How to increase testosterone levels? A hormone responsible for most of the sexual characteristics of men, testosterone plays a crucial role in the body. This hormone is responsible for the development of male sexual characteristics. It is at the origin of the deep voice of men, the beard and the big chest. It regulates sexual desire and plays an essential role in sperm production. It also regulates bone and muscle mass and also affects the way men store body fat. This compound helps produce the red blood cells responsible for supplying oxygen to all cells in the body.
Signs of low levels of this hormone include weakness in sexual activity, muscle mass, mood, and vital energy. Because this compound helps regulate muscles and bones, men with low levels of this hormone may also experience a loss of muscle and endurance. They also have an increased risk of osteoporosis. Since his deficiency is the cause of countless dysfunctions in the body, increasing his testosterone is therefore essential. In the following lines, we will give you a series of tips to increase the production of this hormone in your body.
Increase testosterone levels by losing weight
If an individual is overweight, losing excess weight can improve blood levels, according to a study presented at the 2012 International Endocrine Society meeting. Overweight men are more likely to have low levels than those with a healthy weight.
You must strictly limit the amount of processed sugar in your diet, as many studies show that excess sugar, and fructose, in particular, are the main cause of the obesity epidemic in western societies. Therefore, reducing soda, as well as limiting fruit juices and sweeteners, is essential.
Ideally, total fructose intake should be kept below 25 grams per day. This is especially true if you have insulin resistance and are overweight, high blood pressure, diabetes or high cholesterol.
When removing these harmful nutrients from meals, you will need to replace them with healthy alternatives such as vegetables and healthy fats (including saturated natural fats!). The body prefers carbohydrates in vegetables to cereals and sugars.
It combines intense exercise and intermittent fasting to increase testosterone.
The researchers found that intermittent fasting can stimulate the production of this hormone when combined with intense but short-term exercise. Intermittent fasting achieves this by increasing the expression of satiety hormones, including insulin, leptin, adiponectin, peptide-1 (GLP-1), cholecystokinin (CKK) and melanocortins, which are known to increase libido and prevent decline of this age-related hormone. Eating a whey protein meal after exercise can significantly improve the impact of this method.
Increase testosterone levels by consuming a lot of zinc
The mineral zinc is important for the production of this endocrine compound. Supplementation with this mineral over a six week period has shown very satisfactory results in men with low blood levels. Likewise, research has shown that zinc deficiency can lead to a significant decrease in the blood levels of this hormone.
Your diet is the best way to bring zinc to your body. Protein-rich foods like meat and fish are a great way to increase zinc levels. Other food sources are raw milk, raw cheese, beans, yogurt or kefir made with raw milk. However, it will be difficult to meet your needs if you are a vegetarian.
Increase testosterone by optimizing vitamin D levels
Vitamin D is a steroid hormone essential for sperm and sperm production. It also increases the blood levels of this hormone. In a study of overweight men, those who received vitamin D supplements had a significant increase in blood levels after one year.
To raise the levels, there is nothing like sun exposure. This is by far the best way to optimize your vitamin D levels. As a last resort, a vitamin D supplement can be taken orally. Research suggests that the average adult needs to take 8,000 IU of vitamin D per day to meet their needs and keep testosterone production at acceptable levels.
Increase testosterone levels by reducing stress
When under stress, the body releases high levels of cortisol, a hormone that effectively blocks the effects of the androgen hormone. Biologically, the behaviors associated with this compound (mating, competition, aggression) can reduce the chances of survival in an emergency situation.
In our modern world, chronic stress, and the high levels of cortisol it causes, has the effect of depressing the level of this androgenic hormone. Stress and cortisol can also increase food intake and lead to weight gain and body fat accumulation. In turn, these changes can have a negative impact on testosterone levels.
Focus on a diet based on full nutrition, regular exercise, adequate sleep, good mood, and a balanced lifestyle. These factors will help you reduce stress and improve your health and blood levels of this substance.
