Boost Testosterone Naturally
We all know the power of the male primary hormone testosterone. It can burn fat and build muscle in addition to a tons of other benefits, including sleep, improved mood, energy, libido, and overall health. Decrease in testosterone levels in body can put one at a greater risk of heart disease, impaired sexual drive, lack of bone and mineral density, and even obesity and Type-2 diabetes. Lower testosterone levels can cause loss of muscle mass and lower immune system, which directly affects the physical performance. How can we reverse this? Can I do it without supplements? Is it possible to boost my testosterone level after the age of 30? The answers to your questions are nowhere but right below:
5 natural ways to boost testosterone
- Focus on compound movements while training
- Eat more fats
- Do not avoid cholesterol
- Get enough sleep
- Avoid eating excessive amount of refined sugar and processed foods.
Focus on compound movements while training
Squats, Dead lifts, Bench press, Shoulder press, and Barbell curls are compound movements that are considered to be some natural test boosters. You will engage almost all major muscle groups (quads, hamstrings, glutes, and lower back) while doing squats and dead lifts. This puts tremendous amount of physical stress and it forces your body to produce hormones for recovery. Eating a good solid meal with ample amount of healthy fats, proteins, and carbohydrates after such workout will add into the stimulation of natural testosterone. Not only with squats and dead lifts, any compound movement that engages multiple joints will push your body to produce testosterone for faster recovery. Do not forget to keep moderate to high loads (70 to 85% of your 1RM) with at least 4-5 sets. Point is to stress large degrees of muscle mass with moderate to high intensity. Try to get forced repetitions at the end of your set if you have a training partner to help you with that or drop sets can be used instead of forced repetition if you are training alone, as testosterone increases have been observed with this type of training.
Eat more fats
The most feared macronutrient of all. The macronutrient that is associated with heart disease and elevated cholesterol levels. What if I say this is a myth? Surprised? Dietary fat is actually one of the most critical macronutrients when it comes to stimulating natural testosterone production. Several studies have been done on intake of dietary fat. Diets with higher amounts of unsaturated and saturated fats have been shown to increase testosterone levels. In fact, there are studies that proved that men who switched to low-fat diet from a high-fat diet experienced significant dip in their natural testosterone production, and also in circulating androgen levels. As I mentioned previously that fat is very critical macronutrient and it should not be consumed more than needed. When it comes to dietary fat, it is not just the amount of fat, but also the type of fat you eat.
Examples of monounsaturated fats: Avocado, olive oil, Tea seed oil, almonds, macadamia nuts
Examples of saturated fats: Animal meat, coconut oil, egg yolks, cheese (in moderation).
Do not avoid Cholesterol
You will be surprised to know that testosterone comes from cholesterol. If your diet is lacking in cholesterol, then you’re most likely experiencing lower muscle-building hormone (i.e. testosterone) production in your body. Several researches and studies has demonstrated that HDL levels play key role in free testosterone levels. Eating sources of saturated fat such as, egg yolks, red meat, and coconut oil into a moderately carbohydrate-restricted diet was proven to raise High Density Lipoprotein (HDL) and reduce insulin resistance which prevents health issues such as hypertension, high blood glucose and risk of other heart diseases.
Get enough sleep
Sleep, or rest is the most overlooked aspect when it comes to health and fitness. A lack of sleep can negatively affect the production of testosterone in your body. In short, it puts your body in a condition where you start noticing loss of muscle mass and fat gain. Seven to nine hours of sleep is must to keep your testosterone production high. If getting seven to nine hours of sleep through the night is a problem (for men who work at night), then small naps during the day can be taken to get enough sleep.
Avoid eating refined sugar and processed foods
Excess intake of refined sugar such as soda, flavored juices, and candies causes unnecessary insulin spike and makes you gain weight. Excessive weight gain can cause heart disease, stroke and can lead up to Type-2 diabetes. Processed foods are equally responsible for lowering your testosterone production, because most processed foods are composed of low grade meat with high chemical content. Human body cannot digest the chemicals in processed meat and it puts lot of stress on internal organs. This leads to hormonal imbalance and can lead to lower testosterone levels.
Do not think women are not affected by low levels of this anabolic hormone. Like men, levels of testosterone drop in women after 20s. This drop can create imbalance between testosterone and estrogen, causing fat gain, difficulty in putting on muscle, slow metabolism, mood swings, and reduced strength and bone mineral density.
All in all, testosterone can be boosted naturally without supplementation or Hormone Replacement Therapy (HRT) with the help of proper nutrition, resistance training, rest, and by staying motivated to be fit and healthy for life.
Also Read – THE ROLE OF SUPPLEMENTS IN YOUR DIET PROGRAM