For anybody out there looking to increase their muscle mass, strength levels, and athletic performance, testosterone is a hormone which they will find particularly useful. Testosterone is the dominant hormone responsible for overseeing male sexual health and well-being. It also happens to be highly anabolic, making it very important for muscle growth and repair.
Testosterone promotes increases in muscle strength, size, and athletic performance, and provides countless other health benefits in the process. The more testosterone in our bodies, the better. The problem is that testosterone levels peak in our late teens/early twenties, and by the time we reach 30, they begin to drop with each passing year.
The good news is that there are natural ways of boosting testosterone, and to prove it, we are going to be looking at just 4 examples below.
Train with weights
Exercise, in general, has been shown to promote marginal increases in testosterone. Resistance training with weights, however, has shown to boost testosterone levels fairly dramatically. Studies found that moderate resistance training can increase testosterone levels, particularly after training.
Results pointed to the fact that testosterone levels spiked for around 15 minutes following resistance training, and although they gradually dipped, overtime they did actually increase gradually and remained higher than before the resistance training regime began. You don’t need to train like a bodybuilder, but if you do exercise, training with weights is more beneficial for testosterone than cardio exercise alone.
Consume more fat
Okay, now before you get too excited and head out to pick up a greasy bacon double-cheeseburger, you may wish to read the rest of what we have to say first. Fats have been found to be beneficial for increasing testosterone levels. However, the fats must come in the form of healthy fats.
Studies have found that diets rich in monounsaturated fats, polyunsaturated fats, and natural saturated fats, can promote increases in testosterone. Individuals that follow low-fat diets tend to have significantly lower testosterone levels than those that get sufficient amounts of healthy fats. Healthy fats such as avocado, olive oil, coconut oil, oily fish, nuts, nut butter, and grass-fed butter are particularly beneficial.
Even egg yolks are very beneficial, as they contain HDL cholesterol. Testosterone is a derivative of cholesterol, so eating the egg yolks now makes a lot more sense.
Try to relax
As if you needed another reason to relax, you now have one. You see, when you become stressed, your cortisol levels rise. Cortisol is a stress hormone that we secrete when we feel stressed, tired, and rundown. The problem is that cortisol has been proven to reduce the natural synthesis of testosterone, so the more cortisol your body produces, the less testosterone you will produce as a result.
Eat some oysters
Oysters are often referred to as being a natural aphrodisiac, but do you know why that is? It’s because oysters have been found to naturally increase testosterone. They contain large quantities of minerals including zinc and magnesium, which elevate testosterone production rates in the body.
There is a direct correlation between zinc deficiencies in men and low testosterone levels. Put simply, the more zinc you consume, the higher your testosterone levels are likely to be, and as oysters are rich in this mineral, you may wish to eat more of them.