Change Starts With You
It’s no secret that testosterone is a hormone that plays a critical role in males. It is often associated with rage, sex drive and bodybuilding. Part of that it’s true but testosterone is actually responsible for a lot more. Testosterone is responsible for your confidence, motivation, energy level, concentration, strength, muscle mass, body fat reduction and overall well-being. A low testosterone count has the opposite effect on the list above. Luckily for us there are natural ways to boost your testosterone production and make sure it is at an optimal level. This is especially important for males after the age of 40 where circulating testosterone falls by about 1.6 percent every year. Here are 8 proven ways you can take action on to keep your testosterone levels high:
1. Keep Stress Levels Low
Mental stress and lack of sleep will make your body increase cortisol. Cortisol is a hormone that suppresses the production of testosterone. Other effects include slower metabolism, decrease in muscle mass and increase in body fat.
2. Heavy Weight Training
Strength training will induce testosterone and growth hormone release. You should be focusing on the bigger muscle groups on your legs, chest and back.
3. Foods To Eat
It should be of no surprise that diet has a direct effect on your testosterone levels. This hormone is formed out of cholesterol so don’t avoid cholesterol and saturated fats altogether. Egg yolks should be a good source. Other foods you should be eating are avocados, broccoli, beans, oysters, fatty fish, red meats, dark chocolate, oils, spicy foods, nuts and seeds. Condiments such as garlic, onion and ginger also boost testosterone.
4. Foods NOT To Eat
On the other hand there are some foods that lower testosterone. These foods are soy products, high sugar foods/drinks, junk foods, mint, flax seeds, white rice,white pasta, white bread and licorice. You should be avoiding consuming these foods.
5. Take Multivitamins
Vitamin D, Zinc, B12 supplements will aid your body directly or indirectly with the production of testosterone.
6. Get Plenty Of Sleep
Multiple studies done on men have shown that the quality of sleep has a direct effect on your testosterone levels. It can be as much as 10% extra production of testosterone for every hour of sleep. It can also have a direct impact on stress levels and the way you eat throughout the day.
7. Limit Alcohol Consumption
Limiting your alcohol consumption will stop your body from dropping testosterone. Alcohol is a depressant that slows down bodily functions. Besides that, endorphins and cortisol released as a result of consuming alcohol will lower your testosterone levels. Alcohol is also a testicular toxin. Keep your consumption moderate.
8. Lower Body Fat Percentage
Body fat and testosterone work against each other. High levels of testosterone will help your body dispose of fat. The same works the other way around meaning high levels of body fat will lower your testosterone.