HOW TO BOOST TESTOSTERONE NATURALLY IN WOMEN: 11 WAYS

HOW TO BOOST TESTOSTERONE NATURALLY IN WOMEN: 11 WAYS

If you think only men suffer from low testosterone, think again! You’re probably familiar with testosterone as the “manly” hormone that makes men masculine, and it does. However, women also make testosterone, although in smaller amounts than men, and not having enough can greatly affect their health and well-being. Most women produce 15-70 ng/dL of testosterone each day in their ovaries and adrenal glands. But, when their bodies don’t make enough, problems can arise and cause symptoms such as:

 

  • Increased pain
  • Problems with sleep
  • Loss of energy
  • Bone loss
  • Low sex drive
  • Muscle loss
  • Mood changes

 

Testosterone levels naturally decline in women as they age, but this can happen faster when exposed to toxins in the environment, some medications such as cholesterol-lowering drugs or birth control pills, and chronic stress. Being overweight, having low vitamin D levels, and not getting enough exercise can also cause testosterone levels to drop.

 

There are many ways to bring your testosterone levels back into a healthy range. This includes taking medications or supplementing with hormones. But, you can help your body produce its own without taking medications or hormones, just by changing your lifestyle and supplementing with vitamins, minerals, and other nutrients. By doing this, you can have noticeable results in as little as 24-48 hours.

 


 
 
 

11 Ways to Boost Testosterone Naturally in Women

 

1. Hit the Bed

 

 

Although it doesn’t sound appealing when you’re suffering from a low sex drive caused by low testosterone, spending time in bed with your significant other may naturally boost your testosterone levels. Research suggests that sexual intimacy affects testosterone levels in women, even if it’s only cuddling.

 

2. Lower Your Body Fat (if needed)

 

 

Since being overweight is associated with low testosterone, losing weight and lowering your body fat percentage can help increase your testosterone levels. Research has found that those who are overweight or obese are more likely to have low testosterone. As body mass index (BMI) goes up, testosterone levels go down. A healthy BMI is 18.5 to 25 for women. Want to know what your BMI is? Click HERE for a BMI calculator.

 

3. Cut Down on Sugar

 

 

If you want to naturally boost your testosterone levels into a healthy range, you need to kick the sugar habit because low testosterone and diabetes go hand-in-hand. According to the American Diabetes Association (ADA), those with Type 2 Diabetes are twice as likely to develop low testosterone. Even if you don’t have diabetes now, if you are eating a diet high in refined grains and sugars, your blood sugar levels may remain high, which will put pressure on your pancreas to produce a lot of insulin to help remove the sugar from your blood stream. Over time, you can become insulin-resistant, which causes Type 2 diabetes. When this happens, your body stops producing testosterone like it should. Learn how to cut back on sugar by reading this article: Click Here.

 

4. Hit the Weights

 

 

Lift those weights, girls! Using weights during exercise to build muscles and increase strength isn’t just for the boys. Lifting weights will help you naturally burn fat, slim down your body, and help keep your testosterone level in a healthy range. Don’t worry about building big muscles and looking like a man. Because our bodies produce much smaller amounts of testosterone, there’s no risk of becoming bulky. Aim for full-body workouts covering all major muscle groups in each session. Complete 2-4 sets per exercise and aim for 6-12 repetitions per set. You’re aiming for 8-10 exercises in total each time you work out.

 

5. Shorter Workouts, Shorter Breaks

 

 

Another aspect of strength training that can boost your testosterone levels is the duration of your workouts and how much you’re resting between reps. If you’re regularly working out over very lengthy times and are taking long rest periods, then your testosterone levels may take a hit. Workouts lasting longer than an hour may start to spike cortisol (stress hormone) levels, which may lower testosterone.

 

Additionally, research has demonstrated that a shorter rest period between sets (1 minute versus 3 minutes) resulted in temporarily higher testosterone following exercise using weights. To boost your testosterone, keep your rest periods short and total workout time to 60 minutes or less.

