Testosterone is a hormone produced primarily by the testes, – often associated with masculinity, although it is synthesized in the body of women. Below are 9 ways to increase your level. testosterone in men in natural ways.
In fact, testosterone plays a large role in sexual and reproductive function of men, is responsible for increasing muscle mass and hair growth. Other than that, he’s not as “noticeable”, but equally important features: maintaining bone density, maintaining the right amount of red blood cells and a lot others.
From around age 30, testosterone levels in men begin decline naturally. A variety of chemicals including the use of drugs, such as statins, have negative effects on testosterone levels in men. In the same time estrogen levels tend to rise due to wide the spread of estrogen-like compounds in food, water and pollutants Wednesday. And immediately the question arises, how boost testosterone?
- How Can I Replace Testosterone?
- 9 Ways to Boost Testosterone Naturally
- 1. Lose Weight
- 2. Perform high-intensity exercises (especially in combined with periodic fasting)
- 3. Consume enough zinc
- 4. Do not forget about strength training
- 5. Maintain Vitamin D Levels
- 6. Reduce the effects of stress.
- 7. Limit or exclude sugar from your diet.
- 8. Eat Healthy Fats
- 9. Increase your intake of branched chain amino acids (BCAA) e.g. whey protein
- How Can I Replace Testosterone?
- 9 Ways to Boost Testosterone Naturally
- 1. Lose Weight
- 2. Perform high-intensity exercises (especially in combined with periodic fasting)
- 3. Consume enough zinc
- 4. Do not forget about strength training
- 5. Maintain Vitamin D Levels
- 6. Reduce the effects of stress.
- 7. Limit or exclude sugar from your diet.
- 8. Eat Healthy Fats
- 9. Increase your intake of branched chain amino acids (BCAA) e.g. whey protein
How Can I Replace Testosterone?
If you have erectile dysfunction, decreased sexual attraction, depressed mood, there are difficulties with concentration attention and memory, and you think it’s low testosterone, this can be easily checked by passing a blood test. Since hormone levels fluctuate throughout the day, get a true picture of the state of the body, you will need and other surveys.
If testosterone levels are really low, there are a number synthetic and bioidentical testosterone products, as well as dehydroepiandrosterone (DHEA), which is the most common androgenic prohormone (precursor) in the human body. This means that he is the most important. the “raw material” that the body uses to produce other hormones, including testosterone in men and estrogen in women.
More physiological is the use of bioidentical hormones. You can use them only under the guidance of a doctor who will control their level to be sure that hormone replacement therapy is really necessary for you.
But before you choose synthetic substitutes, we offer familiarize yourself with several ways you can use to increase testosterone levels naturally. They are suitable for almost everyone, since they have only positive “side effects”.
9 Ways to Boost Testosterone Naturally
1. Lose Weight
If you are overweight, then, according to research, presented at a meeting of the Society of Endocrinologists in 2012, losing extra pounds can increase testosterone levels. At overweight men are most often low testosterone, so losing weight can be important factor that will help increase hormone production in the body.
If you seriously decide to lose weight, you should strictly limit the amount of refined sugar in the diet as it was excess sugar and fructose are proven to be a major factor the transition of obesity into a real epidemic. So stop drinking sodas will be as important as and limit the consumption of processed foods, containing fructose, fruit juices, fruits, and so-called “healthy” sweeteners (such as agave).
Ideally, you should consume less than 25 grams of fructose per day per day (fruits included). This is especially true if you have insulin resistance has developed, is overweight, high blood pressure, diabetes, or high cholesterol.
In addition, eliminating all cereals will be vital. foods and milk (even unprocessed) from the diet. In milk contains sugar called lactose, which has been proven to increases insulin resistance. So be wise the decision not to drink it if you want to lose weight.
Refined carbohydrates such as breakfast cereals, bagels, waffles, buns and most other processed foods also quickly turn into sugar, increase insulin levels and cause resistance to it. And this is the most important a factor in the occurrence of almost all chronic diseases and human conditions, including weight gain.
If you exclude these foods from your diet, you need to replace them with healthy foods – vegetables and fats (including natural saturated fats!). Your body prefers carbohydrates in nutritious indigestible vegetables, not grains and pure sugar because they are converted more slowly to simple sugar (glucose, for example) and reduce insulin levels. If you exclude cereals and sugar from food, you have to radically increase the amount of vegetables in your diet, and make sure that you also consume a lot of protein and healthy fats regularly.
