Learn The Importance Of Testosterone from Dr.Oz
As you may already know, testosterone is important for sexuality and reproduction, but also helps you to increase your muscle mass, improve hair growth, and also just giving you consistent energy throughout the day. But, for any number of reasons, you may have lower levels of testosterone. Once you hit your thirties, your body stops producing as much and certain medications also limit testosterone production. However, if you’re interested in knowing how to increase testosterone levels, there are some easy ways to boost your levels. You can use any of these options to boost your levels safely with only beneficial side effects.
This doesn’t seem like it would have any effect on your testosterone, but it probably plays a larger role than you think. Men who are overweight produce lower levels of testosterone, and it’s common to gain weight as you age, so your levels may have declined slowly without you even noticing. If you want to lose weight, the best way is to limit sugar in your diet to drop pounds. Also, replacing a lot of the fatty foods you eat with fruits and vegetables as well as lean proteins like chicken or fish will help you get back to a healthy weight and improve your testosterone levels.
Incorporate High-Intensity Exercises Into Your Workouts
Short intense exercise boosts your body’s testosterone levels and keeps them from declining over time. So, if you only do moderate exercise, try adding these short intensity training periods into your routine. Sprint between sets, do 30 seconds of jumping jacks, or something else that’s going to be high-intensity. The main goal of a high-intensity exercise is that you need to feel like you couldn’t possibly go on for any more time. Just a few of these in your workout are going to make a huge difference in just a few weeks.
Get Enough Zinc in Your Diet
Your body actually uses the mineral zinc when it’s making testosterone, so if you’re not getting enough through your diet, you’re probably going to have lower levels. Just supplementing zinc for six weeks is enough to start seeing a noticeable improvement when you have a low level. You can get more zinc by taking a supplement, but it’s also easy to get through the foods that you eat. Meats and fish are great sources. Also, yogurt and beans are a good source and most cereals have a fair amount of this mineral. If you do decide to take a zinc supplement, make sure that you’re only taking 40 mg or less per day since more may actually have some negative side effects an undo all the work you’ve put into your diet.
Get In Strength Training
Just like they say to never skip leg day, don’t wimp out on your strength training program either. Lifting weights is going to boost your testosterone levels naturally, but only if you’re pushing yourself to a high enough intensity. Increase your weight and lower your reps and be sure to focus on exercises that work a large group of muscles. Dead lifts and squats are great for boosting testosterone. You can also bring your workout to the next level by going slower. Slow down your movement to turn your workout into a high-intensity exercise. Try to get strength training 2-3 days every week to really get a boost.
Optimize Vitamin D Levels
Vitamin D is actually a steroid hormone and it plays an important role in keeping your testosterone levels high. Even if you’re having trouble losing weight, getting adequate vitamin D is going to help you see improvements. Also, most people are deficient in vitamin D, mostly because they don’t get ehough time in the sun. So, if you’re worried about your levels, you get a simple test done so see if you’re in a healthy range. If not, sun exposure is the best way to boost your levels. When you can’t get enough through normal methods, make sure to drink plenty of milk or take a supplement since these are options as well.
Reduce your Stress
When you’re stressed out on a constant basis, your body actually produces a stress hormone known as cortisol. Cortisol blocks the effects of testosterone, so it’s going to keep you from looking and feeling your best. Of course, reducing stress is easier said than done. In today’s busy world, chronic stress is almost everywhere, so you may want to find out some effective ways to deal with stress. Take a vacation, find a hobby that relieves stress, or use some other method to reduce the amount of tension that you feel everyday. It may not seem worth it, but this simple tip actually can make a huge impact on your testosterone levels.
This seems like crazy advice for testosterone, but when you eat sugar or sugary foods, your testosterone levels decrease right after. Also, most people eat about 12 teaspoons of sugar every day. So, if you’re into the sweets, you may want to consider cutting back. Try to cut back slowly. For example, if you drink one soda every day, try switching to one every other day and then just once a week. You don’t have to get rid of all the sugar in your diet, but if you’re doing all of these other steps to boost your testosterone, but still getting a lot of sugar in your diet, you probably won’t see the same results.
Eat Healthy Fats
Testosterone is actually made from fat, so if you’re not getting enough in your diet, then you’re going to see low testosterone symptoms. You also do need to get most of your fats from unsaturated sources, but everyone needs some saturated fat in their diet. Meat, dairy, and certain oils that contain saturated fats help to boost your levels, so make sure that you’re getting some of both in your diet. Some of the best fat sources for a testosterone boost include nuts, eggs, olives and olive oil, whole milk, and butter.
Boost Your Intake of Branch Chain Amino Acids
You’ve probably heard of the branched chain amino acid benefits for muscle growth, but they’re also important when you want to boost your testosterone levels. You can get them from whey protein, so make sure that you’re getting enough dairy in your diet. If you’re already eating healthy fats like butter and whole milk, you’ll probably be getting enough to boost your levels naturally, so don’t worry about this last one too much if following the previous tips.
When you start to use this advice, you’ll begin to notice signs of your testosterone levels improving. You’ll start to have more energy, start seeing more defined muscles, and improve your overall vitality. Use these tips to start seeing results in just a few weeks.