Ladies may want to sit this one out or simply pass it along to the men in their life. Today’s post is all about boosting testosterone in men.
You may already know, or think you know, a fair deal about testosterone, but it is actually a pretty complex hormone involved in a lot of processes in your body.
A lack of testosterone has been linked to all kinds of things. I am sure you know that a lack of testosterone gives you a low sex drive. You may even know that the more testosterone you have the better your ability to build muscle. But did you know that a lack of testosterone can make you more likely to break a bone and will put you at an increased risk for heart disease?
Simply put, naturally high levels of testosterone in men make them less likely to see the effects of aging.
Estrogen has roughly the same effect in women. The more natural estrogen you have going into your golden years the less likely you will see the effects of aging.
There are all kinds of reasons you could have low testosterone levels. An injury, a pituary gland disorder, a poor diet or exercise routine, bad sleeping habits, literally anything can harm your ability to produce testosterone.
So how do we naturally increase testosterone? And I say naturally because there are all kinds of downsides to taking artificial hormone replacements, especially the fact that taking artificial hormone replacements decreases the ability of your own body to produce testosterone.
Natural Ways To Increase Testosterone:
- Heavy Compound Movement Weight Lifting – This is probably the best way to increase your testosterone levels. Squats, Deadlifts, bench presses, etc. The more muscle mass you can engage in the workout the better. Squats are probably the king of all exercises that will help you produce the most testosterone naturally.
- Get More Zinc – Zinc has been touted as the most important micronutrient when it comes to increasing testosterone. Zinc prevents testosterone from being converted into estrogen by inhibiting the enzyme aromatase. Foods high in zinc include oysters, liver, low fat roast beef, pumpkin seeds, and dark chocolate.
- Eat More Omega 3′s – Omega 3 fatty acids keep popping up as important. The best sources of it are flaxseed oil or fish oil supplements although eating fatty fish a few times a week is a good way to get what you need.
- Eat Plenty of Good Food – Any type of calorie restriction causes a reduction in testosterone, but that doesn’t mean you can go crazy on the donuts. Eating too much sugar also decreases the amount of testosterone you have.
- Eat Cruciferous Vegetables – Broccoli and Cabbage are two great vegetables to eat that include DIM (Diindolylmethane) which reduces the amount of estrogen in your system.
- Get Your Sleep – The better rested you are, the less cortisol you have, the better your testosterone levels will be.
- Avoid Alcohol – Alcohol definitely lessens your body’s ability to produce testosterone.
There are other ways to produce more testosterone by becoming more sexually stimulated, avoiding soy products, and taking Vitamin C supplements, but the 7 above are the main ones. So getting more testosterone sounds a lot like all the other things we have been talking about. Simply becoming healthier through exercise and diet should increase your testosterone naturally. A few little extra steps here or there will help max out your testosterone production.
This is our 19th challenge in The Personal Health Challenge Series…