3 Ways to Boost
Testosterone, a hormone produced primarily by the testes, is often associated with masculinity, although it is synthesized in women. Below are 9 ways you can naturally increase testosterone in men. In fact, testosterone plays a large role in the sexual and reproductive function of men, is responsible for increasing muscle mass and hair growth.
In addition, it has not so “noticeable”, but no less important functions: maintaining bone density, maintaining the number of red blood cells at the desired level, and many others.
From around the age of 30, testosterone levels in men begin to decline naturally. A variety of chemicals, including the use of drugs such as statins, have a negative effect on testosterone levels in men.
At the same time, estrogen levels tend to increase due to the widespread occurrence of estrogen-like compounds in food, water, and environmental pollutants. And immediately the question arises, how to increase testosterone?
How Can I Replace Testosterone?
If you have erectile dysfunction, decreased sex drive, depressed mood, there are difficulties with concentration and memory, and you think that this is due to low testosterone levels, this can be easily checked by taking a blood test. Since the level of the hormone fluctuates throughout the day, in order to get a true picture of the state of the body, you will need other examinations.
If testosterone levels are really low, there are a number of 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 it is the most important “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 only use them under the guidance of a doctor who will monitor their level to be sure that hormone replacement therapy is really necessary for you.
But before you choose synthetic substitutes, we suggest that you familiarize yourself with several methods that you can use to increase testosterone levels naturally. They are suitable for almost everyone since they have only positive “side effects”.
3 Ways to Boost Testosterone Naturally
If you are overweight, then, according to a study presented at a meeting of the Society of Endocrinologists in 2012, losing extra pounds can increase testosterone levels. In overweight men, low testosterone levels are most often observed, so losing excess weight can be an 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 your diet, since it has been proven that excess sugar and fructose are the main factors in the transition of obesity into a real epidemic.
Thus, stopping the consumption of carbonated sugary drinks will be just as important as restricting the consumption of processed foods containing fructose, fruit juices, fruits, and the so-called “healthy” sweeteners (such as agave).
Ideally, you should consume less than 25 grams of fructose per day (this includes fruits). This is especially true if you have developed insulin resistance, are overweight, high blood pressure, diabetes, or high cholesterol.
In addition, it will be vital to exclude all cereal products and milk (even unprocessed) from the diet. Milk contains a sugar called lactose, which has been shown to increase insulin resistance. So it will be a wise 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 factor in the occurrence of almost all chronic diseases and human conditions, including weight gain.
If you exclude these products 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, rather than grains and pure sugar because they are more slowly converted to simple sugars (glucose, for example) and lower insulin levels.
If you exclude grains and sugar from food, you will have to radically increase the number of vegetables in the diet, and also make sure that you also regularly consume a lot of protein and healthy fats.
The products that you choose will become a driving force on the path to your goal of losing weight. And short high-intensity exercises, such as Peak Fitness two to three times a week, combined with full-fledged sports will have additional positive effects on your body.
Perform high-intensity exercises (especially in combination with periodic fasting)
Both intermittent fasting and short, intense exercise can increase testosterone levels. Unlike aerobics or prolonged moderate physical activity, which have a negative effect or do not affect the level of testosterone at all. “Short, intense exercise has a proven positive effect on increasing testosterone levels and preventing its decline.”
Periodic fasting increases testosterone by increasing the expression of saturation hormones, including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), cholecystokinin and melanocortins, each of which is known to enhance the effects of testosterone, increase libido and prevent age-related decline in male sex hormone.
Drinking whey protein after a workout can further increase the satiety/effect of testosterone (hunger hormones have the opposite effect on testosterone and libido). Here’s what 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 are exhausted;
Recovery: increase the pace from slow to moderate within 90 seconds;
Repeat the “high-intensity exercise and recovery” cycle 7 times.
As you can see, each workout lasts only 20 minutes. Twenty minutes! And it really works! During these 20 minutes, 75% of the time is devoted to warming up, restoring, or cooling down. You work really intensively for only four minutes. If you have never done this before, it’s hard to believe that you can benefit from the four minutes of exercise. But it really is.
Keep in mind that you can use almost any type of activity for this – exercising on an elliptical trainer, running on a treadmill, swimming, running for a long distance, including outdoors (be very careful to avoid injuries) – until while applying maximum effort for 30 seconds.
But first, be sure to stretch enough and start slowly to avoid injuries. First, do two or three repetitions and gradually increase their number. Do not expect to do all eight repetitions for the first time, especially if you are not fit.
Consume enough zinc
Zinc is an important element for the synthesis of testosterone. Taking zinc supplements for just six weeks showed that it causes a marked increase in testosterone in men with low levels.
In addition, it protects a person from a reflex decrease in testosterone after performing physical exercises. Conversely, studies have shown that a limited intake of zinc leads to a significant decrease in testosterone levels.
It is believed that up to 45% of adults over 60 years of age consume zinc in much lower doses than necessary; even when taking nutritional supplements, according to various estimates, 20-25% of older people continue to receive insufficient amounts of zinc.
Your food is the best source of zinc; along with protein-rich foods, such as meat and fish, other sources of zinc include unprocessed milk, unprocessed cheese, beans, yogurt, or kefir made from unprocessed milk.
It is hard to get enough zinc from foods for vegetarians. This problem is also relevant for meat-eaters, in large part because of agricultural practices that use chemical fertilizers and pesticides. These chemicals destroy nutrients in the soil (including zinc), which must be absorbed by plants, and then enter your body.
Very often, we ourselves reduce the number of nutrients in food during its preparation. In most foods, cooking dramatically reduces the number of nutrients, especially with excessive heat treatment.
If you decide to use supplements with zinc, stick to a dosage of fewer than 40 mg per day, as this level is recommended for adults as an upper limit. Taking too much zinc can interfere with the body’s absorption of other minerals, especially copper, and can also cause a side effect – nausea.