 

6. Get Your Vitamin D

 

 

Vitamin D arguably the most important nutrient that can help increase testosterone levels. Research has found that those with low vitamin D levels are associated with low testosterone levels and vice versa. In addition, a study published in the Journal of Hormone and Metabolism Research suggests that vitamin D supplementation increases testosterone levels.

 

While eating foods high in vitamin D can help, the best way to get enough is through sunlight. Most experts recommend getting about 10-15 minutes daily of direct sunlight without wearing sunscreen if you are fair to medium toned. If you have darker skin, you may need more time in the sun to make enough vitamin D since your skin has more natural protection against the sun’s effects. Some experts recommend that darker toned people spend about 40 minutes to one hour in the sun daily if possible. Worried about the damaging effects of sun exposure? Use sunscreen only on areas with the most exposure, such as shoulders, nose, and back of neck, and don’t stay in the sun longer than needed.

 

Treating vitamin D deficiency with supplements should be done under medical supervision. Since it can be stored in the body for a long period of time, levels can become too high and can cause problems. You should begin by having your vitamin D blood level taken and evaluated. If the results show that you truly are deficient, you will be started on a course of treatment to bring your blood level into the optimal range. According to research on vitamin D optimization, the standard treatment for vitamin D deficiency is eight weeks of 50,000 international units (IU) of vitamin D once a week. After this time, your levels will again be tested and either this course will continue or you will be placed on a maintenance dose of vitamin D.

 

7. Get Your Zinc

 

 

Zinc is an essential mineral that helps enzymes break down food and other nutrients so that cells can function properly. Having a zinc deficiency can lead to low testosterone. However, zinc deficiency in the United States is uncommon, but it is possible. Those at risk for a deficiency include people with gastrointestinal disorders, vegetarians, vegans, and alcoholics. People with sickle cell anemia and older adults who are undernourished are also at risk.

 

The recommended daily intake of zinc for adult women is 8 mg/day. Eating several servings a day of foods that contain zinc such as oysters, beef and lamb, pumpkin seeds, and spinach should help you maintain enough zinc in your body. Taking a zinc supplement can also help bring zinc levels to a healthy level and boost testosterone.

 

8. Reduce Stress

 

 

Too much stress increases cortisol (the stress hormone), which in turn can lower your testosterone. Of course, it may be hard to remove things that cause stress, such as work and children (the latter may seem to cause the most stress and is also the hardest to remove, ha!). Therefore, it may be easier to just learn to cope with stress in a more effective way.

 

Here are a few tips on how to de-stress RIGHT NOW.

 

Exercise. Sounds a little counter-intuitive right? When you’re tired and stressed, your instinct is probably to lay on the couch and watch TV right? Well, if you can just push yourself to get out of the house and go for a walk around your neighborhood, even if just for 10 minutes, I can guarantee you will feel better than you did before. In fact, you might not want to go back home. Especially if you have a bunch of needy kids to get back to right? Ha. Exercise is great for de-stressing because it increases endorphins (“the happiness hormone”). Ever heard of runner’s high? That’s what causes it.

 

Meditation. This really helps you take charge of your nervous system and emotions. It is “mind over matter.” Studies have shown that meditation improves the ability to regulate emotions in the brain, permanently! When I was working in research involving Mindfulness-Based Stress Reduction (MBSR), which involves various forms of meditation, I saw first-hand the effects it had on the body and the results were amazing. Not only does it help you relieve stress, but it also improves your concentration, it increases self-awareness, it encourages a healthy lifestyle, and it slows aging. Stress causes you to age faster, so cut down if you want to stay young.

 

Aromatherapy. Do yourself a favor and buy an oil diffuser and some of these calming essential oils:

 

Aromatherapy reduces stress because our sense of smell triggers very powerful emotional responses. Different oils produce different effects. Some are calming and some are energizing. To reduce stress, I recommend the oils listed above.

