Hey guys, today I am going to talk about some ways to naturally boost your testosterone levels. Lets start by describing Testosterone and where it comes from.
Testosterone is a hormone produced primarily by the testicles and is often associated with "manhood" (although women have testosterone, too).
Testosterone plays a large role in male sexuality & reproduction; impacting factors such as sexual & reproductive function, muscle mass, and hair growth, as well as roles like maintaining bone density, levels of red blood cells, and a sense of well-being.
Around the age of 30, a man's testosterone levels begin to decline, and continue to do so as he ages.
Chemical exposures including prescribed drugs like statins, adversely impact testosterone production in men. At the same time, estrogen levels typically increase due to widespread exposures to estrogen-mimicking compounds in food, water and environmental pollutants. Low "T" levels in men can lead to symptoms such as decreased sex drive, erectile dysfunction, depressed mood, and difficulties with concentration and memory.
Now that we have a better understanding about Testosterone and its importance, lets check out some ways to naturally boost "T" levels in our body...
Number 1 Lose Weight
If you're overweight, shedding the excess pounds may increase your testosterone levels. Obese people secrete more aromatase, an enzyme that works to convert testosterone to estrogen. This leads to your metabolism decreasing and your body producing more aromatase, making the problem worse. To help lose weight, stay away from processed foods and sugars. Instead, eat whole foods and healthy fats high in omega 3's.
Number 2 High-Intensity Exercise (Especially Combined with Intermittent Fasting)
Both intermittent fasting and short intense exercise have been shown to boost testosterone. That's unlike aerobics or prolonged moderate exercise, which have shown to have negative or no effect on testosterone levels. During the fasting period, include a high-intensity exercise of your choice such as sprints. This will also help with fat loss due to the idea that since you are fasting, your body will turn to stored fat for its fuel.
Number 3 Get some sun.
Getting vitamin D requires you to spend some time (15 to 30 minutes) with a good amount of your skin in direct sunlight. Keeping vitamin D levels high can produce up to 20% more testosterone. Consider talking to a medical professional about vitamin D supplements if you work inside all day and cannot spend time in the sun.
Number 4 Reduce Stress.
When the body is under stress, the body releases high levels of the stress hormone cortisol. Cortisol interrupts the production of testosterone. Try meditating or practicing yoga to lower stress.
Number 5 Zinc
The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause an improvement in testosterone among men with low levels. Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone. Shell fish are great choices for natural foods with high levels of zinc. Examples include oysters, crab, and lobster. You can also try kale, broccoli, and pumpkin seeds as natural food choices.
Number 6 Strength Training
Strength training is also known to boost testosterone levels, provided you are doing so intensely enough. When strength training to boost testosterone, you'll want to increase the weight and lower your number of reps, and then focus on exercises that work a large number of muscles, such as dead lifts or squats.
Well there you have it. If you enjoyed please upvote and feel free to share. What are your thoughts?...Do you agree/disagree, have anything to add? Please let me know.
Take care and stay safe out there,
Pete
References
http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx
http://www.wikihow.com/Increase-Testosterone-Levels-Naturally