Testosterone is a naturally occurring hormone that is present in both men and women, though in different amounts. Women generally have much lower testosterone levels than men because in men, testosterone is the dominant male sexual hormone that is responsible for a number of different internal functions and processes, which include: Libido, sex drive, sexual health, muscle size, muscle strength, athleticism, aggression, mental focus, and hormone regulation. Unfortunately, as men begin to grow older, natural testosterone levels begin to decline, and what’s worse is that these declines can begin as early as our early twenties and will only get worse with each passing year. It isn’t simply age that is a factor for declining testosterone levels either, as studies have revealed that poor diet and nutrition, poor lifestyle choices, a lack of sleep, and illness can also play a key role in the declination of testosterone, in both women and men. Typically, men that suffer from low testosterone levels are often more susceptible to fat gain, will struggle to build muscle mass, will be much weaker than average, will be less fertile, and may suffer from a reduced libido and various other sexual health complications, including impotence and erectile dysfunction. The good news however, is that even with genetically low natural testosterone levels, there are still ways of increasing your T levels in a safe, effective, and natural manner. Take a look at a few of these examples to see what we mean.
Get plenty of regular sleep each night
Studies have revealed that individuals that get less than seven hours of sleep each night are far more likely to suffer from low testosterone levels than those who get on average between 7 and 9 hours of sleep each night. Not only that, but having a regular sleeping pattern I.E going to sleep and getting up at the same time every day and night, can also help to naturally improve testosterone production within the body. Whilst in your head you may think you can function on less sleep, studies revealed that those on less than seven hours of sleep each night, recorded drops in testosterone of between 10 and 15%.
Be wary of toxins that damage the testicles
Testosterone is actually produced within the testicles, so naturally keeping them as healthy and as well maintained as possible is simply essential if you wish to enjoy optimal testosterone levels. Many personal care and grooming products contain parabens and phthalates which could damage the testicles. These are often found in shaving lotions and creams. What’s more is the fact that BPA found on most store receipts and on plastic bottles could also disrupt the production, secretion, and function of various hormones, including testosterone within the body, due to the fact that they’re considered anti-androgens. If possible, avoid drinking from too many plastic bottles, avoid store receipts unless they’re necessary, and find safe and natural alternatives to many of these grooming products.
Keep your body fat low
It may be easier said than done for some people, but losing weight and keeping your body fat low and under control can most certainly be done with a little know how and willpower. One of the main reasons why you should consider keeping your body fat percentages low is the fact that obesity has been shown to severely reduce testosterone levels in the body. Just to give an idea of just how serious obesity can be in regards to testosterone production, teenage boys aged between 16 and 19 are considered to be at their physical peak when it comes to testosterone production, meaning that on average, the testosterone levels in these teenage boys will be the highest they’ll ever be. Several groups of teenagers of the same age had their testosterone levels tested, with one group of teens being considered a healthy and optimal weight, whilst another group of teenagers were classed as obese. The group of obese teenage boys had an average of 50% LESS testosterone than the group of boys of a healthy weight. The older we get, the more these levels decline so if you wanted another reason to watch your weight, this is it.
Consume more healthy fats
For years we were lead to believe that all fats were bad for us and that they should be avoided like the plague but as time went by, more and more evidence began pointing to the fact that actually, some fats may actually be ok. As time went by, not only were some fats considered ok, but they were actually considered essential and were found to be extremely healthy and beneficial for us. The two main healthy types of fats are mono and poly-unsaturated fats, but even saturated fats from natural sources are now considered beneficial. Research has found that a diet which contains less than an average of 40% energy from healthy fats, will see a dramatic reduction in testosterone production. Look for healthy fats including: Coconut oil, olive oil, avocados, organic nuts, oily fish, butter from grass fed cattle, grass fed meats, and seeds.
Lift more weights
Both cardiovascular and resistance exercise have been proven to be essential for optimal everyday health and well-being, but when it comes to testosterone, experts recommend pumping some iron to really increase those numbers. Research has found that lifting weights three – five times per week on average, can increase testosterone levels by as much as almost 50% in a matter of weeks. As your muscles become stronger, testosterone and growth hormone production begins to increase. This in turn helps improve your training, which again increases hormone production, making the entire process work like one big wonderful circle.
Natural testosterone boosters
When people think of natural testosterone boosters, there’s one herbal supplement that immediately springs to mind due largely to the fact that it is tried and tested and has been used for centuries upon centuries. This herbal ingredient is known as Tribulus Terrestris and it is available in all good health stores. It can increase testosterone levels by as much as 70% and it gets to work in a matter of days. If used in conjunction with regular exercise and a healthy diet, Tribulus Terrestris can work wonders for natural Test levels.