 

Electronics-free day. Sounds impossible? You would be shocked if you knew how many times you check your phone texts, email, social media, the news, etc. It’s such a major distraction during the day, which causes you to get less work done and then work piles up and stresses you out. Take 1 day off (maybe a Sunday) and have everyone in your house put all electronics for one day, take off to the beach (if you’re in FL) or skiing (if you’re up north) and learn to breathe and relax and de-clutter your mind.

 

9. Get Proper Sleep

 

 

Sleep is so underrated! It is a time for healing and it is also a time when your body produces hormones such as testosterone. If you aren’t getting enough sleep (7-9 hours) and at the right time (10pm-6am), your body won’t be able to produce enough. More sleep results in higher levels of testosterone. Researchers at the University of Chicago recorded the sleeping patterns of healthy men and found that participants’ testosterone levels increased the longer they slept.

 

Are you having a hard time catching Zzzz’s? Here are some tips on how you can skip counting sheep and fall asleep faster:

 

Get it all out. Keep a notepad and pen by your bed so that if you start to worry about things you need to do the next day, you can just write them down so you don’t worry about forgetting them, which will prevent you from getting a good nights’ sleep.

 

Create a ritual. Do the same thing every night. Set a consistent bedtime, have some chamomile tea in bed, listen to music. Consistency will help you.

 

Avoid big meals, sugar, and alcohol before bed. Meals high in protein will have a negative impact on your sleep. The same goes for foods high in sugar, which includes alcohol. If you’re very hungry before bed time, have a small snack that is easy to digest.

 

Avoid energy drinks and don’t drink caffeine after 4pm. Besides being loaded with sugar and nasty chemicals, energy drinks can obviously kill your sleep. It takes caffeine a long time to exit your body, so try not to have coffee, tea, or anything with caffeine after around 4pm.

 

10. Liver Detox

 

 

Your liver is a powerhouse for testosterone production in the body because it holds an enzyme that aids in testosterone production. When your liver can’t function properly because of liver disease or toxic overload, your testosterone levels will take a jump off the deep end. According to research published in the Journal of Gastroenterology and Hepatology, testosterone levels dropped in up to 90% of those with cirrhosis (a type of liver disease).

 

Help clean up your liver by eating plenty of fiber, fermented foods, lowering sugar intake. You can find more tips HERE.

 

11. Eat the Right Fats

 

 

Since testosterone is made in the body from cholesterol, it should come as no surprise that if you aren’t getting enough healthy fats (cholesterols), you’re also likely not going to produce enough testosterone. There are two types of cholesterols in the body: LDL cholesterol (“bad”) and HDL cholesterol (“good”). For general health, we want to have High levels of HDL cholesterol and Low levels of LDL cholesterol.

 

Research has found that higher levels of testosterone have been associated with higher levels of HDL (“good”) cholesterol, which may also protect the heart and blood vessels. Additional research published in the Journal of Steroid Biochemistry found that eating less healthy fats resulted in lower levels of testosterone.

 

It doesn’t hurt to add more healthy fats into your diet to raise HDL cholesterol and testosterone levels. And don’t worry, eating fat won’t necessarily make you fat.

 

Top HDL Cholesterol-Boosting Foods (EAT THESE)

 

  • Extra-virgin olive oil & coconut oil
  • Whole eggs
  • Nuts and seeds such as flaxseed, almonds, chia seeds, & pumpkin seeds
  • Fatty fish such as salmon, mackerel, tuna, & halibut
  • Red wine (1 serving day for women, 2 servings a day for men. Hey, I don’t make the rules!)

