How to increase testosterone – 5 techniques that work
The importance of testosterone in natural bodybuilding
It is a topic that should interest you even if you are under 30 years old. Why? It is believed that testosterone levels normally drop only after the age of 30. In perfect condition, this is true.
But the new generations have on average less testosterone and this is due to the modern lifestyle. For example, today sleep is on average scarcer and many foods contain chemical additives that create hormonal imbalances (all these things we face in the article).
So the problem with low levels of the hormone T may also be of interest to you if you are 25 or even 20 years old.
It makes me laugh when I read comments from people who claim that “trying to raise testosterone levels is dangerous”. In reality, it is dangerous to keep them low, because unfortunately this is the condition that many children belong to.
Obviously I will teach you to do it naturally with the help of Best natural Testosterone Booster.
Briefly, what does it mean to have a low T?
- Lack of libido and energy, mood swings.
- Slower muscle growth
- Fat mass that tends to settle easily, difficulty defining itself properly.
5 techniques to increase testosterone naturally
These tips concern nutrition, training and lifestyle.
- Fill up with zinc
A simple zinc deficiency can lead to that condition known as hypogonadism, which results in below average testosterone levels , excessive fatigue and decreased muscle mass.
Zinc is also important for the solidity of your immune system and intervenes in protein building processes.
This study showed how supplementation of zinc and magnesium (30 mg a day) increases free testosterone levels.
The reality is that modern diets are very scarce of zinc, like other precious minerals. In the vast majority of cases it is not necessary to resort to supplements, but make sure to include some of these foods rich in zinc in your diet every week:
- Beef and especially liver
- Enrich your magnesium diet
Zinc is the same for magnesium, except that … here the correlation between magnesium deficiency and low testosterone levels is much more documented and scientific publications are very numerous.
In this for example, groups of people with different lifestyles were compared: sedentary and martial arts practitioners. Both groups achieved an increase in free and total testosterone after 4 weeks of integration.
It is possible to reach the right magnesium levels even only through the power supply. Here are some essential foods:
- Cocoa and bitter chocolate (minimum 80% cocoa)
- Nuts (in particular cashews and brazil nuts)
- Don’t be afraid of saturated fats
Vegans / vegetarians on average have lower testosterone levels than omnivores. Why?
The reason is that they consume large amounts of polyunsaturated fats and low amounts of saturated fats.
In this article I will not talk about the bale they told us for years that “saturated fats are bad” (maybe we’ll see it in detail in another article), but I want to dwell on the fact that fats are very important for general health and to keep testosterone high. What really makes the difference is the quality of the source of the fats that make up your diet.
Excellent sources of saturated fats are:
- Coconut oil
- Good meat (if you have the chance, from grazing to grazing)
- Rely on monounsaturated fats
According to the results of the study linked above, after saturated fats also the amount of monounsaturated fats in the diet is a strong indicator of the hormone levels of testosterone you can expect.
Good sources of monounsaturated fats are few but easy to find:
- Olive oil (to be chosen with care and avoid those at 3 euros per liter)
- Learn to choose the right Omega 3 polyunsaturated fats
Unlike other types of fats, an increase in polyunsaturated fats in the diet is not linked to the increase in T in the blood, so they are often ignored by the bodybuilding communities.
But the truth is that if you don’t pay attention to WHAT of these fats you put in your diet, it will be much more difficult for you to keep testosterone high.
Let’s see the reason.
The vast majority of polyunsaturated fats that make up modern nutrition are Omega 6. When Omega 6 and Omega 3 are not taken in the right ratio, which is about 2: 1, these become the primary cause of inflammation, such as I have already explained in this article about joint pains .
Here on the right you can see a table by Prof. Loren Cordain: according to this statistic 80% of the population is deficient in Omega 3!
In fact, the ratio of Omega 6 and Omega 3 in the modern diet is a scary 10: 1.
Ok, but what does this have to do with the purpose of this article?
Simple: constant inflammation is one of the causes of the decrease in testosterone in the blood, because it recalls the production of cortisol (an anti-inflammatory hormone), which is notoriously antagonistic to testosterone. I remind you that the best sources of this fat are:
And of course the fish oil or krill oil capsules.