7 Ways To Boost Testosterone Naturally
Testosterone is one of the most important hormones in the Human body. It helps to burn fat, sustain bone density, strengthen muscles, have a healthy sex drive, mood elevation and increase energy.
In men especially, as they get older, testosterone begins to decline. This mostly occurs because of lifestyle factors such as:
❌Age
❌Poor Diet
❌Consumption of alcohol
❌Lack of exercise
❌Increased stress
❌Consistent exposure to toxins
❌Lack of sleep
❌Excess body fat
As we get older, it’s more important than ever to live a healthy lifestyle, make healthier choices and keep your body fat percentage between 10-15%. The higher the body fat, the more testosterone converts to estrogen.
7 helpful ways to lower body fat and naturally increase testosterone:
1️⃣Regular resistance exercise consisting of lifting weights 3-4 times a week and doing compound movements like: squats, deadlifts, bent over rows, bench press, and pull ups.
2️⃣Lower your sugar intake. When your sugar consumption is higher, the amount of insulin produced is higher. The higher the amount of insulin in the body will create greater amounts of cortisol (the stress hormone). When there are greater the amounts of cortisol, the production of testosterone gets suppressed.
3️⃣Limit alcohol consumption to 1 or 2 times a week and if you do have a drink, make sure you space it out every three days to allow the liver to regenerate.
4️⃣Limit processed foods and eat more healthy fats and organic, grass-fed, healthy meat. Cholesterol is the precursor to building testosterone and healthy cholesterol can be made by eating healthy fats and quality, healthy meats.
5️⃣Lower stress (lowering the stress hormone, cortisol) by doing things that you enjoy and relax you in mind and body: walking, laughing, meditation, yoga, exercise, etc.
6️⃣Get 7-8 hours of quality sleep. Testosterone is mostly produced at night when you’re sleeping.
7️⃣Supplements you can take to help increase testosterone levels: boron, zinc, vitamin D, magnesium and DHEA.