Testosterone is a very important hormone for male function. Don’t feel left out, females, you all have low levels of this hormone as well. The men need this hormone which is created in the sex organs. It plays major roles in muscle growth, sex drive, hair growth, bone density and a sense of well-being. At around age 30 testosterone levels in men start to decline continuously as he gets older.
There are a few solutions to combat testosterone level declines. One way is to go see a doctor and ask about testosterone replacement therapy. Before you go down that path you might want to try these 8 tricks to naturally increase testosterone. It will probably save you a good chunk of change, and all of these tips also have numerous other health benefits as well.
1 – Intense Training
Working out at moderate or low intensity levels has shown to have negative or no effect on testosterone levels. The best way to train to get the most benefit is very short bursts using every ounce of energy that your body can produce.
If you are running, biking, or swimming that means sprint as fast as you can for 20 or 30 seconds. Then rest for a minute and repeat 8 to 10 times.
While lifting weights you want to use the heaviest weight that you can handle while performing less reps. Repeat each exercise for 4 to 6 sets. Start off slow especially if you are not in the best shape. The number one goal is to keep your body healthy and injury free.
2 – Lose Weight
Studies that were presented at the Endocrine Society in 2012 support the fact that men who are overweight have lower testosterone levels. Among its many other health benefits, being at a healthy weight is important to keep your male hormone levels as high as possible.
To lose bad weight a good start would be following trick #1. You can also check out the article, Putting The Ultimate Beginner Workout Together.
Diet is just as important as training when it comes to losing weight. Be very strict with your sugar, and processed food intake. Eat lean meats, eggs, and 5 whole fruits or vegetables per day. Instead of 3 big meals in a day try eating 8 small snacks throughout the day. Check out the article, 7 Unbelievably Easy Ways To Decrease Portion Sizes. It will help you reduce your meal sizes.
3 – Intake More BCAA’s
Studies have shown that BCAA’s (branch chain amino acids) increase testosterone levels, especially when they are consumed along with a resistance training program.
You can intake BCAA’s in the form of a supplement but getting it through regular food would be a much better option. Eating quality cheeses, eggs, and other proteins are a good source of BCAA in food.
4 – Healthy Fats
Research shows that diets which are less than 40% fats will promote decreases in testosterone levels. Ideally, 50 to 70% of the calories in your diet should come from fats. Mono and polyunsaturated fats are very healthy unsaturated fats that are found in olive oil eggs and avocados.
You also need saturated fat. That is the main fat that will promote testosterone. To get saturated fats eat grass fed animal proteins, organic butter, and nuts.
5 – Reduce Stress
Stress releases a hormone called cortisol which blocks the effects of testosterone. Chronic stress can have severe negative effects on hormone levels.
To prevent stress or eliminate it there are many things you can do. Prayer, yoga, music, and things that make you laugh are popular ways to decrease stress. Always keep positive images in your mind of how you want to feel. Your body will naturally make those changes.
Check out the article, How Can You Reduce Stress With 7 Easy Lifestyle Changes?
to get some other tips on reducing daily stress.
6 – Reduce Sugar
Sugar is severely abused which is not surprising. It tastes good and triggers dopamine signals in the brain. The problem is that sugars spike insulin levels which plays a role in decreasing testosterone.
Sugars come in obvious forms of candy and granulated sugar. It is also found in simple carbohydrates like white bread and pasta. Fruit also has lots of sugars. You should be very strict with your sugar intake to improve your hormone balance. Try eating vegetables instead of fruits, and whole grains instead of simple white carbohydrates.
Cravings for sugar can be overwhelming, but you have to discipline yourself and want to make yourself better if you are going to overcome it. Take a look at the article, The Secret To Stop Junk Food Cravings, to see how you can curb your craving for sugars.
7 – Get Plenty Vitamin D
To optimize your vitamin D intake it is important to get out in the sun for at least 15 minutes per day. That doesn’t mean that you have to scorch your skin, but the sun is the absolute best way to make your body produce vitamin D.
A study was done giving overweight males a vitamin D supplement, which made their testosterone levels increase over a one year period.
You can also get vitamin D through foods like dairy and fish. Taking a vitamin supplement is also a good option if you are not getting enough sun.
Optimize Your Zinc Levels
Like vitamin D, zinc is a mineral that has been shown to increase testosterone. The blocking of zinc has also shown to decrease it. In the United States about 45% of adults do not get enough zinc.
Vegetarians may have a hard time intaking zinc because it is found in meats and fish, along with beans and raw milk. It can be beneficial to take a supplement of up to 40mg per day.
Testosterone is something that all males really want to keep as they get older. Females should definitely get involved in this as well, because a male with high testosterone is beneficial for you as well. If you liked this article share it on facebook.
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