Testosterone plays a big role in the healthy functioning of your body, from increasing your sex drive to maintaining lean muscle mass and bone density. From the age of 30 your body’s ability to produce this hormone begins to decline, yet a boost in testosterone (test) can considerably reduce your risk of suffering a stroke or cardiac disease in later life. If you’re worried about low test, rest assured that there are plenty of medication-free options to help you naturally boost your levels of this all-important hormone.
Healthy Testosterone Levels Will Cut Down Body Fat
If you have a spare tire, shedding those extra pounds is one way to boost your testosterone. Excess fat increases the secretion of estrogen, which dampens the effects of testosterone. According to Mercola, overweight men are more likely to have lower test levels. Men’s Health adds that four extra points on the body mass index, which would be around 30 extra pounds on a man of average height, speeds up the age-related decline in testosterone by 10 years. To start losing weight, follow a diet that limits processed sugars, fructose and refined carbs while maintaining healthy fats and other nutrients.
Lifting weights helps build lean muscle mass and floods your body with anabolic hormones, leading to an increase in testosterone levels. According to Men’s Health, men who regularly lift weights boost their bodies’ levels of free testosterone by 49 percent. Pumping iron as few as two times per week is enough to gain this testosterone-boosting effect and all men can experience this hormonal increase regardless of their age. Choose short, intense bouts of strength-training exercises that work out more muscles at the same time, opting for bench presses, heavy squats and deadlifts over more concentrated workouts such as bicep curls.
Modify Your Diet
Eating the right foods can make or break your testosterone production. Even if you’re following a weight-loss diet, avoid cutting out all dietary fats. The monounsaturated and polyunsaturated fats in avocado, nuts, fish and lean meats help to boost test levels. Keep in mind that testosterone is formed from cholesterol, so don’t underestimate the importance of getting some saturated fat in your daily diet. Jacked Factory recommends making saturated fat roughly 15 to 25 percent of your total fat intake. Sugar is also notorious for slowing down the release of testosterone, so start cutting down on sodas and candy to curb the effect. Finally, get plenty of zinc as this mineral plays a key role in test production and gets excreted in your sweat as you’re working out.
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Make Lifestyle Changes
Daily life is filled with stress, and this can have a big effect on your test levels. Stress leads your body to secrete more cortisol, a hormone that suppresses testosterone production and increases loss of lean muscle mass. Use stress management techniques such as meditation and deep breathing to keep stress levels under control. Other ways to boost testosterone in your daily life include getting plenty of sleep, refraining from smoking and limiting your alcohol consumption.
These simple techniques not only boost your natural test levels, but they are also part of a healthy lifestyle. Watch your diet, make some small lifestyle adjustments and hit the gym to start feeling the results.