Typically, as a man ages, his testosterone levels gradually decrease by approximately 1 percent each year after the age 30. Why is testosterone so important for a guy? Testosterone is the male hormone that enables men to maintain bone density, muscle strength & mass, sexual drive, sperm production, hair growth & fat distribution. Testosterone also plays a big role in male sexuality & reproduction, impacting such factors as sexual & reproductive function.
How does a guy generate testosterone? Testosterone is primarily produced in the testicles, a bit by the adrenal gland as well, all controlled by the pituitary gland. A shortage in testosterone can be attributed to any of these three glands, so pinpointing the source of the deficiency may be difficult to ascertain.
Problems Associated With Testosterone insufficiency? Low Testosterone has been associated with symptoms such as decreased sexual drive, erectile dysfunction, depressed mood & difficulties with concentration & memory.
The good news is that there are some natural methods a guy can do to help boost testosterone levels. Here are few tips:
Add These Foods To His Diet:
Nuts & Legumes – Foods such as soybeans, lentils, almonds, salmon, shrimp, beef & eggs are all great sources & contain high levels of D-aspartic acid, which promotes the production of testosterone in humans.
Garlic – Research has indicated that garlic has a promising boost for testosterone levels. Garlic is thought to enhance protein synthesis & increase muscle mass.
Caffeine – Besides the obvious effect on boosting energy, consuming caffeine may increase the concentrations of testosterone. A study of professional athletes found that caffeine has some probable benefit on athletic performance via the anabolic effects of the increase in testosterone concentration.
Add Vitamins & Minerals:
Vitamin D – has shown a correlation with increased testosterone levels. Add your daily does through sun exposure or supplementation.
Zinc – Studies have shown that zinc supplementation can help increase testosterone levels. The converse is true as well; a deficiency will negatively impact levels of Testosterone. Overdosing of zinc can be toxic so don’t overdo.
Eat Healthy Fats – Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a reduce in testosterone levels. Add fats from olives, coconuts, avocadoes, palm oil, or nuts for optimal functioning.
Get Fit & Watch His Weight:
Weight Loss: According to some recent research shedding excess pounds may increase testosterone levels. Overweight men are extra likely to have low testosterone levels, so getting diet under control is an important objective. Calorie counting & added levels of activity combined are two ways to achieve this goal.
Avoid Sugar – Testosterone levels decrease after consuming sugar, because sugar leads to a higher insulin level, another factor that impacts low testosterone.
High intensity Exercise: Both intermittent fasting & short intense exercise have been shown to boost testosterone. Whereas aerobics or prolonged medium exercise, which has shown to have negative or no effect on testosterone levels.
Strength Training: Experts suggest – when strength training to boost testosterone, increase the weight & lower the number of reps. Focus on exercises that work a large number of muscle, such as dead lifts or squats.