How to increase your testosterone levels narturally. To have ideal testosterone levels is as important during adulthood as it is even during old age. In adults, healthy levels are important for overall health and for sexual function. Curiously, it also plays an important role in women’s health and the sexual well-being of women. However the increase in testosterone levels can generally accelerate increases in muscle mass and vitality in just a few weeks.
Testosterone plays an important role in male sexuality and reproduction, affecting factors such as sexual and reproductive function, muscle mass and hair growth, but also has some less “flashy” but equally important functions, such as maintenance of bone density, red blood cell levels and a feeling of well-being.
How to increase your testosterone levels naturally
Testosterone is the most important hormone in a group of hormones called androgens. Testosterone is essential for its important role in sexual function, as well as helping us to build muscle mass, maintain bone density and regulate hair growth. As all sex hormones is derived from cholesterol and its immediate precursor is DHEA.
Testosterone is a hormone that men produce in large quantities (and slightly in the case of women) in the testicles and adrenal glands. High testosterone levels are associated with sexual performance, reproductive function, muscle mass, hair growth, aggressive and competitive behaviors, and many other manly things. Testosterone levels tend to peak at age 30 and slowly decrease thereafter. Fortunately, there are many things you can do to increase testosterone, so if you think you need to raise levels of this hormone, you’ve come to the right place. Here are 14 ways to increase your testosterone levels naturally.
Also Read: Testosterone Therapy
#1 Do not drink alcohol
Even if it’s only 2 drinks a day. Alcohol makes it hard for the liver to break down estrogen, making your estrogen levels rise and your testosterone levels drop. This will result in the disappearance of some masculine characteristics such as loss of pubic and facial hair, that leave man’s breasts and reduce your libido. In addition alcohol decreases the levels of zinc in your body.
#2 Consume Zinc
Zinc is essential for the production of testosterone because it prevents testosterone from being converted into estrogen (the female hormone) by preventing the enzyme aromatase from doing its job. Zinc transforms estrogen into testosterone and helps produce healthier sperm and an increase in the level of sperm. A low level of zinc can cause low levels of testosterone.
These are some foods rich in zinc: oysters, beef, crab, poultry, nuts and seeds, salmon, brown rice, nuts, beans, turkey, milk, yogurt, cottage cheese or you can buy a supplement that provides at least 50 to 100 mg of zinc daily.
#3 Beware of Xenoestrogens
Xenoestrogens mimic the effects of estrogen and are manufactured by man. They are found in pesticides, hormones and steroids for artificial growth, air purifiers and plastic containers. Xenoestrogens will increase your estrogen levels and reduce your testosterone levels.
To avoid this you must:
– Eat more organic vegetables and fruits that are free of pesticides, and if you buy your fruits and vegetables in a normal store, be sure to wash them to decrease the likelihood of consuming xenoestrogens
– Eat meat from naturally bred animals instead of eating beef, pork, and chicken and even milk that comes from animals that were bred using hormones and steroids for artificial growth.
– Do not use perfumes, colonies or air purifiers containing parabens as one of its ingredients. Parabenes are xenoestrogens.
#4 Include in your diet healthy fats
There are several researches that have shown that men who eat diets high in healthy fats like monounsaturated and omega-3 have higher levels of testosterone.
You can increase your testosterone levels naturally including healthier fats by eating nuts and seeds, fatty fish like salmon and tuna, avocados, olives, vegetable oils and peanut butter.
Your body needs good fats to produce testosterone although this does not mean that you exaggerate your fat intake, just make sure that at least 20% to 30% of your total daily calories come from healthy fats.
#5 Eliminate Your Body Fat
The higher your body fat percentage, the higher your estrogen levels. Body fat contains an enzyme called aromatase which turns your ‘male’ testosterone into ‘female’ estrogen, making your testosterone levels lower. Develop an exercise program to lower your body fat, reduce estrogen and thus increase testosterone. Do not say too strict include too few calories when you try to eliminate body fat. If your body goes hungry it will stop producing testosterone.
Make sure you aim to eliminate between 400 and 700 grams of fat a week by weight-loss exercises.
