When it comes to hormones, testosterone is considered the king of hormones. In men, testosterone is produced mainly in the testes. In women, testosterone is produced in the ovaries, although in much smaller amounts. Testosterone production in the body begins to increase significantly in the late teens and begins to decline after age 30. Testosterone is the main sex hormone and has a huge effect on muscle mass and bone density, body fat levels, mood, and the color red. production of blood cells.
Low testosterone levels can cause a wide variety of symptoms including weight gain, low sex drive, low energy, depression, and low self-esteem. While testosterone levels naturally decline as you age, there are a number of ways you can boost your testosterone levels to maintain optimal levels of this critical hormone.
Signs and symptoms of low testosterone levels:
- Little interest in sex (low libido)
- Unable to maintain or have an erection
- Unable to build muscle
- Lethargy, weakness, and low energy levels in general
- Inability to concentrate
- Low motivation
- Unexpected weight gain
- Hair loss
- Decreased strength during exercise.
- Signs of gynecomastia, an abnormal enlargement of breast tissue
- Decreased muscle and bone mass
- Difficult to focus
- Weight gain
- Painful intercourse
If you experience at least 3 of the above symptoms consistently, meaning they are present every day, and you have been experiencing them for more than a few weeks, see your doctor for a testosterone level blood test. , then take the following steps …
How To Increase Your Natural Testosterone Levels:
- Reduce your stress levels
In today’s fast-paced and fast-paced society, reducing your stress levels can be easier said than done. We worry about our jobs and our children and stress about finances and relationships. Research has shown that chronic stress increases cortisol levels. Cortisol is a stress hormone that your body releases in small amounts throughout the day in response to different stimuli. However, chronically elevated cortisol levels can cause your testosterone levels to plummet quickly.
- Get plenty of sun (vitamin D)
Vitamin D is known as the sunshine vitamin. In addition to having numerous health benefits including helping with weight loss, it can also work as a natural testosterone booster according to a study by German researchers. Ideally, you want to get a ballast of 20 minutes of sun exposure per day to optimize your body’s vitamin D levels.
If you live in the far north in a climate without a lot of regular direct sunlight and daily sun exposure is unrealistic for you, I recommend supplementing it with a quality vitamin D product.
- Fenugreek supplement
Fenugreek is a plant that has been used in Chinese and alternative medicine to treat various health conditions. Fenugreek is a plant that grows in the forest with pods containing tiny golden brown fenugreek seeds. It is commonly used as a spice and is sometimes found in personal care products such as shampoo and soap.
Fenugreek is a good source of several important nutrients, but its beneficial effects are primarily used to increase testosterone and libido. In one study, researchers provided 500 mg of fenugreek per day to 30 college-age men. The men combined fenugreek with an 8-week weightlifting program and did four training sessions per week, with half of them receiving the supplement.
When the researchers compared the fenugreek supplement group to the no-supplement group, they observed a slight decrease in testosterone in the no-supplement group and an increase in testosterone in the fenugreek group. The fenugreek supplement group also experienced a 2% reduction in body fat.
- Don’t shy away from meat, eggs, and butter
Meat, especially red meat, if it is one of the leaner varieties, such as sirloin, top grill, or London grill, is an excellent testosterone booster. This is because red meat is high in cholesterol, and cholesterol is a direct precursor to testosterone in your body. As with any other food, it is important to choose only the highest quality meat you can find in the supermarket, this means that grass-feeding is a must and organic if possible.
Regular or conventional beef does not have the same health benefits as grass-fed beef due to the difference in feed between feedlot cows and pasture or grass-fed cows. Like lean red meat, eggs are an excellent source of saturated fat and cholesterol that help boost your natural testosterone levels.