In terms of beneficial hormones, you’d struggle to find a more popular example than testosterone, especially where men are concerned. Testosterone is the dominant male sexual hormone, although it is also present in women, only in much lower dosages, that plays a vital role in a person’s muscle size and mass, their definition, their strength, their libido, their athletic ability, aggression and mental focus levels, and more on top of that. Naturally then, anybody looking to improve their physique, and/or their athletic ability, would benefit greatly from elevated testosterone levels. The problem however, is that testosterone levels peak in your mid to late teens, and begin to gradually decline with each passing year, and by the time a man reaches 30, testosterone levels could have declined by as much as 70% compared with 10 years ago. Low testosterone levels are not to be taken lightly, as they can lead to a variety of different conditions including erectile dysfunction, low libido, muscle atrophy, trouble focusing and concentrating, poor memory and cognitive function, and much more on top of that. The good news however, is that there are many different ways of addressing low testosterone levels, depending of course, upon the severity of the condition. Some doctors for example, will prescribe testosterone hormone replacement therapy. Some people choose to inject synthetic testosterone, whereas others look for more natural and perhaps safer ways of increasing their testosterone levels. Testosterone can naturally be increased in a variety of different ways, so here’s a look at some of the most effective methods for you to consider at home.
One of the most effective methods of helping to increase natural testosterone production within the human body is to lose weight. Studies have revealed that overweight individuals, even those in their late teens/early twenties, are far more likely to already have low testosterone levels to begin with. Add to this the fact that we find it harder to lose weight as we grow older, and things prove pretty tricky. A very simple and effective way of boosting natural test levels therefore, is to basically lose weight so that you get your weight down into a healthy range. This should be done sensibly with a combination of healthy foods and regular physical exercise.
Consume more healthy fats
Whereas fats were once considered the devil incarnate, new studies and research has proven that in actual fact, fats can assist with testosterone production, providing of course, that you consume the right fats in the right amounts. Research has found that individuals who consume higher quantities of monounsaturated fats, as well as polyunsaturated fats, can naturally boost their testosterone levels by as much as 40%. These studies found that men that switched over from diets rich in healthy fats, to low fat diets of 5% or less, saturated fat, actually saw dramatic reductions in their testosterone levels over the course of a 4 week period. Remember, this is not an excuse to stuff your face with cakes, pizzas, burgers, and other junk as the fats have to be from healthy sources such as oily fish, nuts, seeds, avocados, olive oil, coconut oil etc.
Get more zinc in your diet
Zinc is a vital mineral which has been found to play a significant role in natural testosterone production, which is why it is a key ingredient in many test-boosting supplements, which we’ll get to a little later. It also has numerous other benefits, including the fact that it helps boost immunity and can help enhance fertility as well. Despite this, zinc deficiencies are common place in the modern world, as people simply are not getting enough of this essential mineral. Just to give an indication of just how beneficial zinc can be in regards to testosterone production, one study conducted in Indiana in the U.S, revealed that individuals suffering from a zinc deficiency, were able to boost their testosterone levels by 93% after six months of daily zinc supplementation. Zinc is a common mineral found in seafood, especially oysters, which is actually the main reason why they’re considered aphrodisiacs. It is also present in large doses in red meat, as well as supplement form, so there really is no excuse not to have enough of this mineral in your diet.
Get plenty of healthy sleep
By healthy sleep, we mean going to sleep and getting up at a reasonable time and getting into a regular sleeping routine rather than going to sleep and waking up whenever it suits you. People lacking healthy sleep on a regular basis are much more likely to experience diminished quantities of natural testosterone within their bodies, which in turn will lead to muscle wastage and fat gain. Testosterone levels for example, are much higher in a morning than later at night, which is part of the reason why men are at their most fertile at around 7am in the morning. Those that get less than 7 hours of quality sleep each night are far more likely to experience drops in test levels compared with people that get between 7 and 7 hours of sleep each night, in a healthy sleeping pattern.
Natural testosterone boosting supplements
There are a number of natural herbal testosterone boosting supplements currently available, many of which are available at your local health store. In terms of popularity however, Tribulus Terrestris is a firm favourite. This herbal plant is native to Asia and parts of Africa and has been proven to naturally increase testosterone production within the human body. Other popular supplements include zinc, which we mentioned previously, D-Aspartic Acid, and Horny Goats Weed (stop laughing, that really is the name of the supplement).