Testosterone is the hormone that propels all bodybuilders to greatness. It is a very important hormone in the body; it’s what makes men gain muscle and loose fat easier than a woman. This male hormone is strongly associated with masculinity and is responsible for:
- Muscle mass
- Bone density
- Facial hair
- Body development of a deep voice
- Mental health
Signs that indicates low levels of testosterone
Symptoms of low levels of testosterone are:
- Low libido
- Loss of muscle mass
- Low sperm count
- Lack of confidence
- Reduced stamina
By 30, testosterone levels start dropping about 1%-year average, by the time many reaches 40s, they start experiencing many of these symptoms.
How do one boost testosterone naturally?
How to boost testosterone with exercise
This being the first because it promotes overall health and well-being. Exercise boosts testosterone, builds muscle and strength. It is one of the keys to getting testosterone levels, especially resistance training.
Emphasize compound movements
Compound movements such as squats, dead lifts, bench press significantly increase testosterone drastically. Studies have shown that the best form of exercise to increase testosterone is incorporating compound movements using heavy weights in the lower rep range.
You want to incorporate cardio into training program, cardio is good for the hearth health and can also help control body fat, but you don’t want to do so much that it takes a toll on your body. You may have noticed that marathoners usually have very little muscle mass.
Excessive cardio can also have a detrimental effect on your muscles and possibly your testosterone levels. keep it on a low.
How to boost testosterone with food
What you eat has a huge impact on testosterone and other hormone levels. Proper diet is important when trying to boost testosterone levels, there is a saying that goes “you are what you eat”, you can’t expect to eat crap and be in the testosterone game. No, you won’t, till you change your diet.
Good adequate diet of proteins, carbs, healthy fats are essential for boosting testosterone levels. (Get all you need to know about eating right).
Eggs are considered a ‘complete’ source of protein as they contain all essential amino acids. They are a very versatile ingredient and not only help to increase testosterone levels, the protein in them also helps build muscle
Tuna fish are of varying species and are found all over the world oceans which are very healthy and provides multiple benefits, from improving the eyesight and hair quality to keep the heart healthy Tuna is rich in vitamin D, which has been linked to a longer life and testosterone production. It is also a healthy, protein-rich, low-calorie diet.
It is widely used for cooking and medicinal purposes by many families. New research has now revealed it can significantly improve testosterone and semen and improve infertility in men.
Oysters are essential for producing testosterone and also maintain healthy sperm due to how rich they are in zinc. oysters are currently loaded with nutrients such as protein, healthy fats, vitamins, and minerals. All of this is related to zinc – oysters are loaded with magical minerals that help increase testosterone and sperm health.
Garlic contains a substance called allicin which can help lower your cortisol levels. When your body is under pressure it produces cortisol and this affects other bodily functions, including testosterone production. Therefore, by reducing the amount of cortisol in your system you are allowing testosterone to be produced by the adrenal gland. So while garlic does not act as a testosterone boosting food, it is a reduction in cortisol and in combination increases testosterone levels.
Spinach has long been regarded as one of the best testosterone boosting foods around.
It is a natural source of magnesium that has been shown to boost testosterone levels. It also contains vitamin B6 and Iron both of these are excellent testosterone boosters.
How to boost testosterone with supplements
In addition to a healthy diet, Certain dietary adjustments help you naturally boost your testosterone levels, especially in concert with the other strategies included in this article.
Zinc is shown to increase testosterone levels, zinc enables the body to produce muscle building testosterone if you have low testosterone or are deficient in zinc. Taking zinc also seems to be helpful if you are struggling to recover from strenuous exercise. Proper and appropriate supplementation with zinc can help raise your testosterone levels. One study investigated the effects of magnesium and zinc supplementation. It has been found that men who receive 30 milligrams of zinc a day show elevated levels of free testosterone in their bodies.
Zinc deficiency can inhibit testosterone production. Like magnesium, zinc is lost due to sweat, so athletes and other people who sweat profusely may be deficient. Although dietary zinc is widely available in animal products, zinc-rich foods include cereals and nuts.
Vitamins plays an important role in adequate immune function, energy production, maintenance of bone health. One important vitamin that boosts testosterone levels is the vitamin d.
Your body naturally produces vitamin D when exposed to direct sunlight. You can also get some foods and supplements to ensure adequate levels of it in your body.
Increasing your vitamin D stores may boost testosterone and improve other related health measures, such as sperm quality.
Magnesium is one of the seven essential minerals that the human body needs in abundance. The body does not produce magnesium. The magnesium your body needs must come from external sources.
You receive magnesium through your diet such as legumes, meat, diary products, unprocessed grains.
Magnesium supplementation can help restore testosterone levels to normal if the cause of the decrease is deficiency.
Protein powder is a popular nutritional supplement that can be added to a healthy diet. Protein is a macronutrient that is essential for building muscle mass, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people tone their muscles and also it can be used as an added nutrition to meet the recommended daily intake of protein and also People who find it challenging to meet these amounts, possibly including some vegans and vegetarians, may find that protein powder offers an easy solution to the problem.
There are several types of protein powders such as whey, casein and soy protein.
One thing you should always know is supplements are always there to supplement an already great diet. Supplements should only being taken under the care of a physician as they can have side effects and they should not be taken in excess.
Go with ginseng
Ginseng is a commonly used root in Asian food and drink, but it is also a powerful ingredient that drives many healthy body functions. Included in the list is an increase in libido and testosterone. Ginseng directly stimulates the central nervous system and gonadal tissue, and can help facilitate male erection. Ginseng also contains a substance called ginsenosides that increase the conversion of arginine into nitric oxide, which helps build muscle mass.
Other ways to boost testosterone
Not only sleep, better sleep leads to better testosterone production, your testosterone levels increase as you sleep. Getting 7 to 8 hours of sleep at night has been proven to improve sound mind, body and physical well-being. Falling short on sleep can take a serious toll on your energy, emotional balance and mental health.
Sleep is important for boosting human testosterone, not just sleeping alone, trying to relax often is very important to help reduce stress. Sleep well but don’t be a sleeping beauty.
Reduction in alcohol
Excessive drinking of alcohol has been shown to affect changes in testosterone levels.
Excessive drinking causes severe liver damage which is an important organ responsible for testosterone production.
However, consuming a small amount of red wine is associated with hearth health but that does not mean that you should abuse it or engage in excessive drinking as this will not only undermine testosterone production but will also have a significant impact on your health and muscle growth. If you will drink, drink responsibly.
Testosterone is a very important hormone in the male body, it is a key hormone that separates men and women. Testosterone is also essential in gaining muscle and having a well-balanced life.