Introduction
Testosterone is the primary male sex hormone that plays a vital role in many processes in the human body. It is responsible for the development of male sexual characteristics, such as deepening of the voice and growth of facial and body hair. It is also essential for the development and maintenance of muscle mass, bone density, fertility and red blood cells. Low testosterone levels can lead to a number of health problems and can lead to you becoming fat and feeling fatigued all the time. Having high testosterone greatly enhances one’s ability to gain muscle and lose fat, thus enhancing one’s appearance. Furthermore, studies have shown that women can actually smell the higher pheromones from the metabolism of the testosterone and find such men more attractive. [1]
In the 1920s, the average 20-year-old man had testosterone levels of 911ng/dl; today's average young man in same age group has levels of 679ng/dl. Such levels are now regarded as being in the top 8%, which is not at all ideal. Forget what the modern, unfit doctors have to say about it. After all, these same doctors that believe that testosterone levels of 350ng/dl are typical for today's young men. There are a number of other factors that have contributed to this significant decrease in men’s testosterone levels. These include environmental factors, such as exposure to toxins, poor diet, and a sedentary lifestyle.
However, the vast majority of men with low testosterone are unaware of it. Many of these guys are dealing with the signs of male sexual dysfunction, as Viagra's enormous popularity shows. Others struggle with more subtle issues including weight gain, depression, and sleeplessness, which are common signs of low testosterone that most doctors ignore or blame on the effects of age.
The good news is that there are a number of things you can do to boost your testosterone levels naturally. These include making lifestyle changes, such as getting enough sleep, exercising regularly, and eating a healthy diet. Additionally, there are a number of supplements that can help to increase testosterone levels. Keep reading to learn more about how you can boost testosterone levels naturally!
Get sunlight
Increasing the amount of sunlight you get is an effective approach to boost testosterone production. Direct sun exposure allows humans to absorb and process vitamin D; all other sources only have insignificant levels of vitamin D. The daily requirement for vitamin D for the average adult male is around 20 000 UI in order to maintain health and avoid sickness.
To produce testosterone, your body needs vitamin D. An ancient Greek method of building a strong muscular body was exercising nude on a warm sandy beach. The production of testosterone rises significantly whenever sunlight touches any part of the male body, but the hormone is secreted most when sunlight hits the male genitalia. In fact when the hormone shoots up by a stunning 200%. Just make sure you aren’t exposing yourself to any neighbours if you chose to go this route.
Diet
Additionally, testosterone production requires zinc. Low testosterone can be caused by zinc insufficiency; infants with zinc deficit later developed hypogonadism. The body cannot absorb synthetic zinc very well, so try consuming foods high in zinc instead.
Foods high in zinc include:
- Oysters (The highest amount of zinc per serving)
- Red meat
- Shellfish
- Mushrooms
And avoid eating legumes because they inhibit the absorption of zinc in the blood. Additionally, the production of testosterone is depend on magnesium.
To increase your magnesium intake eat:
- Spinach
- Leafy greens
- Avocados
- Pumpkin seeds
Finally, testosterone production requires cholesterol. There is a widespread misperception that cholesterol is unhealthy, but this depends on the type of cholesterol.
Inadequate consumption of the correct cholesterol-containing meals is a factor contributing to the fall in testosterone levels in modern males.
To raise HDL cholesterol eat foods high in healthy fats such as:
- Mackerel
- Salmon
- Extra virgin olive oil
- Cocoa butter
Limit alcohol consumption
According to studies, drinking a lot of alcohol lowers the testosterone levels in the blood. Additionally, alcohol inhibit the function of the testicular Sertoli cells, which are crucial for the development of sperm. When you consume large amounts of alcohol, your testicular function and, consequently, the production of testosterone are suppressed for the following 48 hours. The liver needs a lot of time to effectively break down alcohol and purify detoxify the blood.
Exercise
Adequate exercise naturally promotes testosterone release and keeps men feeling and looking fit. The quantity, quality, and frequency of exercise all can affect a man's testosterone levels. Be mindful that shorter, more frequent, and more intense action causes testosterone levels to rise the fastest. Studies have shown that 45 to 60 minutes of exercise raises testosterone levels significant.
Get enough sleep
Go to bed early—no later than 10pm. When you go to bed after 23:00 p.m, the potent hormone melatonin is reduced, which is involved in controlling sleep/wake cycles, heart rhythm, digestion, metabolism, and cell recovery, also stimulates testosterone production . Melatonin is necessary for your pituitary gland to function properly, which boosts FSH levels in the blood and stimulates the testicles, increasing testosterone production.
Supplements
There are a few supplements that boost the production of testosterone:
- Ashwagandha: It has been proven that ashwagandha significantly raises testosterone levels in healthy young men by 15%.
- Boron: It has been demonstrated that boron raises the blood's level of free, bioavailable testosterone.
- DIM: Actively combats estrogen by detoxifying it and expelling it from the liver as well as the bloodstream with no harmful side effects.
- Chrysin: Chrysin is the most effective supplements available today for boosting testosterone levels and reducing estrogen levels. Its effects on handling estrogen are comparable to those of DIM, but it is also incredibly anabolic and has been shown to boost total testosterone by a whopping 30%.