it comes to hormones, testosterone is considered the king hormone. In
males, testosterone is produced mainly in the testicles. In women,
testosterone is produced in the ovaries although in much smaller
amounts. Testosterone production in the body begins significantly
increasing in the late teens and starts to decline after the age of 30.
Testosterone is the primary sex hormone, and it has a huge effect on
your muscle mass and bone density, body fat levels, mood and red blood
Low testosterone levels can cause a wide variety
of symptoms including weight gain, low sex drive, low energy, depression
and low self-esteem. While testosterone levels naturally decline as you
age, there are multiple ways you can boost your testosterone levels to
maintain optimal levels of this critical hormone.
Signs & Symptoms of Low-Testosterone:
Little interest in sex (low libido)
Unable to sustain or get an erection
Unable to build muscle
Lethargy, weakness & overall low energy levels
Inability to concentrate
Unexpected weight gain
Decreased strength during exercise
Signs of gynecomastia, an abnormal increase in breast tissue size
Declining muscle and bone mass
If you’re experiencing at least 3 of the above symptoms on a consistent
basis, meaning they’re present daily, and you’ve been experiencing them
for more than a few weeks, go see your doctor for a testosterone level
blood test, then adopt the following steps…
How to Boost Your Natural Testosterone Levels:
Reduce Your Stress Levels
In today’s fast paced, hurried society, reducing your stress levels can
be easier said than done. We worry about our jobs and children and we
stress over finances and relationships. Research has shown that being
chronically stressed out increases your cortisol levels. Cortisol is a
stress hormone that your body releases in small amounts during the day
in response to different stimulus. However, chronically elevated
cortisol levels can quickly cause your testosterone levels to plummet.
Get Plenty of Sunshine (Vitamin D)
Vitamin D is known as the sunshine vitamin. Along with having numerous
health benefits including helping with weight loss, it may also work as a
natural testosterone booster according to a study done by German
researchers. Ideally, you’ll want to get at lest 20 minutes of sun
exposure per day to optimize your body’s Vitamin D levels.
you live in the far north in a climate without much regular direct
sunshine and getting daily sun exposure is not realistic for you, I
highly recommend that you supplement with a quality Vitamin D product.
Supplement with Fenugreek
Fenugreek is a plant that’s been used in alternative and Chinese
medicine to treat various health conditions. Fenugreek is a plant that
grows in the forest with pods that contain small brown-golden fenugreek
seeds. It’s commonly used as a spice and sometimes found in personal
care products such as shampoo and soap.
Fenugreek is a good
source of several important nutrients, but its beneficial effects are
used primarily for testosterone and libido boosting purposes. In one
study, researchers provided 500 mg of fenugreek per day to 30
college-aged men. The men combined fenugreek with an 8-week weight
lifting program and performed four training sessions per week, with half
of them receiving the supplement.
When researchers compared the
fenugreek supplement group to the non-supplement group, they noted a
slight decline in testosterone in the non-supplement group and an
increase in testosterone in the fenugreek group. The fenugreek
supplement group also experienced a 2% reduction in body fat.
Don’t Shy Away from Meat, Eggs and Butter
Meat, especially red meat, if it’s one of the leaner varieties such as
sirloin, top round or London broil, is an excellent testosterone
booster. This is because red meat is rich in cholesterol, and
cholesterol is a direct precursor to testosterone in your body. As with
any other food, it’s important to choose only the highest quality meat
you can find at the grocery store, this means grass fed is a must and
organic if possible.
Regular or conventional beef does not have
the same health benefits as grass fed beef due to the difference in
feed between feed-lot cows and pasture or grass-fed cows. Just like lean
red meat, eggs are an excellent source of saturated fat and cholesterol
which help boost your natural testosterone levels.