This is obviously a common question among both the gym rats and even among regular men at home. This is because testosterone is a hormone that has its benefits relevant in virtually every facet of a man’s life.
What is it?
Testosterone is the primary male sex hormone produced in men, though produced also in women, it’s in small quantities. The hormone is produced in the testicles (ovaries in women) and responsible for many functions in men like boosting their libido and keeping it high for optimum performance in bed; helping with sleep, and as well as boosting confidence and energy. But it’s good to know that the importance of this hormone goes far beyond only sexual desires or performance. Testosterone can also help you build and maintain lean muscle mass as well as help you keep unnecessary fat away from the midsection.
However, as good and important as this hormone is to men, it’s unfortunate to know that as men begin to age (usually as they clock 30), and the level of testosterone begins to drop putting them at greater risk for different diseases, sexual malfunction, and reduced body muscle mass.
So if you have been looking for a way to boost your testosterone level for building muscle or to spike up your sexual urge, let us show you some ways to go about that naturally without having to resort to injections, medications or creams.
- Shed some pounds
It’s been found that overweight men are more likely to have low testosterone levels. Therefore, shedding some pounds will help you give you a huge increase in your testosterone levels. Watch your processed sugar intake more closely and avoid eating overeating as much as possible. Evidence abounds that excessive consumption of sugar (especially fructose) is one of the leading cause of obesity. So this means you must cut down on the soda, reduce the fruit juice, and limit the intake of processed foods because they tend to spike your insulin level which can quickly pack on unwanted pounds.
- Exercise and lift weight
Exercise is a very effective natural way to boost your testosterone level and avoid some consequences that may result from its deficiency. We recommend you go for resistance training like weight lifting; it is a very effective way to keep your testos level pumping. Heavy squats, bench presses, deadlifts, cardio, hammer throws and rows will also help.
- Eat Healthy Fats
Research has pointed it out that both polyunsaturated and saturated fats are essential for building testosterone. With the help of both animal-derived and plant-derived fats, your testosterone level could incredibly increase in a short time. So go for foods like; olive oil, nuts, palm oil, avocados, butter, coconuts and coconut oil.
- Get more sleep
Sleep is the primary time your body restores itself and make sure all things work in the balance. So, even as your exercise and diets are important, you will also need your sleep to effectively boost your testosterone level.
Do you ask how much sleep you should have? We recommend you take 7-8 hours sleep per night, every additional hour sleep you get, testosterone level rise as much as 15%.
- Vitamin D
You will also need vitamin D to drag up your testosterone level. However, despite the importance of this vitamin, only a few actually are taking advantage of it. To boost your testos level, try to get regular exposure to sunlight or take a vitamin D supplement.
Even though testosterone level decreases with age as a natural part of getting older, there are simple ways to boost it up and enjoy more to life by feeling like your old self.