just 1 week, the results of the study showed a 10-15% decrease in testosterone levels.
7. Walk More
Walking or steady state movement in general is very important for testosterone functioning. Walking increases testosterone by repairing muscle tissue after an intense resistance-training workout.
When you walk more, you are increasing the amount of blood flow in your body, which helps deliver nutrients to your muscles faster.
The majority of testosterone is in the testicles of males, but there are bits of it in the bloodstream. Increasing the amount of walking you do can help testosterone bind to receptor sites.
It is easier to maintain your weight or to lean down just by integrating consistent walking into your day. Our hunter-gather ancestors walked a lot. They walked well over 12,000 steps a day, which made it easy for them to maintain high testosterone levels and low levels of body fat.
Ideally, healthy young adults should be walking 7.000 plus steps daily. Anything less than 5,000 steps per day is considered sedentary according to the Center of Disease Control and Prevention.
If you want to learn more about the amazing benefits of walking, check out this article Why Walking is the Best Exercise for Long-Term Fat Loss.
Kino Mojo
Instead of considering Testosterone Replacement Therapy or TRT as a means of treating low testosterone, consider supplementation instead.
A highly recommended testosterone supplement is Kino Mojo. You can purchase Kino Mojo from kinobody.com.
What Makes Kino Mojo Unique?
Kino Mojo contains 5 all-natural powerful ingredients.
Zinc
Zinc is helpful for:
- Supporting testosterone levels
- Improving immune functioning
- Promoting muscle growth and tissue repair
- Enhancing cognitive function and mood
Magnesium
Magnesium is helpful for:
- Increasing total testosterone levels in sedentary individuals and athletes
- Promoting an anabolic state for muscle development
- Improving bone health, insulin sensitivity, sleep, and muscle relaxation
Boron
Boron is helpful for:
- Decreasing estrogen levels to increase free testosterone levels.
- Supporting joint and muscle health
- Improving cognitive function and memory
- Reducing inflammation and alleviating arthritis symptoms
Tongkat Ali
Tongkat Ali is helpful for:
- Improving sexual performance, including erection quality
- Acting as a strong aphrodisiac
- Raising testosterone levels naturally
Forskohlii
Forskohlii is helpful for:
- Cancer prevention and reducing inflammation.
- Increasing energy and endurance
- Supporting fat loss and weight management
What is NOT in Kino Mojo?
Kino mojo does not contain any of the questionable or potentially dangerous ingredients you would find in many testosterone supplements on the market.
Examples of ingredients that were excluded from kino mojo include:
- Proprietary Blends
- Artificial Additives
- Fillers and Binders
- Harmful Stimulants
Additional information about Kino Mojo
In addition to its safety and effectiveness, kino mojo is:
- Assembled in the United States
- Fasting Friendly
- Soy Free
- Dairy Free
- Gluten Free
- Nut Free
Increase your testosterone levels naturally without having to go TRT.
Click here to purchase Kino Mojo. Use discount code: DEVONE69602 and receive 10% off your purchase.
Conclusion
Testosterone health should be taken seriously, especially by millennial and gen z men. It may surprise many young men how improving their testosterone levels would improve their fitness, mental health, mood, ambition, sex drive, energy, and overall well-being.
You don’t need take TRT to naturally increase testosterone, but you do need to take nutrition, exercise, sleep, and recovery more seriously. It is also important to be mindful of hair and body products you use because many of those products contain chemicals that are harmful for testosterone.
You can invest in a testosterone supplement if you feel it would be beneficial for you, but still don’t let supplementation outweigh proper nutrition-intake, strength-training, and sleep.
If you want to learn more about supplementation, check out this article 5 Best Natural Supplements for Fat Loss and Muscle Gain.