How can we confirm if we are suffering from low testosterone?

There are always two ways.

The first and the quickest and cheapest way is to be aware of any signs and symptoms that your body is telling you.

That’s the reason I have created a couple of free quizzes to test your various body systems.

Make sure to bookmark this page, which will allow you to re-take these quizzes after every few weeks to know if you are progressing in your health and fitness journey or not.

A hormonal health quiz is pending which I will upload very soon. A more accurate method is to get tested.

Yes it does cost money and the needle could be scary for most people, but the tests are usually quite accurate.

Here’s an optimal range chart of testosterone for both women and men.

Here’s a chart of the symptoms of low testosterone:

Credits : Healthline & Labcorp

Ok, if you have figured out that you have low testosterone, don’t worry, it’s completely reversible and in the fastest time possible, I will help you bring it in the optimal range  in no time.

Just sincerely follow these 9 Holistic Remedies to Boost Testosterone Naturally.

1. Prioritize Sleep

Aim for 7-9 hours of deep, restful sleep. Lack of sleep can lower testosterone by up to 15% in just one week.

2. Reduce Stress & Cortisol

Practice meditation, yoga, deep breathing, and mindfulness. Limit excessive caffeine and alcohol.

3. Strength Training & Exercise

Weight lifting (especially compound exercises like sandbag lifts, deadlifts etc can boost testosterone. High-intensity interval training (HIIT) is also effective. Avoid excessive endurance training, as it can lower testosterone.

4. Optimize Your Diet

Eat enough healthy fats: Avocados, nuts, seeds, olive oil, coconut oil, and ghee.

Increase protein intake and bring it in the range of 1.2 to 1.6 g/kg of body weight.

Reduce sugar & processed foods.

This is because these foods raise insulin and High insulin levels can suppress testosterone.

Eat cruciferous vegetables like Broccoli, cauliflower, and sprouts that help balance estrogen.

5. Get Enough Vitamin D

Spend 20-30 minutes in sunlight daily or take a Vitamin D3 supplement ~5000 IU/day. Low Vitamin D is linked to low testosterone.

6. Ensure Adequate Zinc & Magnesium

Zinc and Magnesium are critical for testosterone production. Best sources: Pumpkin seeds, almonds, spinach, seafood, and dark chocolate. Supplement if needed: Zinc (30mg/day) & Magnesium (400mg/day). Ideally, I always recommend a good whole food multivitamin.

7. Support Liver Health

The liver metabolizes excess estrogen, which helps maintain testosterone balance. Eat bitter greens, dandelion root tea, turmeric, and milk thistle to support detoxification.

8. Avoid Endocrine Disruptors

Reduce exposure to BPA, and toxins in plastic bottles and personal care products.

Drink filtered water and eat organic when possible.

9. Cold Showers

Research has shown that Cold showers can boost testosterone and increase circulation.

In addition to these 9 remedies, I also recommend herbal support such as ashwagandha, etc to boost testosterone naturally. 

Low testosterone affects both men and women and can lead to low energy, muscle loss, mood issues, and weight gain.

Chronic stress, poor sleep, obesity, nutrient deficiencies, and lack of exercise are common causes.

It’s crucial to test for total & free testosterone levels and address any imbalances.

Natural remedies like quality sleep, strength training, proper nutrition, and stress management can significantly boost testosterone levels.

Taking control of your hormones naturally can transform your energy, body composition, and overall well-being.

Start making small changes today!

If you want a step-by-step system to naturally and holistically balance your hormones for good, send us an email on [email protected] with the keyword ‘Hormone’ and we will give you early access and massive discounts when our course gets launched.

Thank you for your time.

Stay healthy, stay fabulous!