Did you know that a man’s testosterone levels begin to decline around age 30, and continue to do so as he ages?
What is testosterone?
It is a hormone produced primarily by the testicles. As you know it is usually associated with a man but you are probably aware that women have it too.
Apart from being responsible for the male sexuality and reproduction, muscle mass, and hair growth, it is also known for influencing the maintenance of bone density, levels of red blood cells and the sense of well-being.
What should you do?
If you are noticing symptoms like decreased sex drive, erectile dysfunction, depressed mood, and difficulties with concentration and memory, and should have your levels tested. You can learn more about this on this website.
Additionally, you can also take the “natural” route. Here are 8 tips you can start implementing right now.
1. Start Losing Weight
According to research presented at the Endocrine Society’s 2012 meeting losing weight may increase your testosterone levels.
Many reports claim that men that are overweight are more likely to have low testosterone levels. So if you want to jump-start your testosterone production get on a special diet and start working out.
2. Do High-Intensity Workouts and Intermittent Fasting
High-Intensity workouts have a proven positive effect on increasing testosterone levels and preventing its decline. On the other hand aerobics or prolonged moderate exercise, have negative or no effect on testosterone levels.
Additionally, testosterone levels can be increased with fasting since the increase of satiety hormones including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), cholecystokinin (CKK) and melanocortins, potentiate healthy testosterone actions, increase libido and prevent age-related testosterone decline.
3. Increase the intake of Zinc
Reports show that men with low levels of testosterone, who supplemented their diet with zinc for as little as six weeks noticed increased levels of testosterone.
Also, changes in diet that will decrease the natural intake of zinc causes a decrease in testosterone.
According to a National Health and Nutrition Examination Survey, up to 45% of adults over the age of 60 are not receiving enough zinc in their bodies.
4. Lift Weights
This is maybe a cliche but it is true. Going to the gym regularly and doing strength training boosts testosterone levels. The trick is to increase the weight and lower the number of reps.
Plus, you should also focus on doing exercises like deadlifts or squats. The “magic” here is that they work a large number of muscles.
5. Take Vitamin D
You probably know that Vitamin D is a steroid hormone. By balancing its levels you influence the healthy development of the nucleus of the sperm cell, the maintenance of semen quality and sperm count.
As you can guess. vitamin D can also increase the levels of testosterone. In one study, men noticed a significant increase in testosterone levels after one year. The men were overweight and they received the vitamin D as a supplement.
6. Relax more
You know this.
But here’s why you should do something about it this time.
When you are constantly under stress, your body wants to do something about it.
It does it by releasing an anti-stress hormone called cortisol. This hormone blocks the effects of testosterone.
7. Stop eating sugar
Eating sugar leads to increased level of insulin in your body.
More insulin results in a decrease of your testosterone levels.
According to this source, the average American consumes 22 teaspoons of sugar a day. This is equal to about FOUR TONS of sugar during a lifetime.
8. Eat Healthy Fats
Which one? Here’s a handy list for you:
- Olives and Olive oil
- Coconuts and coconut oil
- Butter made from raw grass-fed organic milk
- Raw nuts, such as almonds or pecans
- Organic pastured egg yolks
- Grass-fed meats
- Unheated organic nut oils
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