Testosterone is the sex hormone that gives men muscular features such as a hoarse voice, hairy body and broad shoulders. Unfortunately, the levels of testosterone start decreasing before you get to 30. Low levels translate to body fatigue, poor sex drive, decreased energy levels, mood swings and memory loss.
To prevent such effects, men choose different ways to increase testosterone levels such as taking steroids. These, however, are chemical compounds that can cause severe side effects. We are here today to give you healthy alternatives to boosting testosterone levels so that you don’t have to rely on dangerous steroids. Find out more!
1. Lose Some Weight
You can improve your testosterone levels by shedding off extra pounds. Most obese men have low levels of the sex hormone. If you are in this category, you should work on losing the extra weight for the sake of your body organs and testosterone levels.
Limit the amount of sugar you consume. Sugar which comes from processed foods contains a lot of fructose which is unhealthy in large quantities. You should take less than 25 grams of fructose in one day especially if you have a condition such as hypertension or diabetes.
Consider taking a good weight loss supplement like Ultra Omega Burn which is made purely from the fatty acid, Omega 7. Read our Ultra Omega Burn reviews here.
Try to eliminate milk in your diet. It contains lactose which raises insulin resistance. Refined carbs are also unhealthy since they are easily converted to sugar thus causing insulin resistance and weight gain. Replace such substances with fruits and vegetables. As you adjust your diet, observe your calorie-intake and monitor your weight loss progress.
2. Practice High-Intensity Exercises
Combining high-intensity exercises with intermittent fasting can also boost your testosterone levels. Intermittent fasting works by raising satiety hormones such as insulin, adiponectin, and leptin in the body. The increase of these hormones, in turn, raises your sex hormone and prevents it from declining.
These exercises only take twenty minutes by they ensure that your body breaks down a lot of muscle due to the intensity. You may need some machines such as a treadmill for you to conduct the exercise. Do not forget to stretch after practice to prevent your muscles from inflammation.
3. Take Zinc
Zinc is a mineral that enhances the production of testosterone in the body. Foods such as meat, fish, raw cheese, raw milk, beans, kefir, and yogurt are sources of zinc. To raise your testosterone levels without using steroids, try taking foods rich in zinc for about six weeks.
The levels of zinc in the body also decrease with age. This can affect your body’s ability to produce enough testosterone. As you boost the levels, ensure that you prepare your foods correctly so that you don’t deplete vital nutrients from overcooking food.
If you are a vegetarian, get zinc from supplements. Ensure you stick to low dosages of about 40 mg every day since excess consumption of zinc supplements can make it hard for your body to absorb other crucial minerals such as copper. It can also cause you side effects like nausea and vomiting.
4. Strength Training
Not all types of exercises affect testosterone levels. For instance, aerobic exercises are not as effective as strength training. This involves increasing weight and reducing the number of reps.
Strength training allows you to work on your body muscles through squats and deadlifts. By slowing down this type of exercise, you allow the muscles to access cross-bridges responsible for movement.
5. Increase Vitamin D levels
Vitamin D is also a natural booster of testosterone in the body. It helps the sperm cell develop its nucleus and therefore improves the quality of sperms. Other than that, vitamin D boosts libido and testosterone levels.
You can get it for free by spending some time enjoying the sun or taking vitamin D supplements. The more your skin is exposed to the sun, the higher the production of vitamin D in the body. For those with sensitive skin, ensure that you apply a sunscreen to prevent your skin from irritation. Feel free to use a safe tanning bed which contains magnetic ballasts to achieve a similar effect.
6. Keep Stress At Bay
High-stress levels trigger the production of cortisol hormone. This hormone is harmful since it hinders the release of testosterone. You can use different techniques to manage stress and keep it at bay. For instance, the emotional freedom technique is effective. It is a form of acupuncture that does not involve the use of needles.
Other alternatives include meditation, yoga, deep breathing, laughter, and visualization. Create a visual image of positive feelings in your mind so that your subconscious can start making neurological changes. Mingle with friends and laugh at their jokes to help you forget any life stressors.
7. Consume Foods Rich In Whey Protein & BCAAs
Foods rich in Branch chain amino acids can boost your testosterone levels. Though this element is added to some steroids, most of them add other chemicals that cause side effects. It is, therefore, better to get it from natural sources such as dairy products. You should also consume whey protein after conducting intense exercises.
8. Eat Healthy Fats
Healthy fats can also help you raise your sex hormone. Saturated fats are healthy for your body. You can obtain them from vegetable and animal sources such as coconut, dairy, grass-fed meat, and certain oils. Prepare your food with olive oil instead of solid oils that only increase cholesterol in the body. Coconut oil is also a healthy fat that you can add to your diet. Consider raw nuts like pecans and almonds.
9. Improve The Quality Of Your Sleep
Just like exercise and diet, sleep is an important aspect that affects testosterone levels in males. Studies reveal that most sleep deprived males have low levels of testosterone. Spending enough hours in bed can help you reduce high-stress levels and increase testosterone.