Want to Know How to Increase Testosterone Naturally? Here are 5 Easy Ways
We get asked the question over and over again by men who are justifiably hesitant to go on Hormone Replacement Therapy… How to Increase Testosterone Naturally?
Typically known as the “muscle-building” hormone, testosterone plays an essential role in men’s health. The normal levels of testosterone start to fade away at roughly 30 years old. Lower testosterone quantities will start to restrict the rate at which muscle is built, among other issues. Testosterone is vital in aging men as deficiency can result in many disturbing symptoms like:
- Loss of lean muscle mass
- Loss of stamina
- Loss of energy
- Reduced libido
- Cognitive decline
Below are a few guidelines on how to increase testosterone naturally:
Add More Good Fats to Your Diet
Monounsaturated fats assist in lowering bad cholesterol, while raising good cholesterol. Consuming more “good” fats enables individuals to dramatically lower the risk of developing heart disease. It also contributes to maintaining healthy testosterone levels. Below is a list of monounsaturated fats that are highly beneficial:
- Peanut oil
- Olive oil
- Canola oil
- Seeds and Nuts
- Macadamia nuts
- Other Sources
- Green olive
- Dark chocolate
Levels of testosterone can be boosted by moderately incorporating these and other good fats into your diet.
Take Quality All-natural Testosterone-boosting Supplements
A number of natural testosterone boosters are available on the market. They provide the required boost without exposure to unsafe chemicals that can be harmful to your health. Additionally, many of these supplements have active ingredients like D-Aspartic acid, zinc, fenugreek and vitamin D. Below is information on the benefits of these ingredients:
D-Aspartic acid is essentially an amino acid that naturally occurs in the human body, primarily in the testes and pituitary gland. It plays a crucial role in male testosterone synthesis. It does this by enhancing the process of receiving and sending information between the cells and hormones, inside the testicles and inside the brain.
As an essential dietary mineral, zinc is required for cell division and for the immune system to function optimally. Zinc assists enzymes in breaking down nutrients. In addition, it plays an instrumental role in protein-building enzymes. The body cannot store zinc and as such, it must be taken in on a daily basis. Foods that have considerable quantities of zinc include oysters, crab, breads, fortified cereals, chicken, beef, beans, oatmeal, nuts, yogurt and dietary supplements.
Fenugreek extracts and powders that are made for the seeds of the plant are said to be beneficial to men with low testosterone. Studies have revealed that this ingredient has the capacity to increase growth hormone levels, testosterone levels and strength output.
Vitamin D is among the 24 essential vitamins required for human survival. This vitamin regulates over a thousand bodily functions and can increase testosterone levels. In addition to supplements, it naturally occurs in eggs and fish and can be acquired through regular sun exposure.
Get Good Quality Sleep
It actually does not get more natural than sleep. While you sleep for lengthy periods of time, testosterone production is ramped up in your body. In essence, it is while you are sleeping that your body literally sets its testosterone engine in motion. Similar to an IV drip, the body dispenses additional testosterone into your system.
This is done in rhythmic cycles according to your basic stages of sleep. As a result, quality sleep is a necessity if you would like to take testosterone up to their most favorable levels. In the simplest of terms, the more uninterrupted sleep you get, the higher your levels will be.
Weight lifting is also a proven method of boosting testosterone levels, as long as the routines are intense enough. When lifting to amplify testosterone, the weight should be increased and the number of reps lowered. Focus should be placed on exercises like squats or dead lifts that target a large number of muscles.
Working out at a slower pace will help you to “turbo-charge” your strength training. Moving more slowly turns your session into a high-intensity workout. In addition, it enables the muscles, at a microscopic level, to gain access to the highest quantity of cross-bridges between the protein filaments, which produce muscle movement.
Eliminate Sugar from Your Diet
Recent research has indicated that consuming sugar lowers testosterone in the blood by as much as 25 percent. One way in which sugar lowers testosterone is the effect it has on the adrenal glands. These glands interrelate with the ovaries and testes, the sex hormone glands that produce estrogen and testosterone.
There are a number of advantages to be gained from naturally enhancing testosterone. These methods help you to safely boost energy, have more productive workout sessions, increase strength for longer periods, improve sex drive, block estrogen, add muscle a lot faster and lower body fat. So if you were wondering how to increase testosterone naturally, now you know.