Testosterone is the most important male hormone responsible for sexual functions. Muscle mass, mood, confidence, bone density, sex drive, and other aspects depend on the amount of testosterone. Too little testosterone in the body causes a drop in self-confidence, loss of libido, and weaker performance.
What causes a drop in testosterone? You can blame stress, lack of sleep, poor diet, and irregular physical activity. During adolescence, testosterone levels are essential for the proper development of the body. You also have to remember that testosterone naturally drops with age, usually after the age of 30.
You maintain the proper testosterone level in many ways. First of all, a proper diet is essential. Playing sports also contributes to an increase in testosterone. Remember that you should exercise at any age and that each training session should be slightly more intense than the last one. Keep on reading to find out what are some of the natural testosterone boosters!
Natural Supplements and Boosters
Testosterone Boosters
Testosterone boosters based on herbs will provide you with a higher libido, faster development of muscle mass, and more energy every day. Boosters mobilize your body to increase testosterone secretion in a natural way, so you do not need to introduce a synthetic version of the hormone into your body.
A special combination of ingredients has almost no side effects. The most used are D-Aspartic Acid and Fenugreek – together, they stimulate the secretion of growth hormone, which has a direct impact on the growth of testosterone.
There are many testosterone boosters on the market, and finding the best one can be stressful, therefore reading a review on a site like TheSupplementReviews is not a bad idea!
Other Supplements
Several minerals are necessary for the proper synthesis of testosterone, which should be supplemented in the event of a deficiency:
- Zink – its deficiencies in men may contribute to the weakening of libido and a decrease in testosterone.
- Magnesium – an element that has a calming effect on the nervous system, soothes inflammation, and contributes to the optimal release of testosterone after exercise.
- Vitamin D – produced in our body from sunlight. Unfortunately, it is estimated that about 95% of society suffers from its shortages. Vitamin D works similarly to hormones but is not chemically one of them. Its supplementation results in an increase in testosterone levels.
Proper Diet
A balanced diet is a key to maintaining an adequate level of hormones in the body, including testosterone, which results in a healthy and strong body. Focus on high-quality fats (cold-pressed oils, nuts, avocados, fatty fish, various types of meat, eggs); these products will allow your hormones to work properly. Please note that high-carbohydrate and low-fat diets have a negative effect on testosterone levels!
Additionally, remember about vegetables and fruits that should be included in every meal. That will provide you not only with macronutrients (protein, carbohydrates, and fats) but also with a number of micronutrients.
Speaking about diet, alcohol should also be mentioned. We hear about its harmful effects all the time, but few people know that its consumption is also strongly correlated with testosterone levels. Alcohol consumption helps to intensify the processes of testosterone transformation into estrogen. It is also one of the reasons for the accumulation of visceral fat that damages the functioning of internal organs. This leads to a hormonal imbalance in the body.
Exercise and Regeneration
During training, two main anabolic hormones are released: testosterone and somatotropin (human growth hormone). And it would be best if the training focuses on multi-joint exercises, e.g., deadlifts or back squats. It is because the more muscle groups you engage in one activity, the greater the testosterone output after training will be.
A similar effect can be achieved by performing an anaerobic training. This workout is an excellent alternative to boring and long cardio. Instead of walking an hour on the treadmill, you can sprint several short distances. It will take a few minutes, but the benefits will be significant.
Always remember to rest, and sleep plays the most important role here. Try to sleep at least 7 hours a day. When you sleep, your body regenerates intensively, and the renewal process affects not only muscle tissue but many other tissues, systems, and organs, including those responsible for the production and control of testosterone production. Sleep deprivation affects testosterone production because it causes the hypothalamic-pituitary system to malfunction.
With all that in mind, you will easily improve your testosterone levels in due time. Along with the athletic exercises, you will find, that active sex life can definitely improve pretty much everything. Should that be with your partner or with a girlfriend experience. This way, you will have all the sexual benefits of a romantic relationship, but you will not have to deal with the responsibilities. Click here to find your best suited GFE in Germany.
Lose a Few Pounds
If you are overweight, losing weight can raise your testosterone levels. It turns out that overweight men have a greater risk of having testosterone levels too low, so having a healthy body weight is an important factor in optimizing your body’s testosterone production.
If you are serious about losing weight, you should significantly reduce the amount of processed sugars in your diet as more and more research shows that excess sugar, particularly fructose, is one of the leading causes of the obesity epidemic. The primary step should be to eliminate sweetened beverages from your diet, and also to significantly reduce the fructose in processed foods.
Refined carbohydrates such as breakfast cereals, pretzels and other processed foods also break down into simple sugars very quickly, which causes insulin levels to rise, followed by insulin resistance, which is a major factor in almost all chronic diseases known to mankind today, including being overweight.
Conclusion
For years, there has been a noticeable decrease in testosterone levels in men caused by stress, lack of sleep, irregular physical activity, and poor diet. A drop in testosterone levels can be especially dangerous for people who care about their sexual performance and want to achieve peak results in sports.
It is easy to upset the normal levels of hormones in the body. It is enough not to exercise regularly for a while and to speak poorly. Your organism will quickly show you that it’s not good for it.
Consider maintaining an adequate testosterone level with boosters, diet, and the right exercise-to-rest ratio. You won’t have to wait long for the positive effects related to your mood, confidence, muscle mass, bone density, and sex drive.
