Testosterone is the primary male sex hormone and its production peaks during puberty. However, your T-levels begins declining after the age of 30 at about 10% a decade. Though this decline is gradual, the effects become more profound by the time you reach 40.
Lower energy levels, mood swings, loss of lean muscle, weight gain, brittle bones are all associated with this decline in your T-levels. However, what makes men really worried is a decline in their sex drive or libido which often translates into erectile dysfunction.
Though replacement therapy can be done, there are some easier ways to boost your T-levels.
Natural Testosterone Boosters to Enhance Male Sex Drive
Protein in eggs and whey help the adrenal glands to keep an optimum T-level in your blood. Fruits and vegetables can also have a positive effect since they help reduce fat which affects T-levels negatively.
However, it is essential that you should have essential fatty acids like Omega 3 since anabolic steroid hormones are produced with cholesterol and diet that is deficient in essential fats can lead to lower T-levels.
Lean meat is also good for the production of this male hormone. Studies indicate that men who eat meat have higher T-levels as compared to those who do not.
Oysters are another great source of enhancing your sex drive. Oysters are rich in zinc which plays a crucial role in male sexual function and lack of zinc can lead to low sex drive as well.
Studies indicate that nuts, specially peanuts can raise T-levels better than other foods.
Apart from above foods, it is also important that you adopt an active lifestyle. Lack of physical activity is bad for your sex hormones. Studies point out that intense physical training for about 45-60 minutes a day helps maximize the production of male hormone. Here it is important to note that working out for more than 60 minutes in a single sessions can affect your T-levels negatively since your body starts producing stress hormone Cortisol, which inhibits and diminishes the production of androgens.
Natural Testosterone Boosters: Foods and Supplements
When one hears the word testosterone, they tend to immediately think of muscles and sex drive. One should know that the functions of the hormone go beyond muscle growth and maintenance of sex drive. It is needed for normal sperm development, increased bone density and strength, and regulation of cognitive and physical energy, among others. Low testosterone levels are associated with various health conditions, including low sex drive, decreased muscle mass, fatigue, unhealthy weight gain, irritability, and depression. While these conditions may not be fatal, they negatively affect one’s quality of life. Moreover, there are foods and supplements that may naturally boost testosterone levels.
Food
Broccoli, Cauliflower, and Cabbage
These cruciferous vegetables are high in indole-3-carbinol (DIM), which regulates the production of testosterone by reducing the activity of aromatase enzyme. The enzyme contributes to low testosterone levels in the male body because it converts free testosterone into estrogen. Furthermore, they have high fiber content, which may support weight control. Consequently, healthy weight loss may increase the production of testosterone.
Red Meat
Red meat contains zinc, cholesterol, and saturated fat, all of which are essential for the production of testosterone. Thus, by consuming red meat, one may experience a boost in their testosterone levels.
Eggs
Eggs are packed with Vitamin D, which contributes to the production of testosterone. In a study, it has been found that men with Vitamin D deficiency had lower levels of the hormone than those who don’t. Furthermore, the results of one study have shown that men who were given Vitamin D supplements experienced an increase in their testosterone levels.
Natural Testosterone Boosters to Enhance Male Libido
Testosterone is the primary male sex hormone and is produced mainly in the testes. The production of this hormone is at its highest during puberty but your T-levels begin waning off at about 1% a year after the age of 30. Though this decline is gradual, the effects can be felt sharply by the time you reach 40.
However, this hormone can be enhanced naturally. Here are some natural ways to boost your T-levels:
Diet Changes:
Protein in eggs and whey can help boost your T-levels. Eating fresh fruits and vegetables can also help since they help reduce fat. Excess fat increase estrogen levels which affects T-levels negatively. But it does not mean that you should avoid fats altogether. You must include essential fatty acids or EFA’s in your diet since all anabolic steroid hormones are produced in cholesterol. The best source of EFA’s is oily fish like salmons, sardines and mackerels.
Other foods that can boost this male hormone include red meat, oysters, nuts, beans etc.,
Active Lifestyle
It is not just certain foods that can help, you must also adopt an active lifestyle. People who are physically inactive experience low libido. Intense and regular exercise is known to boost the production of this male hormone. Compound exercises such as bench press, squats, deadlifts, chin ups etc., are particularly beneficial. However, you must limit your workout to 45-60 minutes in a single sessions since if you exercise for more than an hour your body begins producing cortisol which affects your T-levels negatively.
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