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Can You Boost Testosterone?

Muscular-man-with-boosted-Testosterone

In this article, we discuss:

Testosterone - A Quick Recap

We continue with our series of articles on Testosterone, expanding on facts, well-being and all round health.

In our previous blog, we discussed Why is Testosterone So Important and today we expand on how we can all boost testosterone naturally.

So, we know that:

"Testosterone is the most important androgen (male sex hormone). You need it to have normal reproductive and sexual function. "

https://www.healthymale.org.au

We also learned in our previous blog, that low testosterone can cause a plethora of unwanted issues.

But before we get into detail about these issues, it’s important to understand where testosterone is produced and why/how less testosterone is produced.

The testicles are where your testosterone is produced and as you age (it’s important to note that not just age causes lower levels of testosterone but also lifestyle, fitness levels, diet etc – we will cover as many of these as we can), your testicles produce less testosterone.

This happens because: 

"There are fewer signals from the pituitary telling the testes to make testosterone, and a protein (called sex hormone binding globulin (SHBG) increases with age. All of this reduces the active (free) form of testosterone in the body. "

Harvard University Website

Symptoms of Testosterone Deficiency in Adult Men Include:

OUR TOP TIPS FOR INCREASING TESTOSTERONE

The question we get asked frequently, is: can you boost your testosterone naturally? The answer is: You can’t beat aging but you can ensure that you have the highest levels of testosterone possible by following a few simple tips.

Following these tips will ensure a healthy body and healthy mind alongside helping you increase your testosterone levels.

1. Get At Least 7 Hours of Sleep

Can sleep help boost testosterone and all round well-being? Absolutely it can and it’s one of the simpler tips for you to control and increase.

So, how exactly does sleep effect testosterone and hormone levels in general? Well, lack of sleep has been proven to negatively effect hormone levels and chemicals that your body needs to function optimally.

This University of Chicago study shows that men who don’t get enough sleep have the potential risk of reduced testosterone levels.

The study concentrated on a single week of sleep deprivation and the impact it had on testosterone levels. Check out some of the most important snippets below:

"Chronic sleep curtailment is endemic in modern societies. The majority of the daily testosterone release in men occurs during sleep.1 Sleep fragmentation and obstructive sleep apnea are associated with reduced testosterone levels.2 In older men, morning testosterone levels are partly predicted by total sleep time.3 Testosterone is critical in male sexual behavior and reproduction, but also has important beneficial effects on muscle mass and strength, adiposity, bone density, and vigor and well-being.4 We investigated the effect of 1 week of sleep restriction on testosterone levels in young healthy men. "

"The 10 healthy men had a mean (SD) age of 24.3 (4.3) years and a mean (SD) body mass index of 23.5 (2.4) (calculated as weight in kilograms divided by height in meters squared). Total (SD) sleep time decreased from 8 hours 55 minutes (35 min) to 4 hours 48 minutes (6 min) with sleep restriction (P = .002). Relative to the rested condition, during each restricted night, participants lost a total (SD) of 2 hours 45 minutes (29 min) of stage-2 sleep (P = .002) and 1 hour 3 minutes (18 min) of REM sleep (P = .002) and gained 9 minutes (8 min) of sleep in stages 3 + 4 (P = .01)."

"During waking hours common to both conditions (8 AM-10 PM), testosterone levels were lower after sleep restriction than in the rested condition (16.5 [2.8] nmol/L vs 18.4 [3.8] nmol/L; P = .049). The effect of restricted sleep was especially apparent between 2 PM and 10 PM (15.5 [3.1] nmol/L vs 17.9 [4.0] nmol/L; P = .02). Daytime cortisol profiles were similar under both conditions (Figure). Daily sleep restriction was associated with a progressive decrease in mean (SD) vigor scores from 28 (5) after the first night to 19 (7) after the seventh night (P = .002)."

Rachel Leproult, PhD; Eve Van Cauter, PhD

What does all this mean? In layman’s terms – the researchers found that after only 1 week of sleep restriction, daytime testosterone levels of the men involved dropped by up-to 15 percent!!!

Normal aging sees testosterone levels deplete by only 1% to 2% per year. This shows that lack of sleep can dramatically have a negative effect on you and your hormones.

Imagine a life time of bad sleep habits? This one tweak to your lifestyle could see your testosterone levels fly!

2. Exercise Regularly

It will come as absolutely no surprise that exercising regularly will have an incredibly positive impact on your general health, well-being and on your testosterone levels!

Need some proof? A recent study in the European Journal of Applied Phsiology provided evidence that the more active you are, the higher level of testosterone you’ll have.

