Before starting testosterone replacement therapy, or using herbal medicines that optimize your production, you can apply a number of natural measures to increase or optimize the metabolism of this hormone. Here are the top 10 test boosters:
1 LOSING WEIGHT
Weight loss in obese individuals may increase testosterone levels, according to official research. When a person is above the normal weight, the levels of testosterone can be at all-time low. Abdominal excess fat transforms testosterone into estrogens, and thereby loses a significant amount of this valuable male hormone.
2 HIGH-INTENSITY EXERCISES
The practice of short term exercises in a more intensive way causes a determined effect on higher levels of testosterone on the increase, and preventing any decline on its levels. These exercises represent great stimuli for hormonal production as a body response to high levels of stress.
3 CONSUMING ENOUGH ZINC
Zinc is important for the production of testosterone. Dietary intake of zinc for six weeks can optimize testosterone production. Similarly, research has shown that restricting dietary zinc sources leads to a significant decrease in testosterone levels.
Diet is the best source of zinc along with protein-rich foods like meats and fish (mainly oysters). Other good food sources of zinc include milk, cheese, beans and yogurt or kefir made with milk.
4 WEIGHT LIFTING EXERCISES
For strength training to increase testosterone, you need to increase weight and decrease the number of repetitions, and then focus on exercises that work a large number of muscles, such as elevations or squats.
You can “boost” your weight training if you do the movements more slowly. This way, you are actually turning it into a high-intensity exercise.
5 OPTIMIZE VITAMIN D LEVELS
Vitamin D, is essential on healthy development of sperm cell nucleus and helps maintain semen quality and sperm count. This vitamin from D group may cause a boost on testosterone levels, which consequently increases libido. A research revealed that men above the weight who took doses of D Vitamin supplements has shown a substantial increase on testosterone levels when associated with proper dieting.
6 REDUCING STRESS LEVELS
When you are under a lot of stress, your body releases high levels of the hormone cortisol. This hormone blocks the effects of testosterone, presumably because, from the biological point of view, testosterone is associated with mating behaviors. Exposure to high levels of stress produces an increase on cortisol, which is an element whose only objective is to impel the effects of testosterone.
7 LIMITING OR ELIMINATING SUGAR
Testosterone levels decrease after consuming sugar. This substance raises insulin, which in turn reduces testosterone production. Foods containing sugar and fructose, as well as refined flour (such as bread and pasta), should have their consumption limited or avoided.
8 EATING HEALTHY FATS
Healthy Fat: This means not just common polyunsaturated ones, such as found in avocados and nuts, but also saturated fats, as these are essential for the production of testosterone. Research has shown that a diet with less than 30% of energy as fat (and especially from animal sources, that is, saturated) leads to a decrease in testosterone.
It is important to understand that our body needs saturated fats of animal and vegetable origin (such as meat, dairy products, certain oils and tropical plants such as coconut) for its optimal functioning. A study observed that the really harmful fats are the trans-saturated fried vegetable oils.
9 INCREASING THE INGESTION OF BRANCHED-CHAIN AMINO ACIDS (BCAA) AS WHEY PROTEIN
Research suggests that the use of BCAA results in higher levels of testosterone, particularly when taken along with exercise. While BCAA is available in supplement form, you will find the highest concentrations of L-Leucine (main anabolic BCAA) in dairy products, especially quality cheeses and whey protein.
10 TAKING CARE OF YOUR SLEEP
Testosterone, like most anabolic hormones, is produced during deep sleep. Sleep apnea, restless legs or other causes of insomnia can manifest as a reduction of testosterone. It is believed that the quality and depth of sleep optimize the production of testosterone!