There has been a lot of buzz in the fitness industry about the benefits of testosterone and people are dying to know about
Just imagine, with a single hack, you can just trigger your growth hormone to revitalize your body once again, and aid in faster muscle growth and development.
With few hacks, you will be able to:
- Gain muscle and lose fatty tissues
- Improve your energy level
- Retain your sex drive
- Improves confidence and mood swing
- Look sexier
- And most importantly, perform better in bed.
If you are someone who doesn’t have much Idea about what testosterone is and what it does to your body then I would suggest you to go through this article.
Let’s summarize once again.
What is Testosterone?
Having low testosterone level is something that a lot of people have started facing lately. Most of the people facing this issue are between the age group of 35 to beyond 60, but there are few guys who are low in testosterone in their early age too.
For a lot of people who do not know anything about testosterone are probably curious right now that what does this testosterone do to your health and why is there a sudden talk about it. Testosterone can help you out in a lot of ways but it is mainly sensual and a lot to do with your mental health too.
For example, low testosterone level can affect your mood, which means that you may feel: frustrated, negative, low and depressed. Basically, your mood has started seeing extremes instead of your other normal ‘mood behavior’. Testosterone is mainly known as the male sex hormone which also means that if you have low testosterone level then you will start to notice that you have been facing trouble getting an erection and your response to sexual arousal has become terrible like you can literally see it decline. However, having a good testosterone level can help you out with all of this.
Having an optimum level of testosterone can help you in development of lean muscle and shredding of those fatty tissues.
Having a good testosterone level can keep your mood better and as well give you a better response to sexual arousal. Apart from the sexual arousal, testosterone can help you keep your heart healthy and your blood issues sorted as well. Stronger bones as well are a part of the benefit to have when you have a good testosterone level.
Now that you know the benefits of having a good testosterone level, let’s jump to the part where you can increase testosterone level.
9 Tips to Boost Testosterone Naturally:
#1 Cholesterol is good
Want to boost testosterone naturally? dont eliminate cholestrol.
It’s been the biggest misconception for decades, that eating fat or cholesterol is unhealthy.
Truth is, testosterone is derived from cholesterol and diet low in cholesterol will certainly make you deprived of good testosterone level.
Recent researches have found that taking cholesterol or saturated fats in a moderate level have no adverse effects on your cardiac system. One study found that there is a strong relation between HDL cholesterol and free testosterone level.
Now, what is “Free Testosterone”? Most of the testosterone in the blood is bound to a protein called sex hormone binding globulin (SHBG), and the testosterone that is not bound is known as Free Testosterone.
Now, this Free Testosterone is considered bio-available for the tissue uptake and muscle building. So from now onwards I hope you will be concentrating more on the amount of Free Testosterone because that’s the category which is going to help in gaining lean muscle.
Some foods that are rich in HDL cholesterol are: red meat, whole eggs, olive oil, coconut oil, dark chocolate, cheese, shrimps, lobsters, etc.
#2 Natural herbs
Yes, that’s true. Some natural herbs are can help in optimizing the natural testostosterone levels without any side effects.
Ashwagandha is one of that natural herb that can help in boosting testosterone levels. A study tested the effect of Ashwagandha on infertile males and results found 17% increase in testosterone level and 167% increase in sperm count as well.
Some studies also proved the benefits of Ginger extract in elevating and maintaining the good level of testosterone in the body. Ginger extracts has also shown great results in boosting testosterone naturally.
There are other natural herbs that you can try: Horny Goat Weed, Kapikachu, Mucuna Pruriens, Shilajit.
#3 Squatting, Deadlifting and Bench-press
Exercising can be the most effective way to prevent any lifestyle related diseases. There have been multiple studies (1, 2) conducted on the effects of regular exercising on the level of testosterone.
Few studies (3, 4) also suggested the positive effects of HIIT (High-Intensity Interval Training) on the level of testosterone.
But why we prefer Bench-press, Squatting and Deadlifting to boost up the level of body’s testosterone level? Squatting and deadlifting are the best multi joint free weight movements. We have learned the secretion of testosterone increases when we train any muscle, so the more muscle we could train in single exercise the more testosterone out body will be able to produce.
Research has also proved that free weight exercise produces more testosterone in comparison to machine exercises.
With the fast pacing lifestyle, it gets very difficult to provide each and every vitamin that our body requires for proper functioning. Few of the vitamins that work wonders in testosterone secretion
Zinc: zinc is also called as a natural aphrodisiac, multiple studies (5, 6, 8) has suggested the role of zinc in boosting up the level of testosterone in the body.
Other few studies have also shown the positive effects of vitamin A, C, and E in the production of testosterone.
Overall we can figure out that every vitamin is essential for the proper functioning, so better consume multivitamin on daily basis to ensure proper functioning of the body.
#5 Liver detox
Another study has shown negative effects on the level of testosterone in a person having liver diseases, although more study needs to be done in this case, one thing is sure, Healthy liver plays important role in maintaining the optimum level of testosterone.
Try liver detoxing to prevent any future liver diseases and healthy liver. There are some foods that can help you in detoxifying your liver. Garlic, Grapefruit, Beetroot, Green tea, Leafy green veggies, Olive oil, Apple. Or you can opt for supplementation that can help you with detoxifying your level and promote healthy testosterone level.
#6 Vitamin D:
Vitamin D is also known as a steroid hormone that can help you with the development of your body. It can help you with the production of sperm cell count; maintain the semen quality, and other such related things. Spending some good 30-40 minutes under the sun from 7 am to 8:30 am where you can get direct sunlight. This is the purest and natural way of gaining vitamin D. You can try oral supplements but direct sunlight can give you better results comparatively.
Research found supplementing with around 3000 IU of vitamin D3 can elevate the level of testosterone up to 25%.
#7 Good sleep :
Good sleep has always been linked to good health, both mental and physical.
But how much you sleep has a direct impact on your testosterone level too. One study concluded, people who sleep for 5 hours a day have 15% reduction in testosterone level. Another long term study also concluded that people who slept for only 4 hours a day were on the borderline of the deficient level.
In fact, when you do not sleep for the right number of hours, it can adversely affect your weight and metabolism as well. Depending on your hormones, if you do not sleep well you will either shred or gain weight. The normal recommended hours are 7 to 8 hours per night. If you are sleeping any less than that, you must change your sleeping schedule.
Level of testosterone drops after you eat sugar, this happens because sugar consumption leads to high insulin level, which ultimately kills your growth hormone.
This includes food, from the above pointer, like preserved food or packaged food because that can as well have sugar and also artificial sweeteners. This can hit you up with diabetes as well as affect your testosterone level. Look out for alternatives which can work better on your body than just sugar.
#9 Lower your stress level:
It is said that your stress level aswell has a direct effect on your testosterone level. When your stress level increase, the hormone called “cortisol” increases which interrupt the making of testosterone.
Cortisol and testosterone work in a seesaw manner, when one goes down other rises up.
Which means that not only your testosterone level be affected but also your other related hormones will cause damage to your body. You can try reducing your stress levels by focusing more on relaxing, staying happy, listening the soothing song, and good long sleep.
Start your morning with some few deep breathing exercises. This will not take more than 5-10 minutes of your morning. There are other exercises as well which can help you start your day with no stress and you can further continue your day with a much lighter mood and stress.
#10 Follow a healthy lifestyle.
No technique will be able to provide results until and unless you keep your unhealthy habits in check. To maintain optimum testosterone level it’s important to follow a healthy lifestyle.