The testosterone marks the male virility. The presence of a good concentration of testosterone levels in the body ensures the chance to gain muscle mass. However, many men wish to improve the level of this hormone by consuming or taking chemical boosters.
What happens when there is a lack of testosterone?
A healthy man always has a good dose of testosterone as it promotes male dominance in relation to physical appearance, physiological functioning and even outward behaviour. In relation to physical appearance, it refers more to the muscular form in men because testosterone burns fat stores in the body. In fact it conditions energy, libido, mood, sleep and mental health in men in general.
Although testosterone is a vital hormone for men, statistics from the last thirty years confirm that the majority of men experience a drop in this male hormone. This problem tends to increase cardiovascular accidents, type 2 diabetes, obesity, a lack of bone mineral density and muscle mass, weakened physical performance and sexual activity.
Adopting a few daily habits and behaviours could effectively improve testosterone levels in men. Men are often the most sensitive to this problem. However, there are also women who suffer from the same problem from the age of 20.
This leads to the appearance of unpleasant signs of body deformation, as the lack of testosterone promotes the increase of oestrogen, which accelerates weight gain. Therefore, testosterone also affects the metabolism of women. Her strength and bone mineral density decrease and it is difficult to build muscle mass.
But are there natural ways of boosting testosterone?
Of course, concentration in physical training, improvement of adequate nutrition, observance of some rules for the benefit of health are the keys to rescue your testosterone deficit.
But, how more precisely to act to increase the level of this hormone in the body?
1- Practice poly-joint movements in the weight room
Research has shown that weight training and particularly intense exercise stimulates a better production of testosterone in the body. Achieving the boost depends on the choice of exercise, the methods used during training and above all on perseverance in the practice. To work the muscles better, poly-articular exercises are ideal, such as squats, deadlifts and bench presses.
In a word, only your muscles can defend the resumption of your testosterone secretion.
2- Choose short and intense training sessions
Do sport but respect the time. Any excess is an abuse, the same goes for bodybuilding and the stimulation of testosterone production. In particular, long and intense training does not stimulate testosterone production. On the contrary, it increases the level of cortisol or hydrocortisone which is the cause of the blockage of the secretion of the male hormone.
The ideal time for good production is short workouts, up to 1 minute. However, the intensity of weight training exercises really allows for the stimulation of testosterone. Forced reps, drop-sets, partial reps are the methods to practice to boost testosterone. HIIT cardio sessions or High Intensity Interval Training are very recommended.
In short, a short but intense workout will provide a good result for your testosterone.
3- Respect sleep
A sleepless night always has negative effects on your health. At the same time, the decrease in testosterone production is part of the deterioration of the health condition. Studies show that the length and quality of sleep directly influences the testosterone level when we wake up. As a result, the body expects to regain fat mass.
The important thing to remember is that maintaining contact with your bed for at least 7 hours during the night is best for testosterone production.
To sum up, if you want to boost your testosterone naturally, it is advisable to sleep between 7 and 9 hours a night.
4- Eat fatty foods
Fatty foods are regularly seen in a bad light but this time they can do the trick. The right fats in foods allow for the rise in testosterone levels. It is important to point out that the quality of the fat is very demanding, as we need mainly monounsaturated fatty acids.
Olive oil, almonds, walnuts, avocados, peanut butter and oilseeds are carriers of monounsaturated fatty acids. Saturated fatty acids can also be found in red meat, coconut oil, egg yolk, dark chocolate and cheese.
In sum, the consumption of fat stimulates the production of testosterone because it comes from cholesterol. The presence of fat mass encourages the secretion of testosterone to transform it into muscle mass.
5- Boosting testosterone with natural foods
Fenugreek, a plant that stands out for its power to regulate free testosterone levels, muscle mass and libido. A consumption of 600 mg of Fenugreek extract is sufficient to regulate the level of the male hormone.
Zinc is also a mineral that has many virtues for the production of testosterone, and with a 6 week treatment with zinc, an individual can regain stability in testosterone.
Vitamin D provided by the sun is an effective natural remedy to boost energy and stimulate testosterone production.
Linked to Zinc and Magnesium, Vitamin B6 is also a food supplement that helps to naturally induce testosterone production.
6- Moderate alcohol intake
Alcohol has never been good for sport, and the same is true for bodybuilding. As a result, alcohol abuse causes an imbalance in testosterone which reduces protein synthesis. More than two drinks per week is an excess.
7- Working the legs
Exercising the lower limbs can increase testosterone and natural growth hormone levels. This promotes muscle mass gain.
In addition, eating cruciferous vegetables such as radish, turnip and broccoli slows down the production of oestrogen and allows testosterone levels to rise.
