How to increase testosterone in the body - #24511

HELLO K DEVA,

based on your description- skinny body, likely underweight, and a desire to increase testosterone and vitality - you likely fall under a vata-pitta Prakriti in Ayurveda.

VATA predominant is light frame, fast metabolism, dry skin, active mind -Imbalance symptoms= weak digestion, poor weight gain, nervous energy, insomnia

PITTA predominant- sharp intellect, good digestion, warm body Imbalance symptoms= irritability , acidity, premature greying, hormonal imbalance

THIS DUAL DOMINANCE EXPLAINS WHY YOU:- -may burn calories fast -struggle to gain and retain muscles -may feel low in stamina , especially without proper diet -may be experiencing signs of lower testosterone, such as low energy, weak muscle tone , or reduced motivation.

TESTOSTERONE IS THE MAIN ANABOLIC HORMONE IN MEN RESPONSIBLE FOR

MUSCLE GROWTH= stimulates protein synthesis, muscle recovery BONE HEALTH= increases bone density MOOD AND DRIVE= regulates motivation, focus, assertiveness SEXUAL HEALTH= libido, sperm production, erections ENERGY= supports red blood cell production and vitality.

In Young men, testosterone levels peak between ages 18-22 ,and then begin to gradually decline if not maintained through lifestyle, diet and strength training.

Based on what you have shared here are possible issues occurring in your body

LOW ANABOLIC DRIVE(poor weight gain) CAUSES- fast metabolism, poor calorie intake, lack of strength training SIGNS- skinny frame, fatigue, weak muscle mass, quick exhaustion AYURVEDIC VIEW- dhatu kshaya(depleted tissues), especially Mamsa dhatu(muscle tissue).

HORMONAL IMBALANCE(low testosterone) CAUSE- poor fat intake, nutrient deficiencies like zinc, magnesium, D3, stress, lack of sleep or resistance exercise SIGNS- low morning energy, no weight gain despite eating, low motivation, poor sexual drive or lack of early morning erection AYURVEDIC VIEW- weak shukra dhatu, reduced Ojas

WEAK AGNI(digestive fire) CAUSES- irregular meals, eating cold/dry foods, skipping meals SIGNS-bloating, undigested food in stools, poor appetite AURVEDIC VIEW- mandagni(low digestive fire), causing malabsorption and poor dhatu formation.

WHAT’S HAPPENING IN BODY?

METABOLISM- what’s going wrong= burning more calories than you eat, leading to no muscle gain Needed correction = eat high- calorie protein rich diet in a structured pattern

HORMONES What’s going wrong= testosterone is suboptimal due to stress, poor diet, lack of resistance training Needed correction= improve sleep. fats, micronutrients, and use ayurvedic medicines

MUSCLE TISSUE(mamsa dhatu) What’s going wrong= not enough building blocks(proteins, calories)for muscle Needed correction= provide regular strength training+surplus calories

REPRODUCTIVE STRENGTH what’s going wrong= weak base for hormone production and vitality Needed correction= townifying herbs and foods+ sleep and reduces screen time

DIGESTIVE FIRE What’s going worng= not strong enough to absorb. nutrients properly Needed corrections= use warm, easy to digest, oily foods and spices like ginger.

KEY PRIORITIES FOR YOU NOW 1) STRUCTURED DIET- eat every 3 hours- ghee, panner, dry fruits, nuts, curd 2)REGULAR RESISTANCE TRAINING- at least 4 days/week 3)SLEEP 7-8 HOURS CONSISTENTLY 4) DAILY EXPOSURE TO MORNING SUN 5)AVOID JUNK, COLD DRINKS, LATE NIGHTS 6) START AYURVEDIC SUPPLEMENTS

START INTERNALLY WITH

1) ADDYZOA(charak brand)- 2 capsuels /day after meals =improves sperm quality, testosterone, reduces oxidative stress

2) SPERMAN(himalaya brand)- 1 tab twice daily after meals =spports male reproductive health, balances testosterone

3)REVITAL H MEN(with ginseng and zinc) (Revital)- increases stamina, testosterone precursors= 1 cap daily after breakfast

4)ZANDU VIGORMAX(zandu)- 1 cap at night with milk =builds strength, improves energy and testosterone levels

DIET FOR WEIGHT GAIN AND TESTOSTERONE focus - high calorie, high protein, hormone supportive

GENERAL MEAL TIMIMG eat every 2.5 - 3 hours= 5-6 meals/day Dont skip meals or stay hungry

SAMPLE DIET DAILY

7AM- warm water+ 4 soaked alomnds+ 2 dates+ 5 raisin= boost digestion, iron, zinc

8AM(breakfast)- oats with milk, banana, jaggery, peanuts= calories, potassium, magnesium

11 AM(snack)- peanut butter toast or dry fruit laddu+banana = calories testosterone precursors

1:30AM(lunch)- rice+dal+sabji+curd+ghee= balanced macronutrients

4PM(snack)- boiled corn or roasted chana with jaggery= zinc, iron, energy

6:30PM- handful of pumpkin seeds or flax seeds+fruit= omega-3 testosterone boost

8:30PM(dinner)- 2-3 rotiss+ sabji+soup+ghee= digestible and nourishing

10PM(bedtime)- warm milk with pinch of nutmeg or cardamon= calms mind, supports muscles recovery

