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Natural Testosterone Boosters
Top Natural Testosterone Boosters
When it comes to increasing testosterone levels there's a huge movement for those that are seeking to do it naturally versus the more controversial route of pro-hormones or taking testosterone either orally, through injection or as a patch/gel.
There's really not much research out there on the long term impacts of taking testosterone. This causes some concerns, the main one which is, can a man start taking pharmaceuticals, stop and actually return to normal testosterone production levels? There's no reasearch out there that I'm aware of stating this so I firmly believe that the natural route is better. It's what I would prefer given the choice.
1. Heavy weight training and interval training
Weight training workouts are essential, especially for those who want to boost their testosterone levels. Consider going to the gym for a minimum of three days a week and ensure you lift heavy weights during these sessions. Lifting heavy weights, about eight cycles, using large muscle groups such as the shoulders, hamstrings, chest and quadriceps will help you gain a maximum volume of muscle.
Usually, it is recommended that one lifts weight for a minimum of 30 minutes and a maximum of one hour. Such a routine is beneficial in increasing an individual’s testosterone levels.
Besides weight training, it is important to also engage in interval training such as burst training. Burst training has specifically been found to not only boost testosterone levels but also maintain them at an elevated level. Other benefits include burning fat, keeping your brain young by boosting circulation, detoxifying the system and lowering the risk of blood pressure.
2. Intermittent fasting
Research has proven that intermittent fasting can increase testosterone levels by almost 200 percent and in some cases by 400 percent. How does intermittent fasting work? During this time, you skip breakfast then east the rest of the meals close together. For instance, you can consider eating three meals; one at noon, the second at 3 p.m. and the last one at 6 p.m. the process enables your body organs such as the liver to rest, which is a crucial aspect in balancing body hormones such as testosterone.
3. Healthy fats
The third tip is to include a variety of healthy fats in your diet. Most men who have recorded low testosterone levels tend to eat lots of junk. While fat is important in giving out bodies the calories it requires, we must ensure that the fat is healthy.
There are three major classes of healthy fat. The first one is saturated fat. Saturated fat is healthy for our bodies and is found in fermented dairy products, coconut oil among others. However, you should avoid taking the conventional dairy products since they will lower your testosterone.
Monosaturated fats are also good for the body and are natural testosterone enhancers. Consuming olive oil, avocados or some almonds will help boost your testosterone levels.
The third healthy fat source is omega-3 fatty acids. Eating a salmon a few times a week will help in adding quality fish oil supplements. Other sources that boost testosterone levels include walnuts, chia seeds, and flaxseeds.
4. Stress reduction
If you are struggling with anger issues, un-forgiveness, frustration, or any other situation that causes you to be stressed, your testosterone levels are bound to decrease. Chronic stress is affecting your life negatively and you must handle it.
Medium stress levels are therapeutic in promoting normal body functions. However, chronic stress is harmful. When you are overly stressed, the body continuously produces the corsitol hormone which has detrimental health and physical effects, one of them being low testosterone levels. A research, whose findings were published in the journal of hormones and behavior, showed that increased corsitol levels lower testosterone levels. That implies that you need to keep your stressing factors at bay if you want your testosterone levels to remain at the optimum level.
To deal with stress, begin by evaluating your life. Are there people you need to forgive? If so, start now. Also, consider the situations that elevate you stress levels and work on avoiding them. You can also turn to inspiration and religion to help you heal. If the situation is dire, talk to a counselor and work on personal growth.
5. Get enough sleep
An article from the journal of current opinion of endocrinology suggests that sleeping at the right time and for the right period will help boost and maintain high testosterone levels. Therefore, try sleeping for a minimum of seven hours a day.
6. Liver detox
Embark on cleansing the liver. Your liver is an important aspect in controlling the testosterone levels. When the liver is not functioning as it should, it directly impacts the testosterone in your body. That is because the liver houses the enzyme that conjugates a certain testosterone group.
One study that was published in the journal of gastroenterology indicates that serum testosterone is reduced by about 90 percent in men who are suffering from liver cirrhosis, and the levels keep deteriorating as the disease advances to its last stages. Countless other studies have proved the effects of the liver functioning in relation to testosterone.
7. Vitamin D
Vitamin D3 is one of the most essential requirements for enhancing testosterone production. The results of a study that was carried out in 2011 indicated that vitamin D supplementation enhances testosterone levels naturally, for men who had been deemed overweight. They experienced a 30 percent increase. The findings are very interesting, especially considering the fact that vitamin D3 has also been found to treat and prevent cancer.
Those who have vitamin D deficiency symptoms have also been found to have low testosterone levels, so, you now know why it is important to get into the sun for about 30 minutes a day, especially if you are looking to boost your testosterone levels. Any day you do not get the chance to sunbathe, ensure you supplement with 5,000 IUS of vitamin D3. For those who have been tested and found to have extremely low levels of these vitamins, it is important to take twice the amount of this supplement.
8. Decrease body fat percentage
Weight loss is directly associated with increased testosterone levels according to a study by the school of medicine of Adelaide Australia.
9. Do away with sugar
If you are hoping to boost your testosterone levels, the first step you should take is to kick sugar off your diet completely. Research has proven that the men who are suffering from type 2 diabetes are twice as likely to suffer low levels of testosterone. When you eat food that is rich in sugars, your blood sugar levels are elevated significantly. To stop them from going overboard, the body produces more insulin. In the end, your cells are exposed to more insulin for longer period which results in type 2 diabetes. Upon development of the condition, your body is unable to produce the right testosterone amounts.