Increase testosterone by taking plant extracts
Many plant extracts have shown excellent potential for increasing blood levels. One of the most studied plants is called ashwagandha (Withania somnifera). A study tested the effects of this herb on infertile men and found a 17% increase in the blood levels of this hormone and a 167% increase in sperm count.
In healthy men, Ashwagandha is able to increase this rate by up to 15%. Another study revealed an approximately 25% decrease in cortisol levels, which may also help improve the effects of this compound.
Ginger extracts can also increase your levels. It is a delicious herb that also offers many other health benefits. A study in infertile men found that ginger could increase testosterone levels by 17% and also increase the levels of other key sex hormones.
Other popular plants, supported by animal and human studies, include Epimedium sp, Mucuna pruriens, Shilajit sp, and Tongkat Ali. Studies conducted in mice and individuals with deficiencies have shown excellent efficacy of these plants.
Eat the right fats
One of the most effective methods of increasing testosterone is to add a lot of healthy fats to your diet. Most men with a deficiency of this hormone consume too much harmful food and too many carbohydrates. You need to get rid of these empty calories and recharge them with healthy fats.
A study published in the boldenone undecylenate Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men. The results showed that when men reduced their intake of healthy fats, the serum concentrations of androstenedione, testosterone, and free testosterone also decreased.
There are three categories of healthy fats. The first is made up of saturated fatty acids. Healthy saturated fats are found in coconut oil and raw or fermented dairy products such as goat kefir, yogurt, goat cheese, and raw sheep cheese.
The other category of fats, which you need to maintain healthy levels, is that of omega-3 fatty acids. We recommend eating salmon once a week or adding a quality fish oil supplement. Flax seeds, chia seeds, and walnuts are also excellent sources of omega-3.
Finally, monounsaturated fats can be natural boosters for this hormone. Eating an avocado a day, olive oil or almonds can really help you get those healthy fats that can help increase testosterone levels naturally.
Eat protein in reasonable quantities
Raising natural testosterone is only possible by consuming protein. We know that chronic protein malnutrition causes low blood levels. Eating protein is great for increasing blood levels, but too much protein can seriously affect blood levels.
A study by Anderson et al. shows that when male subjects are fed a very high protein and low carbohydrate diet for 10 days, their free testosterone levels decrease by 36%. Diets that are too high in protein also cause an increase in cortisol levels.
Taking supplements to increase testosterone levels
If all of these methods don’t work for you, you can use synthetic forms of testosterone. Over several decades of development, replacement therapy for this hormone has evolved considerably. Some of the molecules that can be used include testosterone cypionate, testosterone enanthate, testosterone propionate, fluoxymesterone, 17-methyl-testosterone and dihydro-testosterone.
These compounds can be administered through various routes, including intramuscular injections, gels, patches or subcutaneous implants. These different forms of androgen hormones generally don’t need to be administered daily. Some require only a renewal after a 6 month period.
Stimulators are supplements that increase the secretion of this hormone. They do not contain derivatives of this compound. On the contrary, they act on the different metabolic processes that lead to the synthesis of this substance. They are cocktails that combine minerals, vitamin complexes, and plant extracts. They are effective in increasing testosterone levels.
The advantage is that they are natural compounds that do not introduce foreign compounds into the body. Being 100% natural, these boosters also have few side effects, unlike injections of synthetic derivatives. They are therefore a very healthy alternative to safely increase blood levels.
TestRX is a special type booster. Adored by bodybuilders and the best athletes from around the world, this supplement will allow you to achieve your goals in a very short time. Manufactured by an American company, TestRX contains high-performance ingredients such as fenugreek, zinc, magnesium, aspartic acid and vitamins D3, B6 and K2.
Having a low testosterone level is no longer inevitable. There are a variety of solutions to increase your blood level and restore the virility of your youth. Far from being out of your reach, these solutions include changes in your lifestyle and diet, as well as taking dietary supplements. With them, your life will take a new turn!