Here’s 5 Ways to Get It Done
Most men would love to learn how to increase testosterone naturally, because therapy can be expensive and may not do everything promised. There are many health benefits of increased testosterone for men, such as maintaining bone density, fat distribution, and muscle growth and increased strength.
It can also help men keep their sex drive, body and facial hair, as well as keep sperm counts high. Therefore, it is a necessary thing to have ample testosterone in the body, and if you don’t have enough, you may want to consider increasing it. While there are medications and supplements available, there are also five, all-natural things you can do.
Eat More Healthy Fat
While most people associate fat with obesity and other health problems, there are two kinds of fat, healthy, good fats and bad ones. Monounsaturated fat has been proven to reduce bad cholesterol levels in the blood, which can lower your risk for heart attacks and stroke. Healthy fats has also been linked to increased testosterone in the body.
Saturated fat or trans-fat is considered a bad fat, and can raise cholesterol levels and cause weight gain. Foods with monounsaturated or polyunsaturated fats include many nuts, such as Brazil nuts, pistachios, pecans and almonds. You can also find these fats in avocados, whole wheat, sesame or pumpkin seeds, olives and some oils, such as sunflower oil, peanut or olive oil.
All-Natural Testosterone Boosting Supplements
While supplements can be expensive, all-natural varieties can increase your testosterone levels naturally without adding unnecessary or harmful ingredients. When considering supplements, you’ll want to look at the ingredients list and make sure they include Fenugreek, Vitamin D3, Zinc and D-Aspartic Acid. D-Aspartic Acid is an amino acid and is usually found in the body. Your body typically has enough of it without adding more, but as you age, your body may not produce enough.
Fenugreek can be used to boost muscle mass, which can help boost testosterone levels in the body. Vitamin D deficiencies have been known to cause lower levels of testosterone in men and estrogen in women, so if you don’t get enough Vitamin D each day, a supplement can help. Zinc is necessary for your body and immune system, so it is always good to take a supplement that includes this mineral. However, no one knows exactly why zinc deficiencies can cause low testosterone levels but it is widely accepted that it does.
Many natural testosterone supplements will include most of the above mentioned ingredients. Try and choose one that has them all if possible.
Sleep is a necessary part of overall health. If your body doesn’t get the rest it needs, you will feel tired, unable to concentrate and not interested in sex. Your body needs time to repair itself from the day and your brain needs time to rest and recuperate.
Lack of sleep can also lower testosterone levels, though the medical field hasn’t figured out why, exactly. If you have low testosterone levels, getting more quality sleep could be a natural way to increase it, and can help with other necessary functions of the body.
Strength training, or weight lifting can boost testosterone levels, as long as you lift heavy enough weights and do enough reps. You should try a weight you think is appropriate and then move on until you have trouble doing eight reps with that amount of weight. While most people think you have to go fast, it can be better to go slower through the reps, as it will make your muscles focus more.
Your muscles need testosterone to become stronger and stay firm. Lifting weights is the best way to tone your muscles and keep them strong.
After you eat sugar, your testosterone levels will drop for a time. Higher insulin levels also cause low testosterone, which is why cutting sugar from your diet could increase testosterone naturally. While almost every food has some kind of sugar in it, try to reduce your overall consumption.
The USDA estimates that an average person eats 12 teaspoons of sugar every day. Men should focus on eating no more than 9 teaspoons a day. This is considered “added” sugar and shouldn’t be counted with healthy foods, such as fruits and vegetables, which ultimately have sugar in them. Therefore, you should cut out sugary drinks, say no to desserts and candy and try to eat unprocessed foods as much as possible.
If you suffer from low testosterone levels, there is help available. Natural options can help boost your levels, such as eating healthy, reducing your sugar intake and exercising more, especially weight lifting. Even aging men can achieve normal testosterone levels if they are careful about what they are eating and if they are taking a quality all-natural testo booster supplement.
If you are overweight, you should try to shed those unwanted pounds, which can also cause lower testosterone levels, but you should also try to avoid stress, consider intermittent fasting and perform high-intensity exercises at least twice a week.
Overweight men should try and focus first on losing the extra weight, and then they should focus on weight lifting and strength training. Adding running or jump training can also help.