5 Natural Ways to Effectively Boost Your Testosterone Levels
Most males, after age 30, naturally begin to experience declines in testosterone levels. Testosterone decline can lead to diminished muscle mass, strength, and overall physical ability, while more severe effects of T depletion include increased risk of obesity, heart disease, and diabetes as well as impaired libido and sexual performance, hair loss, and excessive weight gain. But there is hope — there are many natural ways to boost testosterone without the use of expensive hormone replacement therapy or dangerous illegal steroids. Here are five simple and natural ways to boost and maintain a healthy testosterone level… even if your body says otherwise.
Eat More (Healthy) Fat
Don’t Forget About “Good Cholesterol”
Up your Zinc and Vitamin D Intake
Make Sleep a Priority
Healthy Fats Are Your Friends
Many guys trying to lose weight by dieting avoid fats at all costs. But the truth is that a low fat or fat free diet will lead to diminished T production which, as you now know, only leads to more weight gain. A study conducted by “The Journal of Applied Physiology” shows that including a regular amount of saturated and monounsaturated fats in your diet plays a key role in healthy testosterone production. That’s not to say that eating a big mac every day will help you lose weight or gain muscle, but it is something to keep in mind. It is important to know which fats are good for you and which are bad.
Sources of Healthy Monounsaturated Fats are: Avocados, almonds, peanuts and peanut butter, olives and olive oil.
Sources of Healthy Saturated Fats are: Coconut oil, dark chocolate, eggs (yolks), cheese, and red meat.
Cholesterol is Key to T Production
Testosterone is built from a molecule called cholesterol. Cholesterol is a fatty substance that is is partially obtained from food sources and partially produced in the body, naturally. If you skimp on cholesterol in your diet, there is a greater chance that you are suffering, or will suffer, from testosterone decline. But just eating cholesterol is not enough. Like fats, there are varying forms of cholesterol; “good” and “bad”, so to speak. High-Density Lipoprotein (HDL) is the good cholesterol. Low-Density Lipoprotein is the “bad” cholesterol which you should try to avoid in your diet. Having the right HDL to LDL ratio is important not only to testosterone production but also heart and nerve health. Luckily, many foods that are high in saturated fats are also high in HDL, so you won’t have to try too hard to get the best of both.
Sources of Good Cholesterol
Raw nuts (almonds, walnuts, cashews), butter and cheese, oysters and shellfish (lobster, shrimp), dark chocolate, olive oil, eggs, and red meat.
T Boosting Kings, Vitamin D and Zinc
Studies have supported time and time again that high Vitamin D levels contribute to increased testosterone production and blood testosterone levels. The reason for this relationship is not exactly clear. Some argue that Vitamin D receptors in the male testes (the main production site of T in males) react to the increase in Vitamin D to stimulate T production. No matter… the evidence is there, and it says that men with diminished Vitamin D levels tend to have lower free testosterone than men with normal and above normal ranges of the Vitamin. While there are many foods that contain this vital nutrient, the most efficient source of Vitamin D is the human body itself. Receptors in the skin react to UVB radiation from the sun to produce Vitamin D. A mere ten minutes in direct sunlight three times weekly is enough exposure to produce the body’s bare minimum D level. But, if you’re looking for that extra boost, you’re going to need a lot more than just sunlight. Here are some foods high in Vitamin D…
Sources of Vitamin D: Fatty fish (tuna, salmon, and mackerel), foods with added Vitamin D (some milk, orange juice, and soy milk products), animal organs (beef liver especially), cheese, and eggs.
Zinc is another extremely important mineral when it comes to testosterone formation. Specifically, zinc aids in the conversion of free cholesterol in the blood to testosterone and has had success in treatment of males experiencing T declines; especially those who showed inadequate levels of zinc prior to treatment. Some other vitamins and minerals that aid the conversion of cholesterol are Vitamin B6 and Magnesium.
Sources of Zinc: Oysters (500% Daily Value in 100g!!), lean meat (beef or lamb), pumpkin seeds, wheat germ, and spinach
NO Test Without a Good Night’s Rest
Your body’s chemical and biological processes follow a natural rhythm each day. Hormone levels fluctuate naturally each day, and, in the case of testosterone, levels tend to be the greatest in the morning and lowest at night just before you go to sleep. To no surprise, your body’s natural hormone response spikes while you sleep. More specifically, this spike occurs during REM sleep (the time one usually dreams). But lack of sleep or quality of sleep will impede this process and ultimately foil your morning T levels. A recent study confirms that men who sleep a minimum of 7 hours have significantly greater morning T levels than men who sleep 5 hours or less. A minimum of 8 hours of sleep per night is recommended to ensure healthy T levels, but the longer you sleep the more testosterone your body will produce.
Ways to Ensure Quality Sleep to Boost Morning T
Sleep in total darkness (not one speck of visible light), sleep naked in the cold (your testes work better at cooler temperatures), refrain from looking at electronic displays before going to sleep, try these supplements (Melatonin, L-Tryptophan, Ashwagandha)
And Don’t Stress… Stress leads to the production of a stress hormone called cortisol. When cortisol is released, testosterone levels decrease. This leads to all of the unwanted effects of T decline that are listed above. So remember to keep calm and carry on, or your T will suffer for it.