Published on January 24th, 2013 | by George Conte0
How to naturally increase testosterone levels
Why is testosterone important?
For men, testosterone plays a key role in almost everything. Testosterone contributes to your emotional health. Influences how thin and how strong you are. Determines your mood and how aggressive you are.
If you gain weight easier compared to 10 years ago. If you have problems in your sex life like erection dysfunction or a complete loss of interest in sex, then there is a very high probability that you have low testosterone levels in your body.
Unfortunately, testosterone levels decline with age as we are getting older. The testicles, where testosterone is produced, become over time less sensitive to the hormones that trigger its production.
The worst part is that the “free” testosterone – the kind of testosterone that is biologically active – reduces to an even greater extent with age.
Testosterone also plays a key role in building muscle tissue. That’s why most men find it increasingly difficult to maintain the muscle tissue as they age and begin to accumulate fat. All surveys have shown a direct relationship between the decrease in testosterone and increase of fat.
Beyond the appearance issues, testosterone directly affects how you feel. The human brain is full of receivers that are affected by this hormone. So if levels fall too low then your mood will be affected. The phenomenon is called “irritable man syndrome“, and is the most likely explanation as to why some men become grumpy and irritable as they get older. Stress is also a contributing factor in the decline of testosterone.
How to find out if your testosterone is low?
If you have low testosterone levels you can observe warning signs or symptoms like these:
- Decreased libido (desire for sex)
- You do not have energy
- Have reduced strength and endurance
- Do not feel “happy to be alive”
- Feel sad or grumpy
- Erection problems
- Decreased performance in sports
- You tend to fall asleep immediately after dinner
- Decreased productivity in your job
The most common and sure way to measure the levels of testosterone in your body is with a blood test.
So if your testosterone is low, then what is the solution?
Natural testosterone boosters:
Exercise with heavy weights
Long term studies have shown that more than three hours of exercise per week can raise testosterone levels. However, not all forms of exercise raise testosterone at the same level. Exercises should be anaerobic, high intensity and compound, since light exercise (such as walking) have little effect on testosterone levels. Studies show that the compound exercises like squats, bench press and rowing with enough weight (5-8 repeats) will also raise your testosterone.
Eat satisfactory amounts of protein and fat
These studies show a strong correlation between the levels of dietary fat and testosterone. The study, published in the Journal of Applied Physiology by a team of researchers State University Penn, shows that consumption of dietary fat was associated with high levels of testosterone, in addition, diets that are too low in protein also showed a drop in testosterone. The protein intake should be approximately 2 grams of protein per kilo of body weight (or 1 gram per pound).
Thus, a person weighing 90 kg should consume 180 grams of protein daily.
Keep your body fat levels low
One of the best ways to keep your testosterone levels high is to keep your body fat low. Overweight men have lower testosterone levels than those with normal weight. However, while excess body fat lowers testosterone, the same thing happens when body fat levels are too low. In a group of 19 wrestlers (who often have to lose a lot of weight in a short amount of time to participate in a fight) testosterone levels decreased because of low fat percentage. You should aim for a body fat percentage of about 10-15%.
Healthy sleeping patterns
One of the best things one can do to increase testosterone is to sleep enough. The lack and poor quality of sleep can lower testosterone levels over 30% and also reduce libido. So our goal is to ensure we get enough sleep, at least 7-8 hours each night.
ZMA is a mixture of zinc, magnesium and vitamin B6 (click here). Research shows that this blend of nutrients will increase testosterone levels, strength and accelerate muscle growth. In a study conducted in the Western Washington University, two groups of American football players participated in an exercise program for eight weeks. The first group was given ZMA, while the second used a fake supplement (placebo). In the group who took ZMA supplement, testosterone increased 33.5%, in contrast to the other group in which testosterone levels declined.
Use supplements -Tribulus
The Tribulus terrestris (click here) is a plant grown in many regions of the world, but mainly tropical areas. Reports suggest that Tribulus terrestris helps muscle growth and improves sexual performance.
There are anecdotal studies that show tribulus terrestris can cause the body to produce natural testosterone. Many different cultures have used it for various reasons. The ancient Greeks, for example, used the Tribulus terrestris to increase libido.
Stress produces a hormone called cortisol. When that hormone increases, it blocks your ability of creating more testosterone. Use some of the methods below to decrease stress:
- Hear music that helps you relax
- Spend time with people that are important to you like friends and family and express your thoughts and feelings to them. In other words communicate and be social.
- Relax by taking some private time for yourself away from everyday’s problems.
- Find joy and happiness through things that really matter, like important relations, a natural lifestyle etc.
- Accept the world as it is, this will reduce feelings like anger and depression.
- Show your love to other people, even strangers.
- Have happy thoughts by using visualization. Use breathe relaxing techniques like meditation.
As you can see it is very easy to boost your testosterone levels with some simple steps that lead to an overall healthy lifestyle. I would love to hear your thoughts about how you took action and implemented such choices and the results you had improving your life.