What increases testosterone?
Testosterone is the most important male hormone responsible for sexual function. Muscle mass, mood, self-confidence, bone density, sex drive and other functions depend on the levels of testosterone. Too little testosterone in males causes a decrease in self-confidence, loss of libido and drive.
What causes a decrease in testosterone?
Stress, lack of sleep, poor diet and irregular physical activity. And life in general. During puberty, testosterone levels are necessary for proper body development. As you get older, testosterone drops naturally. This happens after the age of 30. That is why it is so important to take care of yourself. Exercise and proper diet are the most important factors.
Low T symptoms
- Erectile disfunction.
- Prone to fractures.
- Testicles shrinking.
- Reduced muscle growth.
- Low energy.
- Hot flushes.
- Increase in body fat.
- Mood swings.
Reduced testosterone levels do not have to give all the symptoms. Sometimes men find out about a decline during routine tests. However, if the symptoms have started to occur and affect the quality of life, it is a good idea to go to the doctor. The most common treatment is testosterone replacement therapy, but there are also many different, natural methods to stimulate testosterone production.
Testosterone boosting exercises
Training to increase testosterone should be strength training. When performing such exercises, not only will the testosterone be released, but it also will stimulate growth hormone. Exercise includes deadlifts or squats. The faster we carry them out and lift more, the more we will increase testosterone levels. While sprinting, we can also observe similar effects. If you do not have access to the gym and you want to maintain testosterone, you try sprinting.
Food actually increases testosterone levels
A proper diet is one containing fewer carbohydrates and higher fat content. The correct level of fat in a man’s body is about 15-20%. Fats that we should eat are both saturated and unsaturated. In addition, we should include vegetables and fruits in the diet. They contain many nutrients used to create the immune system.
The most important thing is that the diet contains as few carbohydrates with as high glycemic index as possible. Insulin burst causes the conversion of testosterone into estrogen and also promotes the release of SHBG. It binds free testosterone, which means that we are not able to use it to sculpt the body.
In summary, foods that build testosterone levels in men naturally are seafood, olive oil, eggs, nuts and seeds. Coconut oil and butter can also be used to add variety. A proper diet is 70% of success and natural way to increase testosterone. It’s like a free testosterone supplement and one of the best natural way to raise testosterone.
Food to increase testosterone
- dairy products
Meat in the diet
Meat is great for increasing testosterone. This is because animal proteins are absorbed best by the human body and have a full amino acid profile. You should eat different types of meat so that your body receives the right nutrients and building blocks for muscle fibre hypertrophy.
Lifestyle is very important
The stabilized rhythm of the day is another step to success. A disturbing day causes a hormone disorder. That is why it is so important to eat meals at the same time and go to bed at the same time every day. An arranged day will be important for building your testosterone levels. Afternoon (approximately 2.00 pm to 6.00 pm) is a time of high body efficiency. By training at this time, we will achieve the best results. Eating before bedtime can suppress testosterone, so try to avoid it.
Do not forget about zinc and magnesium!
Zinc supports the proper functioning of the body. Too little for men cause a decrease in libido and testosterone. The right dose per day is 10-15 mg.
Magnesium will help calm our nervous system. After exercise, we recover faster both physically and mentally. Magnesium users have less body fat and higher testosterone levels.
Let’s take vitamin D regularly
Vitamin D is produced in our body from sunlight. However, this is still not enough. It is not a hormone but has become a pro-hormone. What does it mean? Its operation is similar. It has a very beneficial effect on inhibiting the conversion of testosterone to estrogen. The appropriate daily dose is between 1000 IU and 5000 IU.
Just like a lack of vitamin D in the body, the consumption of alcohol also converts testosterone into estrogen. In addition, alcohol promotes the storage of visceral fat, which damages the organs. As a result, poor liver function causes a hormonal imbalance in the body. Alcohol that can be consumed in small quantities is a glass of dry, red wine. Other alcohol can cause additional oxidative stress, which leads to obesity.
Testosterone in women
Testosterone is mainly associated with males. However, it is worth remembering that it also plays an important role in women. It occurs in much smaller amounts but is responsible for muscle and bone mass as well as female libido. Ladies who exercise regularly can also increase its levels to slow down ageing or to have a better mood.
If you want to support testosterone production, it is worth investing in boosters. Supplements containing D-aspartic acid support this process. Why? Because this acid occurs naturally in the pituitary gland, the hypothalamus and testicles.
How to take care of the correct level of testosterone?
- The right diet to maintain a proper weight.
- Any age is suitable for exercise.
- Regular tests.
- Each workout is a higher bar if possible.
- Testosterone boosters.