Feb 06, 2015 • By Bryenhooper •
lack of energy and decreased libido. Additionally, men who have low testosterone levels find it hard to motivate themselves to participate in intense physical activities such as working out. The good thing is that testosterone is not an irreversible condition. Keep in mind that a normal testosterone level is 300 to 1,000 nonograms per deciliter.
Here are eight ways in which to boost testosterone levels in your body:
1)Lose Weight –
Extra body fat is synonymous with low testosterone levels. Cut out ingredients such as processed sugars, and use healthy sweeteners if you need to. Non-complex carbs break down into sugar quickly; so keep processed foods at bay. Replace them with fruits, whole grains and other healthy alternatives.
2)Strength Training –
Strength training coupled with a testosterone booster can boost your energy significantly. It helps bodybuilders lift more weight with a fewer number of reps.
3)Improve Fitness with Limited Fasting -
Intermittent fasting boosts testosterone by increasing the expression of Leptin, Adiponectin, Glucagon-like Peptide-1, Cholecystokinin and Melanocortins. These satiety hormones are essential to a healthy testosterone level. Another way to manifest these hormones for the production of good testosterone is by consuming whey protein post-exercise. For better results, include high intensity workouts as well.
4)Increase Your Zinc Intake –
Zinc is an important chemical element in testosterone production. Research has repeatedly shown that even six months of zinc intake can make a big difference in the testosterone levels in men. Zinc is available in the form of supplements or in dietary sources such as milk, cheese, meat and fish. Zinc deficiency is most common in men above the age of 60.
Sugar increases insulin, which brings down testosterone. Try not to consume more than two teaspoons of sugar a day. Sugar is present in soda and many processed foods; hence you need to avoid them to keep sugar at normal levels in your body. Fructose, also known as "food sugar," is something that you better avoid.
6)Increase the Intake of Healthy Fats –
Saturated fats, monounsaturated fats and polyunsaturated fats are said to be healthy fats. Healthy testosterone comes from roughly 40% of the total energy source of a diet consisting of fats. It's recommended that you eat nuts, coconut meat and olive oil.
7)Reduce Stress –
Stress leads to the production of Cortisol, a hormone that negates the effects of testosterone. Read, relax or look up other means of relaxations such as meditation or muscle relaxing exercises.
8)Eat More BCAA
Branched chain amino acids (BCAAs) are key ingredients in the production of testosterone. They are essential amino acids and are available primarily in supplements like whey proteinor testosterone booster. In order to absorb BCAAs to optimum levels, consume it just before your resistance training routine.
Testosterone plays a huge role in the physical well-being as well as the psyche of men. Men lose their testosterone levels at a rate of about 15% per year after the age of 40, or due to an unhealthy lifestyle. In either case, regaining lost testosterone levels is feasible.