Increase Testosterone Levels
Consume Plenty of Zinc
The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it and even protects men from exercised-induced reductions in testosterone levels.
It’s estimated that up to 45 percent of adults over the age of 60 may have lower than recommended zinc intakes; even when dietary supplements were added in, an estimated 20-25 percent of older adults still had inadequate zinc intakes, according to a National Health and Nutrition Examination Survey.
Your diet is the best source of zinc; along with protein-rich foods like meats and fish, other good dietary sources of zinc include raw milk, raw cheese, beans, and yogurt or kefir made from raw milk. It can be difficult to obtain enough dietary zinc if you’re a vegetarian, and also for meat-eaters as well, largely because of conventional farming methods that rely heavily on chemical fertilizers and pesticides. These chemicals deplete the soil of nutrients … nutrients like zinc that must be absorbed by plants in order to be passed on to you.
In many cases, you may further deplete the nutrients in your food by the way you prepare it. For most food, cooking it will drastically reduce its levels of nutrients like zinc. Particularly over cooking, which many people do?
If you decide to use a zinc supplement, stick to a dosage of less than 40 mg a day, as this is the recommended adult upper limit. Taking too much zinc can interfere with your body’s ability to absorb other minerals, especially copper, and may cause nausea as a side effect.
Optimize Your Vitamin D Levels
Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. In one study, overweight men who were given vitamin D supplements had a significant increase in testosterone levels after one year.
Vitamin D deficiency is currently at epidemic proportions in the United States and many other regions around the world, largely because people do not spend enough time in the sun to facilitate this important process of vitamin D production.
So the first step to ensuring you are receiving all the benefits of vitamin D is to find out what your levels are using a 25(OH) D test, also called 25-hydroxyvitamin D.
A few years back, the recommended level was between 40 to 60 monograms per milliliter but more recently the optimal vitamin D level has been raised to 50-70 ng/ml.
To get your levels into the healthy range, sun exposure is the BEST way to optimize your vitamin D levels; exposing a large amount of your skin until it turns the lightest shade of pink, as near to solar noon as possible, is typically necessary to achieve adequate vitamin D production. If sun exposure is not an option, a safe tanning bed can be used.
As a last resort, a vitamin D3 supplement can be taken orally, but research suggests the average adult needs to take 8,000 IU’s of vitamin D per day in order to elevate their levels above 40 ng/ml, which is the absolute minimum for disease prevention.
When you’re under a lot of stress, your body releases high levels of the stress hormone cortical. This hormone actually blocks the effects of testosterone presumably because, from a biological standpoint, testosterone-associated behaviors may have lowered your chances of survival in an emergency hence, the “fight response is dominant, courtesy of cortical
In the modern world, chronic stress and subsequently elevated levels of cortical could mean that testosterone’s effects are blocked in the long term, which is what you want to avoid.
My favorite overall tool to manage stress is EFT which is like acupuncture without the needles. It’s a handy, free tool for unloading emotional baggage quickly and painlessly, and so easy that even children can learn it. Other common stress-reduction tools with a high success rate include prayer, meditation, laughter and yoga, for example. Learning relaxation skills, such as deep breathing and positive visualization, which is the “language” of the subconscious.
When you create a visual image of how you’d like to feel, your subconscious will understand and begin to help you by making the needed biochemical and neurological changes.
Limit or Eliminate Sugar from Your Diet
Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone.
Based on USDA estimates, the average American consumes 12 teaspoons of sugar a day, which equates to about TWO TONS of sugar during a lifetime.
Why we eat this much sugar is not difficult to understand — it tastes good, and it gives us pleasure by triggering an innate process in your brain via dopamine and upload signals.
What it is doing to us on both a physical and emotional level is another story entirely, and most people stand to reap major improvements in their health by cutting back on, or eliminating, sugar altogether from their diets. Remember foods that contain added sugar and fructose, as well as grains like bread and pasta, should all be limited.
If you’re struggling with sugar addiction and having trouble dealing with cravings, I highly recommend trying an energy psychology technique called Turbo Tapping, which has helped many “soda addicts” kick their sweet habit, and it should work for any type of sweet craving you may have.
Eat Healthy Fats
By healthy, this means not only mon- and polyunsaturated fats, like that found in avocadoes and nuts, but also saturated, as these are essential for building testosterone. Research shows that a diet with less than 40 percent of energy as fat lead to a decrease in testosterone levels.
My personal diet is about 60-70 percent healthy fat, and other experts agree that the ideal diet includes somewhere between 50-70 percent fat.
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
Boost Your Intake of Branch Chain Amino Acids (BCAA) from Foods like Whey Protein
Research suggests that BCAAs result in higher testosterone levels, particularly when taken along with resistance training. While BCAAs are available in supplement form, you’ll find the highest concentrations of BCAAs like leucine in dairy products – especially quality cheeses and whey protein.
Even when getting leonine from your natural food supply, it’s often wasted or used as a building block instead of an anabolic agent. So to create the correct anabolic environment, you need to boost leonine consumption way beyond mere maintenance levels.
That said, keep in mind that using leonine as a free form amino acid can be highly counterproductive as when free form amino acids are artificially administrated, they rapidly enter your circulation while disrupting insulin function, and impairing your body’s glycerin control. Food-based leonine is really the ideal form that can benefit your muscles without side effects.
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