The products you choose will become the driving force for Ways to lose weight. A short high intensity exercises such as Peak Fitness two to three times a week, in combined with full sports will provide additional beneficial effects on your body (see below)!
2. Perform high-intensity exercises (especially in combined with periodic fasting)
And periodic fasting, and short intense exercise may increase testosterone levels. Unlike aerobics or long-term moderate physical exertion that have negative impact or do not affect the level at all testosterone.
“Short intense exercises have proven positive effect on increasing testosterone levels and prevent its decline. ”
Intermittent fasting boosts testosterone by increasing expression of saturation hormones, including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), cholecystokinin and melanocortins, each of which, as you know, enhances the effect of testosterone, increases libido and prevents age-related decreased male sex hormone.
Drinking Whey Protein After A Workout May further increase satiety / effect of testosterone (hunger hormones have the opposite effect on testosterone and libido). Here is how A typical high-intensity workout might look like:
- Warm up for three minutes;
- Practice as fast and fast as you can for 30 seconds. You must feel as if you fall in exhaustion;
- Recovery: increase the pace from slow to moderate in within 90 seconds;
- Repeat the high intensity exercise cycle and recovery “7 times.
As you can see, each workout lasts only 20 minutes. Twenty minutes! And it really works! During these 20 minutes 75% time is allotted for heating, restoration or cooling. You work really intensively for only four minutes. If you never done it, it’s hard to believe that you can get much benefit from four minutes of exercise. But it really is So.
Keep in mind that you can practically use any type of activity – training on an elliptical trainer, running on treadmill, swimming, long distance running, including on outdoors (be very careful to avoid injuries) – as long as you apply maximum effort for 30 seconds. But first, be sure to stretch enough and to avoid Injuries, start slowly. First do two or three repetitions and gradually increase their number. Do not expect to do everything eight reps for the first time, especially if you’re not in form.
3. Consume enough zinc
Zinc is an important element for the synthesis of testosterone. Reception supplementation with zinc for just six weeks showed that he causes a marked increase in testosterone in men with low level. In addition, it protects a person from reflex decline. testosterone after doing exercise. And vice versa, studies have shown that limited intake of zinc leads to a significant decrease in testosterone levels.
It is estimated that up to 45% of adults over the age of 60 consume zinc in much lower doses than necessary; even when take nutritional supplements, then according to various estimates, 20-25% of the elderly people are still not getting enough zinc.
Your food is the best source of zinc; along with protein rich foods like meat and fish to other sources of zinc include unprocessed milk, unprocessed cheese, beans, yogurt or kefir made from raw milk. Hard to get enough zinc from foods to vegetarians. This problem is also relevant for meat eaters, largely due to methods agriculture where chemical fertilizers are used and pesticides. These chemicals destroy nutrients in the soil. (including zinc), which should be absorbed by plants, and then enter your body.
Very often we ourselves reduce the amount of nutrients in food during its preparation. In most foods with cooking dramatically reduces the amount of nutrients, especially when excessive heat treatment.
If you decide to use zinc supplements, stick to dosages of less than 40 mg per day, as this level is recommended for adults as an upper limit. Too much zinc can interfere with the body’s absorption of other minerals, especially copper, and can also cause a side effect – nausea
4. Do not forget about strength training
In addition to high-intensity training, as a way to increase the level testosterone is also known for strength training, but only with provided that you exert enough force. So that in the process testosterone increased workouts, you need to increase weight and reduce the number of repetitions, and focus on exercises in which involve a large number of muscles: deadlift, squats and others.
You can enhance the effect of strength exercises by doing them slower. Slowing down the movement, you turn it into an exercise high intensity. Super slow motion helps your open the maximum number of muscles at the microscopic level transverse bridges between the protein fibers on which they depend muscle contractions.
5. Maintain Vitamin D Levels
Vitamin D, a structural steroid, is essential for healthy development sperm nucleus, helps maintain sperm quality and sperm. Vitamin D also boosts testosterone levels. which supports libido. In one study in men with overweight who have taken vitamin D supplements, testosterone levels increased significantly in one year regular intake.
Vitamin D deficiency currently has epidemic proportions in The United States and many other regions around the world in mainly because people don’t spend enough time in the sun, to ensure the synthesis of vitamin D.
