Every man over 40 knows what testosterone is and what it’s for. But just because they know about this hormone doesn’t mean they necessarily know how to replenish the lost supply of this vital hormone.
Sadly for many men, the source of their virility which they had in great supply at one time begins to fade as time passes. By the time they’re almost 40 their levels are in severe decline and their sex drive, muscle mass and a lot of other things are suffering because of it.
Fact is it’s not just one thing at work in a man’s body to contribute to low testosterone levels. There are actually a number of things at work and all these factors working together which make a man feel less like a man than ever before.
Some of the main symptoms of low testosterone levels include:
- Fatigue or decreased energy.
- Reduced sex drive (libido)
- Sexual dysfunction (weak erections, fewer erections)
- Depressed mood.
- Increased body fat.
- Reduced muscle mass and strength.
- Decreased bone strength.
- Loss of body hair (reduced shaving)
The best way to find out of you’re truly low in testosterone is through a simple test to check out your free-T levels. But if you’re over the age of 40 it’s safe to say you’re more than likely experiencing a precipitous drop in this life-giving hormone.
When most men discover this they opt to get testosterone treatments via injections or transdermal patches.
Fortunately, that’s not always necessary and there are known, natural ways to get levels back to where they should be.
If you want to turn to natural ways to increase the testosterone in your body then the following 3 “remedies” might help a ton.
1. Consume less sugar.
What most people don’t understand is sugar consumption actually hurts testosterone production.
The reason why is sugar consumption causes your body to mobilize insulin and too much insulin can affect testosterone negatively.
Research has shown the more = sugar you eat, the higher insulin levels become.
While that might not be an issue for some men, considering the average American consumes around 12 teaspoons of sugar a day, there are a lot of people suffering from low-T just because of their intake of this popular food.
2. Lift heavy weights.
To get more testosterone into the body you want to ensure the rest of your hormones are being produced in optimal amounts.
One of the most important tangential hormones is Human Growth Hormone (HGH). For many people, HGH levels start to fall the older they get. Good news is through lifting heavy weights you can force your body to release more HGH into the blood/
What happens is you lift something heavy and it triggers your body to send HGH out and at the same time, cause your body to release testosterone as well.
To make this work for maximum hormone release it’s ideal to increase the amount of weight lifted while simultaneously lowering your total number of reps. Also, you’ll want to focus on “whole body” exercises that work a large number of muscles at the same time.
It’s important to remember that lifting heavy weights means you must actually engage your body in such a way that normal exercise can’t.
Consider performing exercises like squats, deadlifts, and pull-ups. Focus on lifting heavier as opposed to more reps.
You should be able to complete anywhere from 2-6 reps at the desired weight.
You can also get increased testosterone release when you slow down the movements. The reason this works is when you slow down the movement your muscles are able to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.
3. Eat more, healthy fat.
Research has shown that you need at least 40% of your energy coming from healthy fat in order to maintain healthy T levels.
The kinds of fats you want to include are mono and polyunsaturated fats, the kind you can find in fruits like avocados as well as nuts.
And, you should also have saturated fats from sources like beef, pork, and coconut.
As Dr Mercola points out.
It’s important to understand that your body requires saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) for optimal functioning, and if you neglect this important food group in favor of sugar, grains and other starchy carbs, your health and weight are almost guaranteed to suffer.
These are just a few of the ways you can go about naturally increasing testosterone.
One of the main considerations with any hormonal imbalance is to always do what you can to limit sugar and create a diet around whole foods such as fruits, veggies, meats, and nuts.
Don’t believe what the government tells you, the food pyramid is likely doing you more harm than good.
And if you want to experience optimal levels of testosterone, definitely ignore the government.