KEY FOODS TO ADD

PROTEIN= panner,tofu, moong sprouts, dal, soy chunks, milk

HEALTHY FATS= ghee, peanut butter, coconut sesame oil

ZINC AND MAGNESIUM= pumpkin seeds, spinach, flax seeds, sesame

COMPLEX CARBS=sweet potato, rice, wheat rotis, oats, millet

NATURAL TESTOSTERONE SUPPORT= garlic, onion, amla, turmeric, fenugreek, pomegrante

AVOID= junk food, refined sugar, smoking, cold drinks, skipping meals

LIFESTYLE

-SLEEP 10PM-6AM= testosterone peaks during deep sleep

-MORNING SUNLIGHT(20 min)= vit D is essential for testosterone

-DIGITAL DETOX BEFORE BED= screens reduce melatonin and testosterone

-COLD WATER BATH 2-3 TIMES/WEEK= increases testosterone and vitality

-AVOID CONSTIPATION= poor gut health weakens nutrient absorption and Ojas

WORKOUT PLAN GOAL= build lean mass+boost testosterone through resistance

MON= full body resistance workout TUE= yoga+breathing WED= leg and core strength(squats, lunges, planks) THU= rest or walk + stretching FRI= upper body pushups, pull ups, shoulder press SAT= cardio+yoga SUN= rest or light stretching

HOME BODYWEIGHT STRENGTH ROUTINE(30 MINS/DAY) -Push uPs= 3 sets of 12 -Squats= 3 sets of 15 -Plank hold= 3 sets of 30-60 sec -Glute bridge= 3 sets of 12 -Superman pose= 2 sets of 30 sec -Suryanamskar= 5-7 rounds

YOGA FOR TESTOSTERONE + MENTAL CALM -suryanamskar -bhujangasana -dhanurasana -vajrasana -bhramari -anulom vilom

3- MONTH PROGRESS TRACKER

WEEK 1-2 -adaptation= energy levels, appetite, digestion WEEK 3-4- consistency= weight increase (0.5-1kg), mood WEEK 5-8 - strength= muscle tone, stamina, deeper sleep WEEK 9-12- consolidation= testosterone signs- confidence, morning energy, muscle gain

-Track weight once/week in the morning, empty stomach -click photos every 15 days for visual progress -stay off social media distractions late at night -keep a mood and energy journal to track hormonal improvement

DO FOLLOW

HOPE THIS MIGHT BE HELPFUL

THANK YOU

DR. MAITRI ACHARYA

Take Cap. Ashwashila 1 cap. with milk, twice daily. The diet mentioned is good you can follow , with the cap. Prescribed.

HELLO K DEVA,

To naturally increase testosterone levels and gain healthy weight as a 20-year old vegetarian, combining modern nutrition with ayurvedic principles can be very effective.

AYURVEDIC MANAGEMENT FOR TESTOSTERONE AND WEIGHT GAIN

1) DAILY ROUTINE -wake up early before 6:30 am, and practice self oil massage using warm sesame oil. -follow with a warm water bath - Expose yourself to morning sunlight for at least 15-20 minutes for vitamin D, crucial for testosterone. -do light exercise or yoga, then move on to the day.

2) DIET PLAN

MORNING(6-7AM)- PRE BREAKFAST -soaked almonds(6-8) + 2-3 dates + 1 teaspoon ghee - Ashwagandha chmurna(1 tsp with warm milk) boosts testosterone and stamina.

BREAKFAST(8-9AM) -oats or Baliya with full cream milk, banana, dry fruits or peanut butter on multigrain toast + 1 banana milkshake - add chana sattu mixed in milk for extra protein.

MID- MORNING SNACK(11 AM) -banana or mango- seasonal fruits - handful of nuts and seeds- pumpkin, flaxseed, and sunflower seeds

LUNCH(1-2 PM) -steamed rice or multigrain roti -toor dal/moong dal/rajma/chana dal -panner or soya chunks sabzi -1 tsp desi ghee on rice or roti - curd or buttermilk- aids digestion and testosterone production.

EVENING SNACKS(7-8 PM) -boiled sweet potato or corn with ghee - dry fruits ladoo or Chiki-jaggery with nuts - herbal tea like shatavari + ashwagandha combo

DINNER(7-8 PM) -roti+ sabji with tofu, panner or soya - lentil soup or vegetable stew - end with golden milk- warm milk with turmeric, a pinch of nutmeg and ashwagandha

2) INTERNALLY START WITH

- ASHWAGANDHA CHURNA- 1 tsp with warm milk after dinner and breakfast

-SHATAVARI CHURNA- 3 gm with milk in morning empty stomach

-SAFED MUSLI CHURNA- 3 gm with milk + 1 tsp ghee after breakfast

-CHYAWANPRASH- 1 tsp with milk morning empty stomach

-DRAKSHASAVA- 20 ml with equal water after lunch and dinner

-BALA TAILA FOR EXTERNAL APPLICATION BEFORE BATH

GENERAL GUIDELINES -always use lukewarm milk with these formulations -maintain regular sleep, physical activity, and avoid cold, heavy-to-digest food

LIFESTYLE TIPS -Exericse= 30-45 minutes/day focus on bodyweight exercises, yoga, and strength training -Sleep= 7-8 hours of deep sleep- avoid screens before bed - AVOID= junk food, cold drinks, smoking, excess sugar- all lower testosterone -stress management= Do pranayam, meditation , and deep breathing daily

TIMELINE FOR RESULTS

WEEK 1-2= increased energy, better digestion MONTH 1= visible weight gain, better sleep MONTH 2-3 = strength gains, higher testosterone, improved mood and stamina

THANK YOU

DR. HEMANSHU MEHTA