Testosterone: it’s no secret that we produce it, and also that we usually want optimal levels of it.
Aside from being a crucial factor in overall health, having optimal levels may help improve your physique and lead to more muscle mass and higher energy levels.
If you suspect your testosterone levels might be lower than ideal, or you simply want to optimize, check out these herbs and strategies to potentially give T levels a boost, naturally.
Herbs That May Help Increase T Levels
Mucuna Pruriens: Also referred to as the “velvet bean,” Mucuna hails from a tropical shrub found across India, the Caribbean, and Africa. Studies have shown that its ability to increase dopamine may be responsible for its ability to also increase testosterone. Dopamine acts as an antagonist to the hormone prolactin, which can suppress testosterone. So, in essence, Mucuna may “free” testosterone from the suppressive effects of prolactin, which results in higher levels.
Interestingly, Mucuna has also been shown in studies to help reduce stress, which can in turn help reduce cortisol levels. High cortisol can interfere with testosterone levels, so reducing it may help optimize testosterone.
Mucuna pruriens is found in Onnit’s Total Strength + Performance. Grab 10% OFF with my code: PRIMAL here.
Nettle: Nettle, or stinging nettle as it’s called in its wild form (which can sting your skin if touched without gloves) has also shown an ability to elevate testosterone levels. In a study on mice, researchers found that nettle supplementation elevated circulating testosterone levels. They believe this occurred due to nettle’s ability to inhibit certain functions that may keep test levels lower.
You can supplement with nettle, or even drink it as a tea.
Longjack Root: Longjack, a medicinal shrub popular throughout the East in countries like Malaysia and Vietnam, is yet another plant that has been studied for its ability to give test a boost.
One study found that longjack extract not only increased serum testosterone levels but also increased muscular strength in humans. This was after roughly six weeks of supplementation.
Longjack can be taken in capsule or powder form (add to smoothies or protein powder), and it is also found in Onnit’s Total Strength + Performance. Grab it here for 10% OFF with my code: PRIMAL.
Other Factors Contributing To Optimal Hormone Balance
Obviously, herbs aren’t the only path to raising your testosterone levels and optimizing your hormones for gains. Try these in conjunction to herbs for a holistic boost.
1. Sleep
We might not think much about sleep when we think about gains or testosterone, but the truth is that sleep plays a crucial role. In fact, studies have shown that sleep plays a pivotal role in male testosterone levels, and that sleep deprivation can significantly lower them.
Now, you may think that “sleep deprivation” is extreme, as in you aren’t sleeping at all. But lack of sleep can also look like simply getting lack of quality sleep, as in you’re tossing and turning all night.
To optimize your sleep for testosterone production, try the following:
• Avoid all light in your bedroom. Even the smallest amount of light can disrupt your melatonin production, which can keep you from sinking into a deep sleep. This includes light from alarm clocks, your phone charger, street lights, etc … If you can, invest in blackout curtains to shutter out all light.
• Turn off all electronics an hour before bed. This one hurts, but the blue light emitted from electronics can severely inhibit your melatonin production, which is necessary for sleep. Turn them off an hour before bed, or invest in blue-blocking glasses to minimize their impact.
• Try magnesium and/or sleep-promoting herbs. Magnesium can help your nervous system relax (and most of us are deficient in it), and herbs like chamomile, skullcap, and lavender.
2. Amino Acids
Making sure you’re getting enough amino acids, the building blacks of protein, may also give your T levels a boost. One study found that athletes supplementing with an amino acid drink experienced enhanced testosterone and growth hormone. And while this may not have been long term, it shows that proper nutrition can help keep T levels and other hormones optimized.
3. Eat Enough Fat
While most of us know nowadays that fat isn’t the enemy, this one is still worth mentioning. Studies have shown that not getting enough healthy fat in your diet can reduce testosterone levels – and that this is potentially caused due to the fact that your body uses fat to synthesize hormones. Make sure you’re getting in some avocados, wild fatty fish like salmon, walnuts and almonds, and extra virgin olive and coconut oils.
Onnit Total Strength + Performance
If you’re looking for a blend that may help support your testosterone levels, check out the one I use! Onnit Total Strength + Performance contains herbs and botanicals (some that I’ve mentioned here) that help optimize hormone balance and physical performance while promoting strength and power.
Clinical results: Significantly increased improvement in squat, bench, and deadlift compared to a placebo in a 4-week double-blind, placebo controlled study.
SAVE 10% using my code: PRIMAL at checkout.
Get Onnit Total Strength + Performance here.
The Bottom Line
• Certain herbs may help increase testosterone levels, such as mucuna pruriens, nettle root, longjack root, and tribulus
• Increasing testosterone naturally may help improve performance and strength gains, while burning fat
• Sleep, HIIT workouts, amino acids, and more may help contribute to hormone balance