 

Top LDL Cholesterol-Boosting Foods (AVOID THESE)

 

  • Processed vegetable oils such as canola oil, corn oil, & soybean oil
  • Processed snacks such as potato chips & crackers
  • Processed meats such as hot dogs & bologna
  • Baked goods such as cookies, white bread, and cakes (Click HERE for a FREE recipe for a delicious dessert that is good for your cholesterol: Paleo Chocolate Cake)

 

A Paleo diet can work wonders for your cholesterol levels and may help bring your testosterone level back to a healthy level. Want some Paleo recipes? Click HERE for some great cookbooks!

Want to know more about healthy and unhealthy fats? Check out this article here >> Good Fats vs. Bad Fats.

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This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

HOW TO DETOX TO LOSE WEIGHT AND IMPROVE HEALTH

HOW TO DETOX TO LOSE WEIGHT AND IMPROVE HEALTH

HOW TO DETOX TO LOSE WEIGHT AND IMPROVE HEALTH

 

Have you experienced one or more of these symptoms in the past few months?

 

  • Feeling tired all the time?
  • Poor memory or lack of focus?
  • Mood swings, depression, or anxiety?
  • Gas, bloating, heartburn, or nausea?
  • Achy joints?
  • Frequent illness such as colds?
  • Feeling irritable when you haven’t had caffeine or sugar for a while?
  • Ringing in the ears?
  • Weight loss that is stuck at a plateau?
  • Hives or rashes?

 

If you have, you may have been bombarded by toxins in your food and environment and need a detox to start feeling more like yourself again. Toxins stored in the body can take a hard hit on your health and can:

 

  • Increase inflammation
  • Lower immunity and increase vulnerability to autoimmune disorders (the body attacks itself)
  • Contribute to blood sugar problems
  • Contribute to weight gain
  • Create hormone imbalances
  • Increase menopausal symptoms (hot flashes, night sweats, etc)
  • And more…

 

The world we live in is becoming less natural and our bodies are becoming disappointed! We are burdened by constant attacks by everything from the water we drink, to the polluted air we breathe, to the “fake food” we eat. Every time we get in the car to drive to the grocery store, our lungs are polluted by the vehicle exhaust around us. When we buy food, it has often been treated with pesticides, herbicides, hormones, preservatives, and genetically modified ingredients. When we wash the dishes after a meal, our hands are covered in chemicals from dish soap. When we reheat leftovers in a microwave covered with saran wrap, the chemicals from the plastic leach into our food. When we sleep on a bed at night, we are exposed to the chemicals within the mattress. These products, also called endocrine or hormone disruptors, affect our hormones and our health.

 

4 Major Hormone Disruptors

 

How To Detox: The 4 Major Hormone Disruptors Are:

 

1. Androgen Hormone Disruptors. These affect androgens or “male hormones” such as testosterone. They tend to lower testosterone in men, leading to problems like fatigue, sexual dysfunction, increased body fat, depression, and a higher risk of heart disease. In women, they tend to increase testosterone, leading to problems like acne, excess body and facial hair, balding, and problems with menstruation.

 

2. Estrogen Hormone Disruptors. These mimic estrogen, a mostly “female hormone,” and have been linked to early puberty, miscarriage, endometriosis, some cancers, diabetes, obesity, and both male and female infertility.

 

3. Thyroid Hormone Disruptors. These interfere with thyroid function. They increase the risk of thyroid cancer and autoimmune thyroid disease such as Hashimoto’s thyroiditis.

 

4. Combination Hormone Disruptors. Some interfere with a combination of hormones. For example, bisphenol-A (BPA) is a type of plastic that not only disrupts androgen, estrogen, and thyroid hormones, but also “fat hormones” such as leptin, ghrelin, and adiponectin, which promote weight gain. Research has found that BPA also affected the nervous system and may be associated with anxiety, depression, hyperactivity, and aggression in children.

 

To make matters worse, toxins are stored in fat cells. So, the more overweight you become, the more toxins your body holds on to.

 

With all the toxins we are exposed to, is it possible to be toxin-free? The answer is: not really. Unless you live in a bubble with no contact with the outside world. BUT, you can greatly decrease the amount of toxins you are exposed to and help detox your body.

