Testosterone is a male hormone that’s much needed for many processes that go on in the body and it’s responsible for so much more than what people may think
Starting at around age 30, a man’s testosterone levels begin to go on the decline. The levels typically drop by 1.5 percent each year.
Based on popular belief, it is determined that by the year 2025, over 6.5 million men will suffer from androgen deficiency (extremely low testosterone levels).
There are many ways to prevent the loss of testosterone over the years and many ways to increase what’s already been lost.
Testosterone plays many roles in the male body, much more than you might think. Let’s take a look at what testosterone does for men.
- Enhances Strength
- Aids in creating lean muscle mass
- Enhances sex drive
- Helps to prevent weight gain/fat accumulation
- Helps to keep firmer and more stimulating erections (proper function)
- Helps to maintain a strong heart
- Combats the production of cortisol
- Has anti-aging effects
- Increases energy and stamina
- Enhances the confidence level
- Provides better focus and mental clarity
- Enhances the mood and can prevent depression
- Aids in maintaining red blood cell production
- Boosts the immune system
- Aids in synthesizing protein for larger muscles and stronger bones
- Optimizes oxygen flow throughout the body
- Aids in the regulation of cholesterol
I’m sure you can see that testosterone is very important for the health of men, and by losing much of it’s production over the years, it can lead to a weakened and frail body, mind, and even heart. That’s why it’s so important to boost these levels as much as possible, and we’ll show you how.
Raise Testosterone By Lowering Estrogen
A lot of men may not realize this but and increased amount of estrogen in the body can lead to the opposite of how they want to look and feel. Belly fat can contribute to the rise in estrogen levels which will cause the following:
- Sagging in the chest
- More belly fat
- Low sex drive
- Erectile dysfunction
- Brittle bones
- Hair loss
By eating healthy, exercising, and losing that belly fat, your estrogen levels will naturally decrease. You can also take supplements that are meant to block the effects of estrogen called “estrogen blockers”.
Another way to make sure you don’t get an overload of estrogen in the body is to stay away from alcoholic drinks as much as possible. Not only do they cause weight gain when drank regularly, but the ingredients come from plants and grains that contain phytoestrogens.
These phytoestrogens mimic the real estrogen and trick your brain into thinking the estrogen levels are high and the body will respond by storing/adding fat.
Balance Your Macronutrients
Too much of any of the three macronutrients which are, carbs, fats, and proteins, can be a bad thing when you are trying to boost the testosterone levels.
It’s important to find the right balance and also to control your portions.
You’ll want to eat lean meats such as chicken, fish, turkey and the leanest cuts of pork and beef as well. Eat eggs and full fat organic dairy as the fat content is beneficial for brain function and hormone manufacturing.
Also, make sure that you are consuming plenty of raw fruits and vegetables throughout the day and increasing your water intake as water is much needed in many processes of the body.
Eat whole grains such as oatmeal and barley as your source of complex carbs and try to stay away from simple carbs such as sugary drinks, cakes, and other sweet treats.
Exercise Using Compound Strength Movements
Compound movements with strength training not only promote the rise in testosterone, they burn more body fat, build more muscle, and give you more overall strength in the body.
A compound exercise is one that uses more than one muscle and joint group at a time. For instance, and compound exercise would be a deadlift, which uses the muscles of the legs, back, and shoulders compared to an isolation exercise like a dumbbell curl, which only works the biceps.
You should be performing strength training workouts for a minimum of 3 days per week. Be sure you are not working the muscles back to back, as you need a day in between for the muscles to grow and recover.
Make Sleep A Priority
Sleeping is the time where your body goes through many processes. Your levels of HGH are increased while you sleep, your hormones tend to resets themselves, your cortisol levels decrease, and protein synthesis takes place which means your muscles are growing and repairing during this restful time.
Be sure you are getting at least 8 hours of sleep per night for optimal results. Sleep is a big factor in your healthy, stress levels, muscle growth, brain function, and even giving you a rise in your testosterone levels.
If you’re lacking in sleep, the many things mentioned above can’t happen, or will happen to only a small degree, leaving a lot to be desired.
Take Natural Supplements That Are Proven To Work
There’s too many supplements out there with false claims and perhaps unsafe and unnatural ingredients that don’t do much to boost your body’s production of testosterone naturally.
If you want something that works, go simple, and go natural. Here’s a list of supplements that are proven to boost your testosterone levels, they’ve been studied, and they are safe and effective.
- Vitamin D
- Ginger extract
- Tribulus Terrestris
- Mucuna Pruriens
The above supplements can be taken to boost testosterone levels, you can also get specific vitamins and mineral such as zinc and magnesium through your diet. If you feel like you may not be getting enough, it’s definitely ok to supplement.
If you are on any medications, always check with your doctor before taking any new supplements as they may have interactions or cause certain medications to become less effective.
Reduce The Amount Of Stress In Your Life
Everybody has stress at one time or another and it can be hard to get rid of it, especially when it’s caused by things you have to do on a daily basis. But there are ways to calm yourself down and lower your stress levels throughout the day, making life a little easier and less stressful.
Stress is bad for the production of testosterone because stress raises the cortisol levels. Cortisol is known and the stress hormone and can have negative effects on the body when it’s produced in abundance.
High levels of cortisol in the body can lead to the accumulation of fat, especially in the belly. As we gain fat, once again, the estrogen levels increase and fight with the testosterone for the crown.
Not only that, but having high levels of cortisol in the system can lower testosterone levels as well.
In order to reduce the amount of stress, you’ll need to find time for yourself to just unwind and chill out, even if its’ only for a few minutes at a time. Take some deep breaths, listen to peaceful music, do some stretching, and think happy thoughts.