Boosting Testosterone Naturally

[MuscleGainer]

I'm not sure what my testosterone levels are but I'm wondering if someone who usually sleeps between 4-6 hours a night can boost their testosterone naturally by a good amount if they start sleeping 7-8 hours a night? Will getting more sleep if I've been not getting enough sleep make much of a difference in my progress in the gym? Or is it impossible to increase testosterone levels naturally by a huge amount to make a big difference in the gym?

[DASBUNKER]

Resting more may increase the gainz, regardless of t levels.

[TheFugitive]

Eat, lift and sleep

[Cobra1a]

I found a difference taking ZMA before bed with vitamin D, you can feel it after few days

[VaughnTrue]

I found a difference taking ZMA before bed with vitamin D, you can feel it after few days

vitamin D will increase testosterone levels if you suffer from low levels.

ZMA will not.

[xStevenx]

In my opinion and experience...you will never be able to naturally boost your testosterone levels to any degree where you will see a physiological difference. Especially at your age of 40.

Diet with adequate healthy fats and cholesterol, saturated fats will help. Testosterone and many sex hormones are in a way made from cholesterol.

Do not over train.
Sleep enough.
Eat Well.

Something like ZMA or some OTC test boosters can help make a more ideal environment for testosterone...but then again, the human body does not want super high levels of testosterone.

[VaughnTrue]

does anyone have a link to a ZMA study which actually shows increased testosterone levels? I don't think I've seen one tbh. This one directly refustes the claim:

https://www.ncbi.nlm.nih.gov/pubmed/...A+testosterone

OBJECTIVES:
To investigate whether the administration of the zinc-containing nutritional supplement ZMA causes an increase of serum testosterone levels, which is an often claimed effect in advertising for such products; to monitor the urinary excretion of testosterone and selected steroid hormone metabolites to detect potential changes in the excretion patterns of ZMA users.

SUBJECTS:
Fourteen healthy, regularly exercising men aged 22-33 years with a baseline zinc intake between 11.9 and 23.2 mg day(-1) prior to the study.

RESULTS:
Supplementation of ZMA significantly increased serum zinc (P=0.031) and urinary zinc excretion (P=0.035). Urinary pH (P=0.011) and urine flow (P=0.045) were also elevated in the subjects using ZMA. No significant changes in serum total and serum free testosterone were observed in response to ZMA use. Also, the urinary excretion pattern of testosterone metabolites was not significantly altered in ZMA users.

CONCLUSIONS:
The present data suggest that the use of ZMA has no significant effects regarding serum testosterone levels and the metabolism of testosterone in subjects who consume a zinc-sufficient diet.

And this one shows zero benefits in regards to performance:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129161/

This study examined whether supplementing the diet with a commercial supplement containing zinc magnesium aspartate (ZMA) during training affects zinc and magnesium status, anabolic and catabolic hormone profiles, and/or training adaptations. Forty-two resistance trained males (27 ± 9 yrs; 178 ± 8 cm, 85 ± 15 kg, 18.6 ± 6% body fat) were matched according to fat free mass and randomly assigned to ingest in a double blind manner either a dextrose placebo (P) or ZMA 30–60 minutes prior to going to sleep during 8-weeks of standardized resistance-training. Subjects completed testing sessions at 0, 4, and 8 weeks that included body composition assessment as determined by dual energy X-ray absorptiometry, 1-RM and muscular endurance tests on the bench and leg press, a Wingate anaerobic power test, and blood analysis to assess anabolic/catabolic status as well as markers of health. Data were analyzed using repeated measures ANOVA. Results indicated that ZMA supplementation non-significantly increased serum zinc levels by 11 – 17% (p = 0.12). However, no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity. Results indicate that ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations.

[Loque]

Eat, lift and sleep

This.

And try not to fap daily...not that I’d know anything about that.

[VaughnTrue]

This.

And try not to fap daily...not that I’d know anything about that.

incorrect. males who orgasm 21+ times a month reduce their risk for prostate cancer significantly.

[dest0]

incorrect. males who orgasm 21+ times a month reduce their risk for prostate cancer significantly.

Aint nobody got time for that.

[VaughnTrue]

Aint nobody got time for that.

wat

[Farley1324]

I'm not sure what my testosterone levels are but I'm wondering if someone who usually sleeps between 4-6 hours a night can boost their testosterone naturally by a good amount if they start sleeping 7-8 hours a night? Will getting more sleep if I've been not getting enough sleep make much of a difference in my progress in the gym? Or is it impossible to increase testosterone levels naturally by a huge amount to make a big difference in the gym?

A testosterone boost supplement is not going to make up for your lack of sleep.

Yes, getting adequate sleep should make a difference in progress.

[MegaPump]

For every extra hour you sleep you get an extra like 15% testosterone and no I'm not making fun. Sleep 7-10 hours. I say 8 minimum. I have a fitbit Versa and track my sleep, I'm a light sleeper and I'm awake 45-65 minutes a night which I had no idea about. I need an extra 30-60 minutes a night, probably 60 minutes to get my 8 hours a night.

For higher test, lift in the lower rep ranges and take longer rests of 3-4 minutes. Squat, dead lift, and press. Eat a testosterone diet, you can google for foods and take 3000 UI of vitamin D for a wopping 25% increase in test. My multi has 1000 UI so I take another 2 vitamin Ds. I'm now looking into Ashwadandha.

[naturalguy]

Sleep can help with a lot. As far as your test levels, you should have them checked yearly through routine blood work for both total test and free test, you do have to specifically ask for these with your doc.

Diet can make a big difference as well, specifically eating enough fat, at one point I was not eating enough fat and I went keto for 6 months, had my test levels tested and my natty test went up quite a bit. It wasn't because of ketosis but the keto diet forced me to eat more fat.