You’ve heard of testosterone before, it’s the the hormone that makes a man a man.
For most men, their free testosterone (the testosterone available in the blood for the body to use) levels begin to wane once they reach their 30s.
There are a confluence of factors which contribute to low testosterone, and all of those factors working together can make many men feel downright awful.
Some of the main symptoms of low testosterone levels include:
- Fatigue or decreased energy.
- Reduced sex drive (libido)
- Sexual dysfunction (weak erections, fewer erections)
- Depressed mood.
- Increased body fat.
- Reduced muscle mass and strength.
- Decreased bone strength.
- Loss of body hair (reduced shaving)
While you can only be sure if you’re lacking in testosterone by having a doctor check your testosterone levels, the following actions are believed to help increase testosterone naturally if you do have low T levels.
Try these out if you believe you need to increase the testosterone in your body.
1. Consume less sugar.
When you introduce sugar into your body, it triggers the release of another hormone, insulin, which can reduce your testosterone levels.
The more sugar you eat, the higher your insulin levels are.
And seeing as how the average American eats roughly 12 teaspoons of sugar a day, it makes sense that many men would suffer from low T as a result of too much sugar.
2. Lift heavy weights.
One of the cofactors for an increase in testosterone levels is the release of other hormones. When you lift heavy weights, your body is triggered into releasing HGH or human growth hormone, into the blood.
Lifting heavy will send HGH out and at the same time, cause your body to release testosterone as well.
When strength training to boost testosterone, you’ll want to increase the weight and lower your number of reps, and then focus on “whole body” exercises that work a large number of muscles at the same time.
It’s important to remember that lifting heavy weights means you must actually engage your body in such a way that normal exercise can’t.
Consider performing exercises like squats, deadlifts, and pull-ups. Focus on lifting heavier as opposed to more reps.
You should be able to complete anywhere from 2-6 reps at the desired weight.
You can also get increased testosterone release when you slow down the movements. The reason this works is when you slow down the movement your muscles are able to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.
3. Eat more, healthy fat.
Research has shown that you need at least 40% of your energy coming from healthy fat in order to maintain healthy T levels.
The kinds of fats you want to include are mono and polyunsaturated fats, the kind you can find in fruits like avocados as well as nuts.
And, you should also have saturated fats from sources like beef, pork, and coconut.
As Dr Mercola points out.
It’s important to understand that your body requires saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) for optimal functioning, and if you neglect this important food group in favor of sugar, grains and other starchy carbs, your health and weight are almost guaranteed to suffer.
These are just a few of the ways you can go about naturally increasing testosterone.
One of the main considerations with any hormonal imbalance is to always do what you can to limit sugar and create a diet around whole foods such as fruits, veggies, meats, and nuts.
Don’t believe what the government tells you, the food pyramid is likely doing you more harm than good.
And if you want to experience optimal levels of testosterone, definitely ignore the government.