Who has never tried to increase their testosterone levels? We all want it, whatever our reasons. And the means used (steroids) are not always recommendable! The modern environment, pollution, sedentary lifestyle, stress, age are responsible and cause low testosterone. But your muscle mass and your strength depend on it. It is the hormone of virility. If you want to raise your testosterone levels without risk to your health and without doping, we have counted 10 natural solutions to discover here.
10 tips to naturally increase your testosterone
There are 10 really effective and so easy to implement tips, in terms of training and diet, to increase testosterone production.
#1 Lose Fat
“The more body fat and excess weight you have, the lower your testosterone levels will be.”
The more body fat and excess weight you have, the lower your testosterone levels will be. To lose fat, it’s quite simple: just remove sources of sugars, fruits, fruit juices, refined sugars. Fructose consumption should not exceed 25 g per day. Also avoid milk and lactose sources, cereals, cookies, processed foods. Prefer vegetables and good fats which are necessary for metabolism and for natural testosterone, as indicated in our diet plans for weight loss. To accelerate your fat loss, you can count on the Superset Extreme Dry program….
#2 Go to the gym
Doing weight training is a sure way to increase testosterone, provided you do not train too long (1H15 max), otherwise the levels drop again and provided you train “intensely”, it is i.e. slowly with fewer reps, but with heavier weights and multi-joint exercises (squats for example), to “feel” the muscle fiber thoroughly. Testosterone and bodybuilding are inseparable!
#3 Practice HIT
The intensity of the training that you are often told about at Fitadium is not for nothing! Indeed, a short and very intense type of HIIT exercise is beneficial for raising testosterone hormone levels, unlike moderate exercise.
First, warm up for three minutes, work as hard as you can for 30 seconds until exhaustion. Then, recover 1mn30, and start again 7 times so as not to exceed 20 mn of intense training.
“Training on an empty stomach, for example, helps boost testosterone levels”
#4 Train on an empty stomach
Training on an empty stomach, for example, helps boost testosterone levels. However, this stimulus increases satiety hormone levels (insulin, leptin, adipopectin, GLP-1 (glucacon-like peptide-1), CCK (cholecystokinin)… which potentiate the effects of testosterone. The downside is that it do not stay fasting too long.This pro-testosterone effect of training is further increased if the fast is interrupted with whey protein after exercise.
#5 Reduce stress
Stress releases a hormone that has disastrous consequences on testosterone levels: cortisol. This hormone is supposed to limit risky behavior (mating, aggressiveness, rivalry). It is useful in case of a survival situation to better focus on fight or flight. The modern world being a source of stress, it reduces the libido and the aggressiveness necessary for training in favor of cortisol. Too much cortisol over time and repeatedly blocks the effects of testosterone. So learn to relax, to breathe to bring your nervousness down a notch. Let go in case of stress: you will make less fat!
“Let go in case of stress: you will make less fat!”
#6 Take Vitamins
Many people without knowing it lack vitamins and particularly Vitamin D either because they voluntarily flee the sun, or because they live in areas with little sunlight. Or quite simply, they spend a lot of time locked up without realizing it, whether at the office, at home or in transport.
The solution to increase your testosterone is to expose yourself to a minimum of bare arms, because vitamin D is fixed by the forearms, or to take vitamin supplements! It is a minimum to optimize the level of testosterone and to stay healthy. The B vitamins are also important and involved in many chemical processes. In particular vitamin B6 found in tuna, salmon, red meat, sunflower, potatoes.
#7 Increase Your Zinc Intake
Consuming zinc-rich foods for 6 weeks will help boost your testosterone levels. Zinc in fact prevents the action of the aromatase enzyme which converts testosterone into estrogen. It is found in liver, red meat such as beef, mussels, oysters, wheat, sesame, mushrooms, spinach, broccoli, peanuts… You risk deficiencies if you are a vegetarian, but also because of mass agricultural techniques (based on pesticides and insecticides) which deplete the soil. Cooking foods also reduces their zinc content. How to increase your testosterone levels? Just take zinc and magnesium.
#8 Add fat to your diet
In diets, we wrongly deprive ourselves of all fats. It’s a mistake, you have to eat some of them, especially vegetable and raw polyunsaturated sources, such as olive oil, nuts, avocados. What is less good for testosterone are animal sources that lower the level. But lipids are essential for building muscle, unlike sugars, cereals and starches which affect weight and testosterone. Omega 6s are interesting, especially arachidonic acid, involved in the process by which cholesterol is converted into testosterone. This process is very complex and starts from sugars to convert through several chemical and metabolic steps into testosterone. Sources of cholesterol like whole eggs are precursors to testosterone. Consuming fat is a good way to increase testosterone naturally.
“Consuming fat is a good way to increase testosterone naturally.”
#9. EAT ENOUGH PROTEIN
You already know that you need protein to build muscle mass, but did you know that eating it increases testosterone levels in the body?
Scientific research on the subject has shown that a diet higher in protein and lower in carbohydrates has a positive effect on the liver, kidneys, and testosterone levels.
In addition to protein supplements, focus your diet around animal proteins such as dairy, eggs, chicken and fish.
#10 Limit alcohol consumption
A drink once in a while is fine. But be careful, excessive alcohol consumption will have a very negative influence on your hormones and your testosterone. Drinking more than 6 glasses of alcohol decreases testosterone by 23% and slows protein synthesis.
Drinking more than 6 glasses of alcohol decreases testosterone by 23%
Here are the 10 simple and effective tips you need to know to give your testo a boost, when it’s time. Write them down so you don’t forget how to increase your testosterone!
Why increase testosterone secretion naturally?
Increasing testosterone levels becomes urgent because the chemical environment and diet expose us to more and more pollutants that compromise its optimal secretion in men.
It is involved, of course, in sexuality and reproduction, but also determines muscle mass, hair loss, bone density, red blood cells. This key muscle hormone begins to decline around age 30.
How do you know if you need to boost your testosterone levels?
It’s easy to spot. In addition to aging, if you notice libido problems, depressed mood, difficulty concentrating, memory loss and fat storage in the waist… These are hormonal signs that should not be overlooked.
The risks with pure hormones
Pure hormones are not recommended and should not be taken outside medical supervision. They are not without side effects, on health and physical, and can be downright dangerous, because they will even stop the secretion after the cure, but that is not our point here.