Testosterone is a “holy grail” of male hormones. Its power goes beyond sexual and reproductive health; this hormone helps you shape and bulk up your muscles, improves heart health, and participates in a wide array of processes in your organism. Lower levels of the hormone contribute to the loss of muscle mass, and it’s needless to mention your libido and sexual functioning suffer as well. Instead of stressing yourself out over this issue, you can be proactive and solve the problem. The best thing is, you can do it naturally, and this article will show you how. Let’s get it started!
1. Eat fat
To most people, fat poses as a “physique destroyer” and before you start thinking the same, bear in mind that not all fat is equal. There’s good and bad fat, and believe it or not; dietary fat is one of essential factors in optimizing the testosterone production. A study published in the Journal of Applied Physiology found that diets rich in monounsaturated and saturated fats elevate testosterone levels. Furthermore, the Journal of Clinical Endocrinology and Metabolism published research which showed that men who switched from high-fat to a low-fat diet experienced significantly lower levels of testosterone.
Monounsaturated fats include almonds, olive oil, avocados, peanut butter, while saturated fats refer to red meat, dark chocolate, cheese, egg yolks, and so on.
2. Lose weight
If you are overweight or obese, the first thing you should do is to start working to reduce the weight. Growing body of evidence is suggesting that most overweight men also experience lower levels of this essential hormone. However, the good thing is, weight loss can help you have normal testosterone again. For example, the study whose findings were presented at the Endocrine Society’s 94 Annual Meeting in Houston, revealed that losing weight not only reduces the risk of diabetes but also appears to increase the body’s production of testosterone. To lose weight, opt for healthier diet and exercise.
3. Opt for multijoint free-weight movements
As mentioned above, training is necessary for weight loss and overcoming the problem with low testosterone. That said, it’s not only about the exercise, how you also train matters. According to scientists, high-intensity weight training can promote the production of testosterone. To get the most out of your physical activity, you have to choose the right exercises. Typically, the more muscle mass you stimulate, the more testosterone your organism will secrete. The Journal of Strength and Conditioning Research featured a study which showed that squats stimulated a greater testosterone response comparing to leg presses. This means that you should stick to the multi-joint exercises such as bench presses, squats, and deadlifts for more testosterone.
Some studies showed that today, we are chronically sleep deprived. Besides elevated stress levels, sleep also affects testosterone believe it or not. The JAMA published a study showing that cutting back on sleep drastically reduces testosterone levels in healthy, young men. If you want to boost testosterone levels, you have to make sure you have a healthy lifestyle which includes regular sleep pattern. Ideally, you should go to bed every night at the same time and wake up every morning at the same time as well.
5. Longer workouts aren’t necessarily better
Every aspect of your training influences testosterone levels in the organism and duration of the workout is no exception. If you’re engaging in lengthy training sessions on a regular basis, your testosterone levels might be at risk. Why? It’s because workout sessions are lasting longer than an hour could spike the release of the stress hormone cortisol and subsequently decrease the amount of testosterone in your body. To avoid this problem, you should shorten the resting time between the exercises and make sure your session lasts 60 minutes or less. For better effects of exercises, consider taking one of top male enhancement pills that millions of men use to improve their athletic and sexual performance.
6. Get enough zinc
Zinc provides a multitude of health benefits, and it’s essential to our body. Plus, if you want to improve your testosterone levels, you should up the intake of zinc-rich foods. The mineral plays a pivotal role in the production of this hormone. The study published in the journal Nutrition showed that concentration of testosterone in the body is correlated to the concentration of zinc. For example, dietary zinc restriction leads to lower testosterone levels. Spinach, oysters, kidney beans, flax seeds, beef, are just some foods where you can find this mineral.
7. Take supplements
Dietary supplements are widely popular today with millions of loyal users. Testosterone boosters work to improve your energy levels, stamina, sexual performance and help you train better. Since their formula is all natural, they have little risk of side effects and are very safe for consumption. To boost your testosterone in a healthy way, consider giving a shot to supplements like Blackcore Edge. Remember, doing a little research about the reputation of manufacturer and customer’s experiences is recommended.
It’s normal for hormones such as testosterone to fluctuate, but the good thing is, there are many things you can do regarding this problem. This article listed seven easy ways you can boost testosterone levels naturally. Start today.