And how a testosterone test is actually performed
Even if you're sure you have a condition linked to abnormal t-levels, a blood test at a doctor's appointment is a must.
The University of Rochester Medical Center claims normal testosterone levels in adult men range between 280 and 1,100 nanograms per deciliter (ng/dL).
However, different tests and different labs may have several varying measurement systems, so, once again, it's crucial not to self-diagnose and talk to your doctor first.
With that being said, if the range of your test is standard and your results show testosterone levels below 300 ng/dL, a doctor may determine your testosterone as low. Time to start working on the cause!
Apart from obvious pituitary gland problems, low testosterone can be triggered by many innocent-looking lifestyle issues, from insomnia to a high-carb diet.
How to address the low testosterone issue?The bad news is, there's no magic pill to boost your testosterone level.
The best solution modern medicine has to offer is testosterone replacement therapy (TRT). But that's complicated, costly, and riddled with serious side effects. Unfortunately, at the moment, this is the only way to clinically fix low testosterone levels.
That said, for those of us looking for ways to improve hormonal health to perform better at the gym, in bed, and in the workplace, there are many easy, affordable ways to ever so slightly boost testosterone levels. One small habit might not be much, but when you pick up ten of them and stay consistent for some time, the changes will be nothing short of amazing.
Here are four favorite easy ways to increase testosterone levels for healthy adult men:#1. Go for high fat
Until recently, a low-fat diet has been celebrated as the healthiest way to eat and the best way to lose weight. Since the 1970s, most nutritionists have advised the general public to limit their fat intake and rely on carbohydrates and some protein for satiation.
Today, we know these claims aren't as solid as they were thought to be. From the Atkins and ketogenic diets to carnivore and zero-carb ways of eating, today it's clear that things aren't as black-and-white when it comes to fat.
As far as testosterone levels and hormonal health are concerned, a diet rich in fat is hard to beat
. Fat intake has been shown to influence testicular function
, while a decrease in dietary fat has been shown to reduce the serum concentration of male sex hormones
. Some studies even suggest that low-fat diets actually reduce testosterone levels in men
What's even more critical for optimal testosterone functioning is sufficient protein, low carb intake, and processed foods elimination. If you're serious about your nutrition, learn here
about a macro ratio to boost your T.#2. Fix your sleep
People take pride in not sleeping and are convinced that they feel just fine. Lies. For all of us, sleep deprivation is biological havoc. Inflammation rises, cellular regeneration stops, blood pressure rises, and mental abilities suffer declines in performance. So what about testosterone?
Testosterone and the growth hormone rise during your sleep. Your body is actively using those to detoxify, repair muscle tissue, repair your adrenal glands tied to your stress level, and repair your immune system. Without enough sleep, no matter what you eat and how many times a week you're hitting the gym, any efforts are useless. When sleep is permanently disturbed, active testosterone levels could drop by up to 20%.
The crunch: you need to get 7 to 8 hours of sleep per night to support the t-hormone. Full stop.
Struggling to sleep? Get sleep-hacking techniques from the world-leading experts here.
#3. Practice heavy lifting
Emphasis on heavy. While any workout is pretty much guaranteed to increase your testosterone levels, some forms of exercise will yield much better results. This is shown to be confirmed
by multiple studies, the earliest
published in the early 1980s.
Resistance training, like weightlifting, appears to be the best type of exercise to boost testosterone — just one 30-minute-long weightlifting session can increase
testosterone levels by 21.6%. High-intensity interval training (HIIT) ranks a close second
. And for all you joggers out there, keep in mind too much cardio may actually reduce
your testosterone levels! So it might be a good idea to take up any of the three testosterone boosters above.Get 150+ weightlifting workouts focused on growing muscle mass and boosting testosterone here.#4. Consider supplements
While whole foods should always be the primary source of your micro-and macronutrients, sometimes supplementation can be the final piece of the puzzle. Unlike substances with a complex mechanism of action (such as nootropics), mineral and herbal supplements are generally well-researched and safe.
And while your average multivitamin pill won't affect your hormonal health, some supplements have been shown to increase testosterone levels. If you're interested in including them in your stack, we suggest that you take a look at the ginger root
, stinging nettle
, Mucuna pruriens
, vitamin D3
, and zinc
.Learn more about supplementing for testosterone here.