#6 Eliminate excess female hormones, estrogens
So that your body can naturally produce more testosterone and end up with the excess estrogen that causes your body to store more fat, you must:
– Consume more cruciferous vegetables (Brussels sprouts, cabbages, cabbages, cabbage, broccoli, and cauliflower) These vegetables include a chemical called diindolylmethane (DIM) that helps your body eliminate excess estrogen.
– In addition, you can take a supplement containing DIM to remove excess estrogen.
– Increase fiber intake to cleanse your body and eliminate the toxins that cause you to have excess estrogen. –
Vegetables and most fruits, nuts and legumes are very rich in fiber.
– You can also consume a natural supplement to help your liver eliminate excess estrogen.
#7 Make sure to Include Vitamins A, B and E in your Diet
Vitamins A, B, E (along with Vitamin C and zinc) are essential for producing testosterone, and not getting enough vitamins can result in lower testosterone levels. If you include in your diet enough vegetables and fruits, lean meats and nuts you should not worry too much about getting supplements with extra vitamins.
#8 Try to be sexually stimulated
Sex and Testosterons. You must drastically increase your testosterone levels being more often sexually stimulated. You need to start doing everything you can to have a sexually stimulating erection “without viagra”. German scientists found that having a simple erection produces an increase in testosterone levels.
A study published by Psiconeuroendocrinología used pornographic films, and in 9 men and its testosterone levels increased just with 10 minutes of film.
In a study by the Ludwig Boltzmann Institute for Urban Ethology in Vienna, 10 men watched 15 minutes of a movie with sexual content and their testosterone increased 100%.
In another study testosterone was measured every 15 minutes for 3 hours in 8 men before, during and after showing them an explicit sexually explicit film and there was an average increase of 35% of testosterone.
Not having a sexual stimulus over a long period of time can significantly lower your testosterone levels, so if it is difficult for you to be sexually stimulated, you can do the other 13 things in this article to increase your testosterone levels, which will increase your libido so you can be sexually stimulated in an easier way.
#9 Do not overheat Your testicles
If you wear very tight underwear or pants, take too hot baths or do anything else that overheats your testicles can reduce your production of testosterone so it is better to wear lighter clothes like boxers to prevent overheating of your testicles.
#10 Train 100%
Scientific studies state that physical exercise raises testosterone levels whenever it is practiced for 45 to 60 minutes a day. After an hour begins to increase cortisol and decreases testosterone by testing for muscle catabolism.
Make sure you rest a lot longer than you exercise because an over training will also lead to a higher level of cortisol, after exercising as a man, you may need to sleep more than 8 hours to allow your body to recover and produce more testosterone.
Also Read: Sex, Training and Testosterone
#11 Balance your protein ration
Proteins include the amino acids that build your muscles. Protein-rich diets stimulate the synthesis of the anabolic hormone (glucagon) by releasing moderate amounts of testosterone hormone.
#12 Sleep 6 to 8 Hours Every Day
A study from the University of Chicago showed that men who slept less than 6 hours had lower testosterone levels than men who slept 6 to 8 hours. Testosterone levels can be reduced by 40% when you do not get enough sleep.
Your testosterone levels are about 30% higher in the morning than during the day and this is the reason why you feel more manly in the morning.
A loss of erections or poor sexual appetite in the mornings may be a sign that your testosterone is shrinking. That signal indicates that you need to sleep your 6 to 8 hours of sleep each night. Keep in mind that while you sleep your body is producing most of the testosterone, so the more and better you sleep the more manly you will be.
#13 Include in your diet from 1000 to 1500mg of Vitamin C per day
Vitamin C, like zinc, reduces cortisol levels by promoting testosterone production. In addition, Vitamin C reduces the aromatase enzyme that converts your testosterone to estrogen.
#14 Avoid emotional stress and relax
When you are overwhelmed with problems, an alarm mechanism is started up in response to stress and the production of catabolic hormones, such as adrenaline and cortisol, is increased to protect the body and keep the mechanism alert. Stress causes a considerable reduction in testosterone levels to save energy spent on sexual functions and muscle training. Also Read: Stress and Impotence