But, it’s important to have a balanced exercise regime because breaking your body down too much, can also hinder testosterone levels.

It’s important to get to know your body and how it feels. This is the only true way of gauging whether you’re over doing it or not.

A sedentary lifestyle is unhealthy, so if you’re sat at a desk all day and getting minimal exercise, it’s important to correct this right away!

3. Diet and Healthy Fats

A recent article published in January 2020 on the website Medical News Today insinuate that low-fat diets can reduce testosterone levels in men:

“We found that men who adhered to a fat-restrictive diet had lower serum testosterone than men on a nonrestrictive diet,”

Dr. Jake Fantus, of the University of Chicago Medical Center, in Illinois.

It is important to maintain and eat a healthy, balanced diet – not just for testosterone levels but for general well-being and your overall health. Your food intake powers your body’s cells and affect some of the body’s other components, including hormones, such as testosterone.

The following foods may lower testosterone levels in your body:

We are in no way suggesting that you stop eating these foods altogether or stop all alcohol consumption, we are merely providing suggestions and research. The most important factor is to eat a balanced and healthy diet and maintain a healthy body weight, keeping your fatty tissue to a minimum.

4. Minimise Stress

Doctors have long labelled stress, “the silent killer”.

Quite simply – stress is DANGEROUS and too much of it will lead to lots of different issues in both health, your mental state and your body.

Stress triggers another hormone in your body called ‘Cortisol’. Cortisol is responsible for managing a variety of your body’s processes including your metabolism and immune system response.

However and most crucially (for this blog), raised cortisol levels, are directly linked to hampering testosterone levels.

This study published in 2016, reports that events of a stressful nature helped cause erratic changes to testosterone levels.

“Stress can cause lower testosterone levels and then turn into a vicious cycle — the lower testosterone level can cause stress, which can cause testosterone numbers to drop even lower”

S. Adam Ramin, MD, a urologist and medical director of Urology Cancer Specialists in Los Angeles.

5. Get More Vitamin D

Again, another quick, enjoyable and simple way to boost your testosterone levels: get out into the sun and soak up some of those Vitamin D rays!

If you can’t get enough Vitamin D from the sun (a problem we have here in the UK, unfortunately) then we suggest taking Vitamin D supplements.

You can also get Vitamin D from a few foods such as: mushrooms, fatty fish (i.e. Sardines, Salmon and Mackerel) and milk.

In a randomised controlled study undertaken in 2001, it found that men who were given a daily high-dose vitamin D supplement significantly increased their total testosterone from 10.7 nmol/L to 13.4 nmol/L.

There isn’t enough space to go into more detail about the benefits of Vitamin D (we will cover all these benefits in a future blog) but take a look at the graph below, giving a graphical representation of the benefits of Vitamin D on Testosterone levels (measured in nmol/L)

6. Testosterone Supplements

There are lots of testosterone supplements available on the market but we are going to concentrate solely on our flagship Length & Strength product.

Thousands of men across the UK have used and continue to use our products and we have had unbelievable feedback from men from all walks of life.

Many of them have contacted us and told us before supplementing with Length & Strength, they were experiencing ‘low testosterone like symptoms’ such as:

  • Lack of energy
  • Low libido
  • lack of focus

Consequently, having used Length & Strength – they reported that their symptoms have subsided (it is important to note that we do not know about each persons lifestyle or whether they had made changes to their lifestyle either before, during or after the use of Length & Strength. We cannot make a blanket statement that our product was the sole reason for these improvements and people may react differently).

How Our Ingredients Help to Boost Testosterone

1. Organic Honey

Honey contains boron, a mineral that has been linked to high testosterone. Honey is also packed with nitric oxide, which plays a major role in opening up blood vessels that help create erections.

2. Tongkat Ali

According to an article published in the Journal of the International Society of Sports Nutrition, properly standardized Tongkat Ali (TA) stimulates the release of free testosterone, improves sex drive, reduces fatigue, and improves well-being.

3. Cynomorium

Sir David Attenborough is cited as suggesting Cynomorium can be used to aid erectile dysfunction and other sexual problems – quite the endorsement! Crusaders also used it to help them recover from their battle wounds.

Summary

So, the key takeaways from this blog are: increase your testosterone levels by doing the following:

  1. Get more sleep
  2. Exercise regularly
  3. Eat a balanced diet
  4. Minimise your stress!!!
  5. Get out in the sun more and if you can’t do that – find a quality supplement
  6. Get some Length & Strength

Remember to check back regularly for more blogs, articles and hints and tips from the team at Length & Strength!

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