Hot to naturally boost testosterone

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Hot to naturally boost testosterone

Easy steps to naturally boost your testosterone levels

Testosterone is a hormone present in men and women. The hormone is most commonly associated with sex drive, sperm production and muscle and bone density. Testosterone levels can also affect the way we store fat in our body and red blood cell production. In men testosterone is produced in the testicles and in women its produced in the ovaries but only in small quantities. In this article we are going to be going over the effect’s testosterone levels can have on the body and how we can naturally boost our testosterone levels.

Some people have low testosterone levels which is known as testosterone deficiency or low T. In men testosterone levels below 300 nano-grams per decilitre (ng/dL) and in women levels below 25 ng/dL is considered low. There are many symptoms of low testosterone and these can include low sex drive, fatigue, reduced muscle mass, erectile dysfunction, and weigh gain. In men testosterone levels can also affect memory, testicle size and mood. According to the centre for men’s health around 20% of men over the age of 50 in the UK suffer from testosterone deficiency. 

Lift more Weights

There are many changes to our lifestyle we can make to increase our testosterone. One of these is to increase the amount of resistance training we do. There are many studies that have linked higher testosterone levels with individuals that exercise regularly. This is common with individuals that do a lot of resistance training as the increase in muscle mass triggers the body to produce more testosterone. High intensity interval training (HIIT) also has been proven to raise testosterone levels. A study was done with 15 athletes that assigned a to a HIIT group or steady cardio group. The HIIT group did 90 seconds on the treadmill maximum intensity followed by 90 seconds recovery for around 45 minutes. The steady cardio group ran at a moderate intensity for 45 minutes, the studies showed that both groups had an increase in testosterone levels but the group that did the HIIT training had a higher testosterone after the exercise was complete. Chronic endurance exercise for example cycling for hours has been shown to decrease testosterone and increase cortisol levels. Cortisol is a hormone with opposite effects than testosterone. 

Change up your diet

Making changes to our diet can also increase testosterone levels. Your diet plays a major impact on hormone levels, for example eating more protein helps regulate fat levels and increase lean mass which will cause more testosterone to be produced. Eating carbohydrates is also linked to optimum testosterone levels during resistance training. This is due to carbs being a main source of energy during training, if there are no carbs to use as energy your body will suffer with decrease lean mass that will increase cortisol levels and decrease testosterone levels. In a study by Life sciences, men who ate a high carb diet compared to low carb had higher levels of testosterone and lower levels of cortisol. Fats are also known to increase testosterone levels. Monounsaturated and saturated fats are shown to increase an individual’s testosterone levels; however polyunsaturated fats are known to decrease testosterone levels in men. These fats can cause inflammation and high cortisol levels causing less testosterone to be produced 

Don't stress

Another way to naturally boost testosterone is by reducing your stress levels. Stress causes more cortisol to be released by the body which negatively impacts testosterone levels. High levels of cortisol caused by chronic stress have been shown to block testosterone influence on the body, this is due to the nature of the hormones. Cortisol is released hen under stress and can put your body into that fight or flight situation, testosterone on the other hand controls aggression, mating, and competition. If we where in danger the behaviour caused by high testosterone would be no use and would be likely to decrease our survival rate. However nowadays we are at the top of the food chain and don’t need to worry about being some predators next meal. So, to reduce cortisol levels reducing our stress levels would be a good start. There are many ways to go about reducing stress, these include getting more sleep, rest and undergoing physical activities. 
 

Take the right supplements

Some people think they can just pop a few testosterone boosters and think their problems are solved. These boosters can be harmful to your body so its recommended to take other supplements to naturally increase your testosterone. One supplement that is good for testosterone production is vitamin D3, this is found in sunlight or can be supplemented. Vitamin D3 deficiency has been linked to low testosterone levels in men. Another supplement that is good to maintain healthy T levels is omega 3. Omega 3 increases the production of luteinizing which is a hormone that triggers testosterone production. Another supplement that can increase testosterone production is caffeine. Too much caffeine can result in higher cortisol production however caffeine taken before a workout can increase testosterone levels and make you exercise more efficiently. 
These are the steps you can take to naturally increase your testosterone levels. If you have underlying health issues like hypogonadism then these steps are likely not going to work, and you should consult a medical professional before taking any steps. Also, one thing to remember is that testosterone levels do decline with age, so you should only really be worried if your levels are below average for your age group.