 

Step 1: How To Detox? Start With Your Diet

 

 

Your mother was unfortunately right when she said, “You are what you eat.” The #1 source of toxins in your body comes from the foods that you eat. My motto has always been: “If it doesn’t look like food, it isn’t food.” If your protein source is a breaded dinosaur-shaped chicken nugget, there’s a high chance it contains things that aren’t good for your body. If your source of vegetables is a salad covered in white, creamy dressing, then it mostly likely contains some seriously heart UN-healthy sugars, coloring agents, flavor enhancers, thickeners, and additives. To know how to detox, fix your diet, and lose weight, you should:

 

Eat More:

 

  • Fresh veggies and fruits
  • Healthy fats (extra virgin olive oil, fish, avocado, eggs, nuts & seeds, etc.)
  • Healthy proteins (grass-fed beef, pork, organic chicken & turkey, fish, eggs, etc.)

 

Eat Less or Avoid:

 

  • Soy products
  • Refined grains (white bread, cookies & pastries, sugary breakfast cereals, etc.)
  • Added sugars (sugar, sugary yogurts, sodas, candies, etc.)
  • Artificial sweeteners (diet soda & drinks, low-fat yogurts, sugar-free candies, etc.)

 

Want to learn how to get in and out of the grocery store with a full cart of fat-burning groceries that won’t affect your hormones, in just 15 minutes? Click HERE for the best tips ever!

 

Step 2: Flush with Fiber

 

 

It may not sound very glamourous, but the best detox involves consuming plenty of fiber to help, you know, make you “go.” A healthy colon, which is the last 5 feet of your intestinal tract, is the basis for total health. A clogged colon allows toxins to back up into the liver and bloodstream, which ultimately pollutes the entire body. You can help clean it out by eating plenty of plant-based foods that are high in fiber, such as fresh vegetables, fruits, and nuts, seeds, and whole grains. You can also supplement with Psyllium Husk powder, which is a natural and soluble fiber. You should be getting at least 25 grams (women) to 35 grams (men) of fiber into your diet each day.

 

Step 3: How To Detox Using Fermented Foods

 

 

Have you ever heard the name “Gut Flora?” Your intestinal tract is full of bacteria or “gut flora” that help you synthesize vitamins from food remnants, degrade toxins, stimulate the immune system, and protect cells lining the colon. Fermented foods contain “good” bacteria that help prevent “bad” bacteria from taking over. Foods such as yogurt, kefir, and sauerkraut are fermented foods that can help keep a healthy balance of bacteria, which can prevent toxic buildup in the gut and colon. Check out this recipe for a delicious fermented drink that is filled with beneficial probiotics: Click here for a Lemon Ginger Water Kefir recipe. Taking a probiotic can also help, but make sure it is a high-quality one that is shelved properly, since dead bacteria from improper packaging and storage won’t help at all.

 

Step 4: Wash Your Water

 

 

To flush toxins out of your body, you’re going to need a lot of water. A rule of thumb is to drink at least half your current body weight in ounces. For example, if you weigh 150 pounds, you should drink 75 ounces of water each day. Now, I am definitely not an advocate for bottled water, since it not only creates tons of extra waste and is bad for the environment, but also most bottled waters are made of plastics, which are hormone disruptors. I also know that tap water is not really “clean” water. The practice of making water safe to drink actually involves adding a lot of poisonus chemicals to it, such as chlorine, aluminum sulphate, calcium hydroxide, sodium silicoflouride, and fluorosilicic acid.

 

Do yourself and Mother Earth a favor: Bottle your own drinking water. Buy several re-useable glass bottles AND a high-quality water purification system such as AquaTru and fill them yourself. If you do buy bottled water, make sure it’s bottled in glass, such as Voss, Mountain Valley, or Eden Springs.

