how to raise testosterone levels naturally
Low testosterone levels can be a big obstacle to achieving your goals in your life. This is described in more detail in the previous article “What is testosterone and what are its forms.” In this article, let’s take a closer look at the question of increasing your own testosterone level in the body in natural ways.
We’ll start with perhaps the most important information that every guy or man needs to know about! Almost everyone knows that testosterone levels in all men begin to fall inexorably with age, and this is of course a natural process. But what else leads to a decrease in testosterone levels in addition to age-related changes in the body? We will try to answer this question below.
What lowers testosterone levels?
↓ – Stress… When you frequently give in to stress or are experiencing intense anxiety, then in your body there is a large release of adrenaline and especially cortisol, which can suppress the production of your testosterone. Also, stress contributes to the appearance of fat.
that is why so often in the common people they say: “a lump of nerve” (about a big belly).
↓ – Overheating of the genitals… Overheating of these important “components” for a man can lead to problems with erection, as well as an increased temperature can lead to a decrease in your testosterone level. For example, male testicles should be 1-2 degrees lower than body temperature. It is necessary for better performance and testosterone production in your body.
↓ – Alcohol and smoking… The constant or frequent use of any alcoholic beverages (which cause alcohol intoxication) and tobacco can lead to a decrease in the production of testosterone in the body. Quitting these addictions can have a positive effect on the production of testosterone in your body.
↓ – Estrict and xenoestrogens… Excess estrogen and xenoestrogens can also interfere with your own testosterone production. To get rid of them, you should add more raw cruciferous vegetables (cabbage, cauliflower, Brussels sprouts, and broccoli) to your diet. These vegetables are rich in diindolylmethane, which will help you get rid of female hormones.
↓ – Sleep… Poor sleep or lack of sleep leads to disruptions in the entire system of your body, as you violate the regime and your biological clock, and as a result, the production of testosterone is disrupted. Therefore, you should sleep at least 7-8 hours a day. Remember, it is important that the sleep is not only long, but also of high quality.
↓ – Excess weight… Heavy weight can negatively affect your own testosterone production. Most people don’t know that adipose tissue contains an enzyme that is dangerous for men called aromatase, which can convert testosterone to estrogen, estrone. Therefore, the lower the fat level, the higher the testosterone level in the body and vice versa.
↓ – Lack of vitamin… Vitamins also play a large role in testosterone production in all men. Lack of certain vitamins (especially A, B, C, and E) can lead to a decrease in testosterone levels as well as an increase in cortisol levels.
How to normalize testosterone levels through nutrition?
➩ AVOID SEVERE CALORIE LIMITS
If you are eating poorly, and your daily calorie intake drops sharply below 20-25% of your daily needs, then testosterone levels may fall after them. Therefore, do not allow a sharp drop in calories in your daily diet, and even if you are not able to eat well, allow yourself time for a small snack that will prevent the drop in testosterone, as well as cortisol.
➩ EAT HEALTHY FATS
You should be getting 20 to 30 percent fat from your total calories. Reducing the intake of healthy fat in your diet (usually below 15%) can negatively impact your overall testosterone levels. You should also avoid consuming a lot of saturated fat; look towards polyunsaturated fats and monounsaturated fats.
- Polyunsaturated fats: salmon, tuna, flaxseed oil, walnuts, sesame seeds, and pumpkin seeds.
- Monounsaturated fats: olive oil, avocado, sunflower oil, sesame oil, peanut oil, rapeseed oil.
- Saturated Fats: Coconut oil, pumpkin and sunflower seeds, walnuts, pecans, almonds, milk, cheese, butter, and animal sources of protein.
➩ CONSUME MORE CARBOHYDRATES THAN PROTEIN
Diets that are low in carbohydrates, or equal amounts of carbohydrates and proteins (1in1), can lower testosterone levels in your body. Therefore, if you want to normalize testosterone levels, then try to adhere to the 1k2 rule (towards carbohydrates), and possibly more. For example, you are a guy weighing 65kg and consume on average 2 gamma of protein per kilogram of your own body weight, then you should consume at least 260g. carbohydrates to normalize testosterone levels in the body.
➩ USE SUPPLEMENTS TO INCREASE TESTOSTERONE LEVELS
➩ Certain supplements can increase testosterone levels:
- Fenugreek: Fenugreek extract has the ability to increase bioavailable and free testosterone levels naturally within the body. Based on the available research, it is believed that fenugreek can reduce the conversion of testosterone to estrogen, thereby increasing its natural levels.
- D-aspartic …