Testosterone is a hormone that is also present in women but is mostly produced in men. Today many males (both boys and adults) have low testosterone levels that are reflected on: Self-esteem — Energy — Sexual capacity — Muscle mass — Body weight — Mental instability: Although the question of testosterone is unknown or is simply associated with libido, all males should consider whether they are testosterone deficient, the male hormone par excellence. The man is structured differently from the woman, but often today it seems that the roles have been reversed due to an increasingly widespread hormonal imbalance. Testosterone is the hormone that makes men have a deep voice (“the sensual voice” in short), which stimulates the growth of hair in the body, and which has a beautiful muscular structure ideal for physical activities. Low testosterone levels can also induce: Cognitive problems — Depression — Irritability — Self-confidence — Difficulty sleeping : all problems that damage our lives and make relations with others difficult. So if, for example, you find it difficult to increase your muscles, you have premature ejaculation and you don’t have enough self-esteem that allows you to expose your ideas and projects without belittling yourself or making you belittle, then maybe you need to consider increasing your testosterone.
How to increase testosterone naturally
We must not take external substances that contain testosterone as these only damage our body and make the situation worse. The only way is to naturally stimulate the body to produce more, so that we will never have too much and we will have restored normal domestic production.
1. Lower blood sugar levels
Eating a lot of sweets, sugar and refined carbohydrates (pasta, bread, pizza, crackers, etc.) induces a sharp increase in the glycemic index. In one study, researchers gave 74 men (who had different glucose tolerances) a standard glucose test that consisted of 75 grams of sugar in a form of pure glucose. What they saw was that in all of their subjects testosterone levels fell by up to 25%, regardless of whether the men were healthy, pre-diabetic or diabetic. About 2 hours after glucose loading, 15% of the subjects had still low testosterone levels which are those for which doctors often prescribe replacement with synthetic testosterone.
2. Doing anaerobic physical activity
Exercises that aim to increase muscle mass stimulate testosterone production in the body. Performing strength exercises several times a week, such as squats, push-ups, bench presses and tractions are effective for increasing testosterone production.
Fatigue your body with both daily stress and excessive physical activity, has the effect of inhibiting testosterone production. According to one study, lack of sleep can lead to a decrease in testosterone levels by as much as 50 percent. The results showed that the boys who had slept for 4 hours had testosterone levels of around 200–300 ng / dl, while the boys who slept for 8 hours had their levels around 500–700 ng / dl. Try to have at least eight hours of sleep in the best hours to sleep (from 10.30 to 6.30).
Fasting is not only a natural practice with enormous benefits for physical and mental health as I have often described on Dionidream, but it is also useful for improving testosterone levels. A study has shown that a short fast of only 24 hours increases growth hormone levels in an incredible way by 2,000% in humans. Another study showed that fasting decreases the values of leptin which promotes testosterone production.
5. Reduce stress
Stress will be the main cause of illness in the coming years according to a recent EU report. Not only does it damage our health but it also lowers testosterone levels. One study showed that cortisol levels in the blood rise sharply in response to stress, resulting in testicular involution followed by a significant decrease in testosterone secretion.
6. Nutrient assimilation
With a diet lacking some nutrients, testosterone cannot be produced. Let’s see in detail which are the main ones: Zinc. Zinc is important for testosterone production and the best sources of zinc are from protein-rich foods but also beans, homemade yogurt, kefir, pumpkin seeds and sunflower seeds. Keep in mind that cooking reduces the zinc content of these foods. A solution can also be zinc supplementation. Zinc is the most important mineral for testosterone and a study has shown that taking zinc is linked to better testosterone production. Vitamin D. Vitamin D is essential for testosterone synthesis and good fertility. The best source of vitamin D is natural sun exposure. In the absence of this, because you live in a sunny climate or because you spend little time outdoors exposing your entire body, a vitamin D3 supplement is recommended. Healthy fats. Eating healthy fats that include saturated animal fats and coconut oil will help give testosterone levels a big boost. Other good sources of healthy fats are extra virgin olive oil, dried fruit, eggs and avocado. It is important to take a lot of fat to have a healthy endocrine system, in fact all the body’s hormones are produced from fat. Unfortunately, the anti-fat propaganda of the last decades has only done damage since it was discovered that they are not involved with heart disease.
7. Stimulant supplements
There are plants that naturally stimulate testosterone production: Epimedium. Also called Horny Goat Weed, it is the most effective plant to improve all sexual problems due to low testosterone (premature ejaculation, erectile dysfunction, low libido). Ashwagandha. Famous in Ayurvedic medicine, it has been shown that in poor fertility subjects it improves sperm quality and increases testosterone levels by up to 40% in 90 days of intake. Tribulus. Tribulus terrestris is useful for increasing testosterone and muscle mass. Mucuna Pruriens. Used in Ayurvedic medicine for over 4,000 years, mucuna pruriens is excellent for improving libido and testosterone levels as shown by a study that analyzed the beneficial effects on male hormones. He Shou Wu. This plant is widely used in traditional Chinese medicine and is rich in bioavailable zinc, naturally stimulating testosterone production. There are numerous testimonies of how He Shou Wu also allowed elderly and infertile men to regain fertility. Fenugreek. Fenugreek contains fenuside, an active ingredient that can increase testosterone levels thus causing an increase in muscle mass and libido.