 

Step 5: Protect Your PH

 

 

Research suggests that chronic stress and a diet high in sugar can cause the pH in your body to become more acidic (in the urine). Ideally, our blood pH should be between 7.35-7.45, which is considered slightly alkaline. It’s important to keep a blood pH of 7.35-7.45 because if the blood is too acidic, oxygen is not able to reach all the cells and dysfunction starts to occur. When your organs aren’t oxygenated properly, they can’t perform important functions such as eliminating toxins from the body. To help reset your pH, avoid added sugars and eat more alkaline foods such as fresh fruits and vegetables (preferably raw). You can also add lemon juice, lime juice, or baking soda to your water to make it more alkaline.

 

Step 6: Boost Your Micronutrients

 

 

Most people get plenty of macronutrients (proteins, carbohydrates, fats), but many don’t get enough micronutrients (vitamins, minerals, antioxidants). Having an abundance of macronutrients without enough micronutrients to work together with, leads to undernourishment, toxic effects on the body, and also overeating because your body is searching for more nutrients that it isn’t getting, which ultimately leads to weight gain and a higher toxicity. To boost your micronutrient intake, make sure you are eating at least 5-9 servings of fresh vegetables and fruits. You can also include nuts and seeds and whole grains (optional). Make sure you are eating a variety of fruits and vegetables. Try to “eat the rainbow” by including a variety of colors in your diet.

 

Step 7: Clean Up Your House

 

 

The average home contains 500-1,000 chemicals that are mostly unable to detect by seeing, smelling, or tasting them. In fact, the air inside your house is, on average, 2-5 times more polluted than the air outside. Our homes become toxic because of the cleaning products we use, the paint we use on our walls, the fertilizer, insecticides, and herbicides we drag in when we are coming from outside, the plastics our food and toiletries are stored in, the pesticides we use to keep bugs out… Even our carpet and mattresses are produced with toxic chemicals. Some things you can do to help detox your home by making it a no-shoe zone, keeping green plants inside to help clean the air, buying an air purifier, switching from standard cleaning products to greener ones, using glass food storage containers instead of plastic ones that may contain BPA and other toxins, avoiding non-stick pans and utensils that contain Teflon, and replacing carpeting with wood or tile.

 

Step 8: Clean Up Your Cleaning Supplies

 

 

There are plenty of safe and natural cleaning products that you can use, such as white vinegar with distilled water for cleaning glass and windows, baking soda to scrub pots and pans, hydrogen peroxide to whiten laundry, and olive oil to polish wood. However, sometimes these aren’t strong enough to get the job done and you might want to consider buying something more commercial-strength. You can still do this without potentially harming your health. Before going to the store and buying a cleaning product, you can check its safety by looking it up through the Environmental Working Group (EFG) by clicking on this link which offers free information on over 2,000 household cleaning products.

 

Step 9: Clean Up Your Cosmetics

 

 

Although many toxic chemicals are being phased out in cosmetic products since the Safe Cosmetics and Personal Care Act was passed in 2013, there are still many cosmetics companies who are adding them in. Some of the most common toxic ingredients that are often found in beauty products include parabens, phthalates, sodium lauryl sulfate, imidazolidiniyl urea, synthetic fragrances, synthetic colors, and polyethylene glycols (PEGS). Check the labels on cosmetics for these toxic chemicals before buying them. You can also check many of them by looking up their safety ratings through the Environmental Working Group (EFG) by clicking on this link which rates more than 70,000 cosmetic products.

 

Finally…

 

When you’re ready to detox, get ready to feel crummy for a while. It’s common to become irritable and moody during a detox. You may also have headaches, nightmares, and even acne flare-ups.

 

After your detox, do you want to learn more about how to balance your hormones to lose weight? Check out this article by clicking HERE.

 

INFOGRAPHIC: 9 Steps on How to Detox to Lose Weight and Improve Health

 

How to Detox - Infographic
 

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NEW TO THIS BLOG? START RIGHT HERE

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

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