How to improve your testosterone levels

Normal testosterone levels in men tend to range between 160-1130 ng/dL with 300-730 ng/dL being average, however, no one person is the same and therefore results should not be compared between one person and another.

If you are wanting to ensure that you are in a position to achieve and experience optimal results from your training, it is recommended that you have your levels checked every 3-6 months.

You can access a test by clicking here

If your levels are below 300 ng / dL then it is strongly recommended that you pay attention to a number of lifestyle factors that may be contributing to your sub-optimal hormone levels.

Approximately 2/3 of your testosterone levels could be bound to Sex Hormone Binding Globulin (SHBG) meaning that it is not flowing in the blood stream freely and therefore unusable. The test we have linked above also tests for levels of SHBG.

Low testosterone or high levels of SHBG can be associated with:

  • Increased body fat

  • Reduced muscle mass

  • Fatigue

  • Low energy

  • Poor sleep

  • Low mood

  • Poor recovery

  • Reduced libido

If you are wanting to improve these factors and see the results you deserve from all of your hard training in the gym, consider taking the following steps. To date, we have had great results by prescribing the following to our clients:

1. Obtain a test and analyse your current testosterone levels using a Vitmamin, Mineral & Hormone blood panel (click here).

2. Improve your sleep hygiene.

3. Supplement with Vitamin D3, Zinc, Magnesium, Dehydroepiandrosterone (DHEA), D-Aspartic Acid and Forskolin. Doses are specific to the individual.

4. Reduce and manage your stress levels

5. Eat plenty of cruciferous vegetables such as broccoli, cauliflower, cabbage, sprouts and bok chow. Increase your intake of healthy fats such as coconut oil, avocado, butter, salmon, sardines, mackerel, sea bass, eggs, nuts and olive oil.

6. Monitor your training intensity and volume. Your coach should be monitoring these variables, and may need to adjust depending on the results from your blood test.

There are plenty of supplements out there claiming to provide you with a natural way of increasing testosterone levels. Most supplements on the market are not supported by scientific evidence and often have little to no effect. The majority of the time, low testosterone levels are associated with lifestyle factors and it should be your coaches job to sit down and have a chat with you to determine the root-cause of your issue in order to intervene and improve your hormonal status.

If you'd like to have a chat with us to discuss your own personal situation, drop us a message in the relevant box below.

You can also click here to view our coaching options

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+44 7714 232 915