5 Guaranteed Ways To Boost Testosterone

Testosterone is the male sex hormone produced in the testes in men and in smaller amounts in the ovaries of women, coincidentally testosterone is one of the most anabolic hormones in the body alongside growth hormone and insulin. Testosterone plays a vital role during puberty in young males by developing secondary sexual characteristics such as growth of body hair, a deeper voice, increased bone and muscle mass and broader shoulders.

To truly explain how powerful this hormone is, I want you to compare a male and female lifter, the first thing that will you think of, is the male being stronger, more muscular and leaner, this is all due to testosterone. While women have some testosterone its simply not enough to get on the same level as men physically speaking, men roughly produce 20 times more daily, so ladies out there reading don’t  be afraid to lift you will not get bulky and muscular lifting due to much lower testosterone levels, you will however get a tighter and more toned body if you train and eat right. The only instance where you will see an extremely muscular women is when she is taking anabolic androgenic steroids (AAS). Google “female bodybuilder” if you want to see what I mean.

To summarize testosterone will help you build more muscle faster, get leaner faster and recover faster.

Now How The Hell Do I Increase My Testosterone Levels ?

Ok your interested, here are 5 guaranteed ways to increase testosterone levels :

Eating more fats specifically saturated fat can raise your testosterone levels significantly. Testosterone is a steroid hormone which means it is derived from cholesterol, so by eating more cholesterol you can raise your testosterone levels, but don’t go overboard, too much cholesterol may be harmful to your cardiac system. A study was carried out to examine which source of fat had an effect on testosterone in twelve fit males. The study concluded :

Diets containing greater amounts of fats were correlated with higher resting testosterone levels.

Specifically, the consumption of saturated fats was strongly correlated with higher resting levels of testosterone.

Monounsaturated fats were the next highest predictor of resting serum testosterone levels.

The absolute levels of polyunsaturated fats had no effect on serum testosterone levels.

Source

2. Get More Sleep

The majority of our hormones are made while we sleep, a lack of sleep can result in lower testosterone levels and decreased insulin sensitivity which may increase the risk of developing type 2 diabetes. A recent study funded by the National Heart, Lung, and Blood Institute found testosterone levels dropped significantly in men who don’t get enough sleep, the loss was equivalent to aging 10-15 years. So by getting 8-10 hours of sleep each night will set you up for success by increasing your testosterone levels.

3. Utilise Heavy Compound Exercises In The Gym

You have probably heard this one before from your local gym rat, but by lifting heavy and performing compound exercises can actually increase your testosterone levels. So next time you are in the gym dust off the power rack and perform some squats, deadlifts and also bench press for a couple of sets. Heavy means using a weight that is 75% or more of your one rep max. So if you can bench 200lbs for one rep , 150 lbs+ would be considered heavy on that exercise.

4. Get More Zinc In Your Diet

Many people who train intensely are deficient in this vital mineral. A study found that around 45% of adults over the age of 60 were deficient in zinc and 25% of adults who supplemented with zinc were still deficient, so adding zinc containing foods is your best bet, such as red meat, oysters and pumpkins seeds. Supplement no more than 40mg daily, as zinc can interfere with the absorption of other minerals such as copper and may cause nausea.

You may have heard of a supplement dubbed “ZMA”, it is basically zinc monomethionine aspartate and magnesium aspartate. It is marketed as a testosterone booster but steer clear of these if you want to save money, basic zinc supplements are up to 70% cheaper.

5. Eat Organic Foods As Much As Possible

Eating organic meats and vegetables will reduce your chance of consuming any artificial hormones that may have been added to aid growth. These artificial chemicals may upset your bodies natural endocrine system causing fluctuations in both testosterone and estrogen. Organic produce may be more expensive but it’s definitely worth it in the long run.

Last Words

If you genuinely think you may have low testosterone levels you may have to see a doctor, low testosterone is a serious issue and can affect your quality of life. Symptoms such as loss of libido, fatigue/lethargy, unexplained weight loss and depression are signs of low testosterone. A doctor will simply take a blood test to see where your levels are at and will guide you from there.

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