So, the first step is to find out if you use all the benefits of vitamin D is to determine blood levels of 25- (OH) -D or 25-hydroxyvitamin D.
A few years ago, the recommended level was from 40 to 60 nanograms per milliliter (ng / ml), but recently optimal vitamin D levels were raised to 50-70 ng / ml.
To reach a healthy range, you will need more to be in the sun. Irradiation of a large skin surface in noon until it becomes a light pink hue, like usually enough to achieve adequate synthesis Vitamin D. If lying in the sun is not an option for you, select safe tanning in the solarium (with electric ballast resistor, not magnetic to avoid unnecessary exposure electromagnetic fields).
In extreme cases, vitamin D3 supplements can be taken in the form of pills, but studies show that an ordinary adult should take 8000 IU of vitamin D per day in order to maintain it level above 40 ng / ml, which is the absolute minimum for prevention of various diseases.
6. Reduce the effects of stress.
When you are in tension, your body throws a lot stress hormone cortisol. This hormone actually blocks effects. testosterone apparently because from a biological point of view testosterone is associated with behavior (mating, competition, aggression), which may reduce the chances of survival in the event of emergency (hence the choice of “fight or flight” due to cortisol).
In today’s world, chronic stress, and, as a result, elevated cortisol levels may mean that the effects testosterone blocks for the long term.
One of the best ways to deal with stress is EFT. (Technique of Emotional Freedom), which is called “acupuncture without needles. “This is a convenient and free way to get rid of emotional luggage is quick and painless, and so light that it can to educate even children. Other ways to relieve stress quickly are prayer, meditation, yoga, positive emotions, training relaxation techniques such as deep breathing and positive visualization, which are the “language” of the subconscious.
When creating a visual image (how would you like to feel yourself) your subconscious mind will begin to help you by making the necessary biochemical and neurological changes in the body.
7. Limit or exclude sugar from your diet.
Testosterone levels drop after you consume sugar. This is probably due to the fact that sugar increases the level of insulin, and this is another factor leading to a decrease testosterone.
US Department of Agriculture estimates average an American consumes 12 teaspoons of sugar per day, which is about two tons of sugar in a lifetime.
Why do we eat so much sugar, it’s easy to understand: it’s delicious and we enjoy causing the development of congenital reflex with dopamine and opioid signals.
What does this do with us physically and emotionally level is a completely different story, and most people health improves significantly after reduction or exclusion sugar from the diet. Remember that foods that add sugar and fructose, as well as cereals (bread and pasta) too should be limited.
If you are struggling with sugar addiction or have problems with craving for sweets, you should try the psychological technique Turbo Tapping, which has helped many sugar addicts get rid of the “sweet habit”. It works with any type addiction to sweets.
8. Eat Healthy Fats
“Healthy” – this means not only mono- and polyunsaturated the fats found in avocados and nuts, but also saturated, are how they are needed for the synthesis of testosterone. Research show that a diet with less than 40% energy in the form of fat (and, mainly from animal sources, i.e. as saturated fat) leads to a decrease in testosterone levels. Experts believe that in an ideal diet should contain about 50-70% fat.
It is important to understand that your body for optimal functioning requires saturated fats from animals and vegetable sources (meat, dairy products, some oils and tropical plants, such as coconut). And if you neglect this important food group in favor sugar, cereal and other starchy carbohydrates, your health and weight is almost guaranteed to suffer. Examples of healthy fats, which you should eat more to testosterone rose:
| Olives and olive oil | Coconuts and Coconut Oil | Organic Milk Butter |
| Raw nuts such as almonds or pecans | Organic Egg Yolks | Avocado |
| Grass fed animal meat | Palm oil | Organic Peanut Butter |
9. Increase your intake of branched chain amino acids (BCAA) e.g. whey protein
Studies show that consuming BCAAs increased testosterone levels are much more significant, in particular with reception before / after weight training. Although BCAAs are available as additives, the highest concentration of these amino acids can be found in leucine in dairy products, especially in high-quality cheeses and whey protein.
Even when receiving leucine from familiar foods, it often lost or used as building material, and not as an anabolic agent. So, to create the right anabolic environment, it is necessary to increase leucine intake in times.
However, keep in mind that using amino acids free-form leucine can be quite counterproductive so as with the artificial introduction of the free form of amino acids, they quickly enter the bloodstream, alter insulin function and disrupt glycemic control. Leucine-based food is really ideal that can benefit muscles without side effects.