Testosterone is a hormone associated with large muscles, strength and libido. It is not surprising that the improvement of this male hormone is an eternal subject in the world of fitness and bodybuilding.
In this article, we will determine the natural ways to increase testosterone in nature. And, as always, we rely only on evidence confirmed by science.
Androgens are a group of steroid hormones that regulate anabolic processes and are responsible for masculinization in both men and women. Testosterone is the main androgen in the human body, which regulates libido, immune function, energy, bone health and muscle growth.
In addition, testosterone levels in men naturally decrease over time.
A number of factors other than age can lead to low testosterone production. Among them are :
Techniques for improving natural testosterone:
losing extra pounds can increase testosterone levels. Overweight men often have low testosterone levels. Therefore, weight loss can be an important factor that will help increase hormone production in the body. If you seriously decide to lose weight, strictly limit the amount of refined sugar in your diet, as it has been proven that excess sugar and fructose are the main factors in turning obesity into a real epidemic. Thus, it will be as important to stop consuming sweetened soft drinks as it will be to limit the consumption of processed foods containing fructose, fruit juices, fruits and so-called “healthy” sweeteners
Ideally, you should consume less than 25 grams of fructose per day (including fruit). This is especially true if you have developed insulin resistance, are overweight, have high blood pressure, have diabetes or have high cholesterol. In addition, it is essential to exclude all cereal-based products and milk (even raw) from the diet. Milk contains sugar, called lactose, which, as has been proven, increases the degree of insulin resistance. It would, therefore, be wise not to drink it if you want to lose weight. Refined carbohydrates such as breakfast cereals, bagels, waffles, buns, and most other processed foods also quickly turn into sugar, increase insulin levels and cause resistance. And it is the most important factor in the occurrence of almost all a person’s chronic diseases and conditions, including weight gain.
2.Perform high-intensity exercises (especially when combined with periodic fasting)
Periodic fasting and intense and brief exercise can increase testosterone levels. Unlike aerobic exercise or prolonged moderate physical activity, which have a negative effect or do not affect testosterone levels. “Short, intense exercise has a proven positive effect on increasing testosterone levels and prevents them from falling. »
Remember that you can use almost any type of activity for this purpose: elliptical trainer, treadmill, swimming, long-distance running, including outdoors (be very careful not to hurt yourself).
3. Eat enough zinc
Zinc is an important element in the synthesis of testosterone. Zinc supplements taken over the past six weeks have been shown to significantly increase testosterone in low-level men.
Your food is the best source of zinc; In addition to protein-rich foods such as meat and fish, zinc also contains unprocessed milk, unprocessed cheese, beans, yogurt or kefir made from unprocessed milk. It is difficult to get enough zinc from vegetarians. This problem also concerns meat consumers, mainly due to cultivation methods using chemical fertilizers and pesticides. These chemicals destroy nutrients in the soil (including zinc), which must be absorbed by plants and then enter your body.
4. Do does not forget strength training.
In addition to high-intensity training, strength training is also known to increase testosterone levels, but only if you apply enough strength. In order to increase testosterone during training, you must increase your weight and reduce the number of repetitions, as well as focus on exercises that involve a large number of muscles: lifting off the ground, squatting and others. You can improve the effect of strength exercises by doing them more slowly. By slowing down, you make it a high-intensity exercise. A very slow movement helps your muscles, at the microscopic level, to open as many transverse bridges as possible between the protein fibers on which muscle contractions depend.
5.Maintain vitamin D levels
Vitamin D, a steroid in its structure, is necessary for the healthy development of the sperm nucleus and helps to maintain sperm and sperm quality. Vitamin D also increases testosterone levels that support libido. In one study, overweight men who took vitamin D supplementation significantly increased testosterone levels after one year of regular use.
To reach a healthy beach, you will only need more exposure to the sun. Irradiating a large surface area of the skin in the afternoon, until it turns a pale pink color, will usually be sufficient to achieve the adequate synthesis of vitamin D. Magnetic to avoid unnecessary exposure to electromagnetic fields).
6.Reduce the effects of stress
When you are tense, your body releases a lot of cortisol, a stress hormone. This hormone actually blocks the effects of testosterone, apparently because, from a biological point of view, testosterone is associated with behaviour (mating, competition, aggression) that can reduce the chances of survival in an emergency (therefore, the choice to “fight or flee” is due to: cortisol). In today’s world, chronic stress and, therefore, high cortisol levels can block the effects of testosterone in the long term.
learning relaxation techniques such as deep breathing and positive visualization, which are the “language” of the subconscious mind, are other ways to quickly relieve stress.
7. Limit or eliminate sugar from your diet.
Testosterone levels decrease after consuming sugar. This is probably due to the fact that sugar increases insulin levels and is another factor leading to a decrease in testosterone.
8. Eat healthy fats.
The term “health” refers not only to mono and polyunsaturated fats, which are found in avocados and nuts but also too saturated fatty acids, as they are necessary for the synthesis of testosterone. Studies show that a diet containing less than 40% energy in the form of fat (and mainly of animal origin, i.e. saturated fat) leads to a decrease in testosterone levels. Experts estimate that the ideal diet should contain about 50 to 70% fat. It is important to understand that your body needs saturated fats from animal and vegetable sources (meat, dairy products, some tropical oils and plants, such as coconut) for optimal functioning. And if you neglect this important food group in favor of sugar, grains and other starchy carbohydrates, your health and weight will almost certainly suffer.
9.Increase the consumption of branched amino acids (BCAA)
Studies show that the use of BCAAs results in a much more significant increase in testosterone levels, especially when taken before or after weight training sessions. Although BCAAs are available as additives, the highest concentrations of these amino acids are found as leucine in dairy products, particularly in high-quality cheeses and whey proteins. Even when leucine receives familiar foods, it is often lost or used as a building material and not as an anabolic agent. Thus, to create the right anabolic environment, it is necessary to sometimes increase leucine consumption. However, keep in mind that the use of leucine, a free form amino acid, can be very counterproductive, because when the free form is artificially introduced, amino acids quickly enter the bloodstream, change insulin function and take control of blood sugar. Leucine food is really an ideal option that can benefit the muscles without side effects.