Best Natural Testosterone Boosters
Testosterone is a hormone that plays key roles in optimal health, muscle growth and fat loss. Additional secondary functions include roles in sleep, hair growth and energy levels. Both men and women contain this hormone.
Men just have it in higher proportions. According to this website, signs of low testosterone levels include decreased sex drive, motivation and concentration. Before picking up any pills or magic formulas, try some natural methods to boost your hormone levels.
Alter Your Diet
The body generally needs clean fruits and vegetables to function at its best. Cabbage and garlic are two power foods that help increase testosterone levels. Cabbage contains the chemical indole-3-carbinol, which gets rid of estrogen-like compounds in the blood.
In a study, men who took 500 mg of indole-3-carbinol for a week reduced their estrogen levels by half.
Add garlic to your diet to reap its benefits. Garlic contains the compound allicin. Allicin helps to reduce levels of the stress hormone cortisol. Why is this important? Well, cortisol, in general, indicates the body is in a stressed state.
All of the bodily functions will be more efficient in a calm, homeostatic state. Additionally, testosterone and cortisol compete for the same sites in a cell. Thus, less cortisol makes way for more effective testosterone.
An increased consumption of branched chain amino acids can further enhance testosterone levels. Branched-chain amino acids naturally occur in the leucines of dairy products like cheese and whey protein. Leucine is an amino acid that stimulates protein synthesis to build muscle.
You should make an effort to limit consumption of starchy, processed carbohydrates to one meal per day as well.
Intermittent fasting involves refraining from eating for a set period of time (less than 24 hours). You only drink water during this time to allow your body to swap from burning glucose for fuel to burning stored fat.
Body fat contains the enzyme aromatase, which converts testosterone into estrogen. Since intermittent fasting burns body fat, the body has less aromatase. As a result, there is increased testosterone.
Engage in Physical Activity
Modern-day men's testosterone levels are at an all-time low, and an unhealthy daily lifestyle only contributes to low testosterone levels. Sedentary days eventually lead to obesity or excess weight.
People with excess body fat tend to have less testosterone. As a result, they may suffer from sleep apnea and insomnia. Both of these are negative consequences because quality sleep is essential for hormone production.
Not only does extra weight interfere with sleep and hormone production, but the excess fat also causes an increased level of estrogenic compounds in the bloodstream. High-intensity interval training (HIIT) is the best exercise to boost testosterone levels naturally.
HIIT workouts involve short bursts of activity at your maximum intensity level. You literally give it all you have. It is beneficial to do HIIT workouts because they trigger the body to make more testosterone than less intense endurance or aerobic workouts. The activity stimulates androgen-sensitive tissue, which results in more testosterone production.
While exercise is important, take care not to overtrain. A study by the University of North Carolina concluded people who overtrained could decrease testosterone levels by up to 40%. Likewise, overtraining can cause increased cortisol levels.
Treat Yourself to Some Sleep
One of the easiest things you can do to increase testosterone levels is getting a higher quantity of quality sleep. The University of Chicago discovered insufficient sleep can decrease testosterone levels by the equivalent to aging 10 years. Shut off your light-emitting devices at bedtime to permit the sleep hormone melatonin to lull you into a blissful sleep.
Evaluate Your Personal-Care Products
Try to use natural personal-care products. Multiple big name brands use chemicals in their shampoos, soaps and deodorants. Unfortunately, many of these same chemicals interfere with testosterone balance. Make sure your products are safe by checking the Environmental Working Group database.
Other Lifestyle Changes
Alcoholic drinks can reduce testosterone levels for as long as 24 hours after consumption. Alcohol additionally increases cortisol levels while decreasing growth hormone levels, both of which are poor for testosterone production. Cut back on your alcohol consumption to give your testosterone levels a boost.
Another simple trick is to expose your body to sunlight for at least 15-20 minutes per day. Your body will produce Vitamin D after sunlight exposure. A deficiency of Vitamin D possibly corresponds to lower levels of testosterone.
Two herbs that can prove beneficial for testosterone include tribulus and ashwagandha. Tribulus helps to improve sex drive and testosterone levels in men with low levels. Ashwagandha helps the body cope with stress and anxiety while contributing to higher levels of testosterone.
Choose any of the natural methods here to elevate your testosterone levels. It is always best to try a natural approach before using any hormonal therapies or medications. We all know medications normally have side effects along with the beneficial results. Remain consistent with the methods you choose to see the best results.