- 1 Getting Physically Active
- 2 Cut Down On Carbohydrates
- 3 Essential Fats Are A Must
- 4 Say No To Soy
- 5 Boost Your Intake Of Branch Chain Amino Acids (BCAA) From Foods Like Whey Protein
- 6 Reduce Stress
- 7 Natural Testosterone Supplements
- 8 Consume Plenty Of Zinc
- 9 Strength Training
- 10 Limit Or Eliminate Sugar From Your Diet
Testosterone is the hormone that controls a lot of vital body functions in men. It is not just the hormone behind your muscular physique. It also controls your sex drive and erectile function. Not only this, but it also plays an important role in stabilizing your mood levels.
A plunge in testosterone production, therefore, leads to a lot of changes in your body and behaviour. Testosterone is in your body during puberty and early adolescence. However, it begins depleting once you cross the age of 30. This can result in low libido, erectile dysfunction, weaker bones, loss of energy and fatigue, loss of lean muscle, etc.
However, all is not lost. Whatever your age you can make lifestyle choices that can promote testosterone production. Here are some proven ways to increase testosterone in your body naturally :
Getting Physically Active
Physical exercise is the key to ensuring optimum testosterone production in your body. Your body is designed in such a way that physical activity is extremely important to make it function in the right way.
Men who lead a sedentary lifestyle are more prone to a sharper decline in their testosterone levels. Short and intense workouts are the best when it comes to enhancing testosterone levels in your body. Squats, bench presses, dead lifts, chin ups, etc., are all great exercises to boost testosterone production.
Cut Down On Carbohydrates
This is important since carbohydrates, especially those that are rich in simple sugar such as potatoes, lead to an increase in the level of insulin in the blood which inhibits testosterone production.
Essential Fats Are A Must
Essential fats like Omega 3 are extremely important for the production of testosterone. Your diet must include them in a moderate amount. However you must be careful with this and make sure you do not consume more than what is required.
Say No To Soy
This is because soy products tend to increase oestrogen levels in your body which affects testosterone negatively. Do not believe all those soy products that are being promoted as health foods.
Boost Your Intake Of Branch Chain Amino Acids (BCAA) From Foods Like Whey Protein
Research suggests that BCAA’s result in higher testosterone levels, particularly when taken along with resistance training. While BCAA’s are available in supplement form, you’ll find the highest concentrations of BCAA’s like leucine in dairy products – especially quality cheeses and whey protein.
Even when getting your leucine from your natural food supply, it is often wasted or used as a building block in stead of an anabolic agent. So to create the correct anabolic environment, you need to boost leucine consumption way beyond mere maintenance levels.
That said, keep in mind that using leucine as a free form amino acid can be highly counterproductive as when free form amino acids are artificially administered,they rapidly enter you circulation while disrupting insulin function, and impairing your body’s glycaemic control.
Food based leucine is the ideal form that can benefit your muscles without side effects.
Stress increases the level of cortisol in blood and lowers testosterone. Reducing stress is a major step towards testosterone enhancement. Deep breathing is a good way to relive stress. It is very easy to do and not only reduces stress but also increases blood circulation to the penis which is great for your libido and erections.
Other than deep breathing ensure you get a good night’s sleep. Sleep is one of the most effective ways of reducing stress. It is also the bodies recharging period. Testosterone levels are higher in individuals who get a good eight hour sleep as evidenced in this study.
Natural Testosterone Supplements
Such supplements are one of the best ways to boost testosterone production in your body. They are a combination of time tested herbs, amino acids and other minerals that stimulate the production of testosterone.
Some of the ingredients is such supplements include tribiulus terretrosin, long jack, ginkgo biloba, ginseng, muira pauma, l-arginine, etc.
Such supplements not only boost sex drive in men but also ensure rock solid and powerful erections. Not only this, but they can also help you pack on lean muscle and reduce body fat. Besides this, they can also help boost your stamina and increase endurance; they can also elevate mood and ensure better sleep.
Top notch supplements are clinically approved and do not have any side effects.
Consume Plenty Of Zinc
Zinc is a mineral which plays an essential role in the process of testosterone production. Adding a source of zinc or taking supplements for as little as six weeks (study) has been shown to increase levels of testosterone in individuals suffering from low levels. Other studies have confirmed that if you actively reduce zinc intake in your diet then the levels of testosterone you produce drops through the floor. Zinc supplementation is so effective that even drops in testosterone produced by exercise can be negated.
You may think you have a healthy diet and are therefore likely to be getting enough zinc but the truth is that some 45% of adults who are 60 years of age or older have a zinc intake that is lower than recommended. Even when they are taking additional supplements some 25% don’t achieve the minimum desired intake.
The most straightforward way to boost zinc intake is through your diet. Raw milk and cheeses, beans and yoghurt’s can be a good source of dietary zinc. If finding foods in these groups is hard for you then supplementation can be an effective way to get your intake up. When supplementing aim for a maximum of 40mg per day and try a supplement with additional copper in the mix as zinc can inhibit the uptake of copper if taken excessively. If you are taking to much zinc you may suffer from side effects which can include nausea.
In many cases, you may further deplete the nutrients in your food by the way you prepare it. For most food, cooking it will drastically reduce its levels of nutrients like zinc, particularly over-cooking which many people do.
If you decide to use a zinc supplement, stick to a dosage of fewer than 40mg a day, as this is the recommended adult upper limit. Taking too much zinc can interfere with your body’s ability to absorb other minerals, especially copper, and may cause nausea as a side effect.
In addition to peak fitness, strength training is also known to boost testosterone levels, provided your are doing so intensely enough. When strength training to boost testosterone, you’ll want to increase the weight and lower your number of reps, and then focus on excises that work a large number of muscles, such as dead lifts or squats.
You can “turbo-charge” your weight training by going slower. By slowing down your movement you are turning it into a high-intensity exercise. Super slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.
Limit Or Eliminate Sugar From Your Diet
High or increased levels of insulin inhibit testosterone production and can lead to low testosterone (study). Intake of sugar results in increased levels of insulin as the body fights to regulate blood sugar levels. Reducing sugar intake can have a positive effect on testosterone levels. To maintain good levels of testosterone try to reduce sugar in your diet as much as possible. Reducing sugar in your diet may also lead to weight loss and a reduction in body fat levels. Reducing body fat can reduce oestrogen in the body. Less oestrogen is good for testosterone so cutting sugar provides potentially a double positive effect on testosterone levels.
Follow these basic tips and your testosterone levels should positively respond.