Testosterone is a major factor in assessing the sexual and reproductive health of men. But testosterone also plays a role in a number of other important bodily functions. This includes sleep, hair growth, energy levels, bone density, and red blood cell count.
The consequences of low testosterone can pose serious health issues in the long term. Low sperm count, reduced libido, and an overall decrease in quality of life and self-esteem are among the most common symptoms of testosterone deficit.
This is where a natural testosterone booster can help. Believe it or not, you can bolster your testosterone levels efficiently and effectively sans the help of drugs and other pharmaceuticals.
Intrigued? Take a look at these 5 easy and natural ways to boost your testosterone levels.
1. Eat More Natural Fats
In American culture, fat has been wrongly demonized. Fat has become synonymous with…well…fat. And when low testosterone levels are linked to being overweight, eating more fats may seem counterproductive.
Yes, harmful fats like potato chips and heavy creams do take a toll on our overall health and physical appearance. But natural fats from animals and fruits are rich in nutrients our bodies need to function like a well-oiled machine.
Natural fats can actually boost your testosterone levels. Research has shown with lower than 40% of energy coming from fat showed lower levels of testosterone.
They key here is to consume good fats. Think avocados, olive oil, and nuts. These foods are rich in mono-, poly-, and saturated fats essential for producing testosterone.
2. Get More Zinc and Vitamin D
Perhaps one of the easiest natural testosterone boosters is to add more zinc into your diet.
Zinc plays an important role in the production of testosterone. Studies have shown that diets deficient in zinc result in lower levels of testosterone. Conversely, a diet supplemented with zinc for six weeks showed an overall increase in testosterone.
Vitamin D also has strong ties to testosterone levels. Men with higher levels of Vitamin D have been shown to have significantly higher levels of testosterone compared lower Vitamin D levels.
Both of these testosterone boosters can be found in what you eat. Protein-rich meats like fish and poultry are excellent sources of zinc. Raw cheeses, beans, and yogurt are also packed with natural zinc. If dietary restrictions limit your consumption of these types of foods, there are a variety of zinc supplements to fit any need.
Vitamin D is found in many of the same foods as zinc. Fatty fish, eggs, and cheeses are all great sources of vitamin D.
3. Reduce Sugar Intake
Remember when we said that fat isn’t the culprit when it comes to overall bodily health? Sugar is the real substance to blame.
The daily recommended intake of sugar for an adult hovers between 15-20 grams. However, the vast majority of Americans consume more than 80 grams per day.
Sugar is linked to high insulin levels which in turn is linked to lower testosterone levels. Moreover, high sugar intake plays a major role in weight gain that can also affect testosterone levels.
Diets high in sugar are counterproductive to efforts towards building muscle mass, losing weight, and increasing all around health.
Products like sodas and sweets are obvious perpetrators. However, simple carbohydrates like pasta and beer also fall into this category, as these carbohydrates break down into sugar during digestion.
4. High Intensity and Strength Exercise
Studies have shown that short, high-intensity exercises can be a natural testosterone booster. The key here is intensity.
Prolonged, endurance-focused workouts do not help boost testosterone levels in men. In fact, some studies have found workouts lasting longer than an hour to actually hurt overall testosterone.
High-intensity and strength training, however, have both been shown to improve testosterone levels. This means increasing your weight and lowering your reps. Workouts should last anywhere between 20-45 minutes – otherwise, the benefits may be lost.
Try to engage in exercises that work a combination of muscle groups such as squats or deadlifts. Doing these exercises slower will also contribute to the overall goal of boosting testosterone.
5. Reduce Stress
Stress can take a serious toll on the body in a plethora of ways not yet fully understood. Therefore, taking active measures to reduce daily stress is imperative to reaping the full benefits of any of the aforementioned testosterone boosters.
High stress results in the body producing the hormone cortisol. As cortisol increases in the body, testosterone production is blocked. Thus, studies have shown that men suffering from high levels of stress tend to produce lower amounts of testosterone.
Stress in the modern age is common. Thankfully, there are thousands of ways to combat chronic stress in ways that don’t involve pharmaceuticals or other medical intervention.
Some of the most successful methods of reducing stress include meditation, regular exercise, yoga, and reading. These practices allow you to take a step back from the hustle and bustle of everyday life and feel more in tune with your own personal needs.
What Natural Testosterone Booster is Best For You?
There is no single catch-all solution in researching the best natural testosterone booster. Everybody is different. Thus, the right testosterone-boosting method may be a combination of any or all of the above ideas.
But how can you know what will work and what doesn’t? Well, that is all trial an error. Establish baselines before attempting any of these natural boosters as ways to measure its success. In doing so, you can gain a clearer understanding of what methods work best for your body.
Low testosterone doesn’t have to be a fact of life. Natural testosterone boosters can help you get back on your feet and bring your journey back to a happy and healthy standard of living.