Testosterone is something that is shrouded in mystery, as some almost believe that it holds mystical powers. Okay, perhaps that is a bit of an exaggeration but when it comes to athletic performance, muscle growth, libido, fertility, and more besides, testosterone is a real winner. Testosterone is a dominant male sexual hormone that plays a vital role in countless physiological processes. It is also arguably the most anabolic hormone located in the human body, as it is incredibly effective at building and repairing muscle tissue in the human body. Produced primarily in the testes, those of you out there with naturally high testosterone levels may be rubbing your hands together in glee, as you will indeed find it much easier to build muscle and burn fat than those with low test levels. The problem is that low testosterone levels are very common, and what’s more, they get lower each year. Generally a man’s testosterone levels will peak in his late teens, yet in his late twenties/early thirties, they will gradually decline. Once they begin to decline, men may experience a drop in libido, a lack of energy, difficulty sleeping, mood swings, trouble losing fat, and difficulty in building muscle. The good news is that there are natural and effective ways of boosting our testosterone levels, and here’s a look at just some prime examples of how.
Consume more healthy fats
No longer are fats to be feared, as experts have now found that some fats are actually incredibly good for us. Healthy fats boost brain power, they boost the metabolism, they assist with fat loss, and they strengthen the heart and cardiovascular system. On top of all of that however, healthy fats also help to naturally increase testosterone levels. Diets rich in natural saturated fats, and monounsaturated fats, can actually help to exponentially increase testosterone levels in individuals with low levels. Great sources of healthy fats include: natural nuts, natural nut butters, organic coconut oil, grass-fed meat, olive oil, whole organic eggs, seeds, avocados, and oily fish. The reason why healthy fats are important is because our bodies require healthy fats for maintaining and regulating hormone levels internally.
Get plenty of zinc
Zinc is one of the most underrated minerals currently available, as it has the ability to provide countless benefits for the human body. Studies have found that a large percentage of the world’s population actually suffers with a mild zinc deficiency, which is subsequently damaging their health. Low zinc levels have been linked with low testosterone levels as the mineral has been found to play a crucial role in regards to the modulation of serum testosterone in men. When it comes to zinc consumption, there are plenty of foods rich in the mineral, including shellfish, dairy, and beans. You can also supplement with the mineral to ensure you are getting enough.
Train short and intensely
Weight and resistance training have both been found to help substantially increase natural testosterone levels – providing you are training smartly. A lot of people tend to push themselves too far whilst working out, and may train for too long. Studies have found that drawn out and prolonged workouts actually reduce testosterone levels, which is the last thing you want. When you train, you should want to be creating an anabolic environment to promote muscle growth, yet by training in a long and drawn out manner, you will be achieving the exact polar opposite. Experts have found that workouts which last longer than an hour, could cause cortisol levels to spike, which thereby reduces testosterone. Cortisol is a stress hormone which the body secretes when it is placed in a stressful environment. Though highly beneficial for us, the body does still view exercise as a stressor, which is why we secrete cortisol if we train for too long. Cortisol naturally reduces testosterone levels and renders it less effective, so the lower your cortisol levels are, the higher your test levels will become. Research has also pointed out that shorter periods of rest in between working sets, can actually elicit a heightened hormonal response in the body, making anabolic hormones such as testosterone and growth hormone, much more effective. Ideally aim to lift weights for no longer than 45 – 60 minutes, and try to cut back on the amount of rest in between sets if you can.
Consume more shellfish
Shellfish, especially oysters, has been found to be extremely impressive when it comes to naturally increasing testosterone levels in the body. Shellfish is rich in amino acids and proteins which are ideal for testosterone productions, plus it too is rich in minerals such as zinc and iron, which have been proven to enhance testosterone production. Oysters are actually considered an aphrodisiac because of their zinc, mineral, and amino acid content because the subsequent increase in testosterone following their consumption, results in an increase in libido.
Tribulus Terrestris
Another very simple and very effective way of boosting your testosterone levels naturally, is to consume natural testosterone boosting supplements. One highly effective and all-natural herbal supplement that instantly springs to mind in regards to the production of testosterone is Tribulus Terrestris. Tribulus Terrestris is an herbal ingredient native to parts of Asia, as well as North America. Tribulus contains potent bioactive plant-based ingredients, including saponins, which have very positive effects on testosterone production rates. One steroidal saponin in particular, protodioscin, is considered to be the primary ingredient responsible for eliciting such drastic increases in testosterone production. Many bodybuilding stacks actually contain tribulus terrestris because it is so potent and effective at boosting testosterone levels, and providing you purchase from a reputable supplier, the benefits of this supplement will be felt almost instantaneously. Not only can tribulus boost T-levels and enhance muscle growth and repair, it can also boost libido, and enhance circulation as well.
