Would You Like To Increase Your Muscle Gains?
In the world of bodybuilding, it’s very important to maximize muscle gains, so that in the shortest possible time we can achieve the goals that we propose.
Testosterone plays a very important role in our body…
As it helps us in increasing muscle mass and strength.
What Is Testosterone?
Testosterone is a sex hormone that is present in men and women, but in a smaller amount the latter.
It is known as a natural steroid produced by the body (adrenal glands, testicles in men and ovaries in women) and belongs to the class of androgenic hormones.
There are 3 types of testosterone that can be found fluctuating in the blood:
- Sex hormone binding globulin (SHBG)
- Free testosterone
In our case, we focus on free testosterone, since it is the one that brings various properties to the body.
Why Is It Important To Pay Attention To Your Testosterone Levels?
The testosterone hormone is responsible during puberty for one of the main drivers of physical changes, such as increased muscle, more serious voice and hair growth.
This means that the higher your testosterone levels, the greater the muscle gains and strength you’ll get.
Also, by increasing testosterone levels, you can get other health benefits like:
- Bone density (stronger bones)
- Better distribution of fat
- Mental and physical energy
How To Increase Testosterone Naturally?
There are a lot of ways to increase the testosterone levels of your body, but in this article i’m going to talk about natural ways to boost testosterone.
I will cover everything: from foods to boost testosterone to changes in everyday customs. Well, here you go, the best natural testosterone boosters out there:
1. Consume More Zinc
Zinc is very important for the natural production of testosterone, because it prevents testosterone from being converted into estrogen (the female hormone), and also helps to produce healthier sperm and a higher sperm count.
Similarly, it has been shown that restriction of zinc dietary sources leads to a significant decrease in testosterone
Among the foods with high presence of zinc are:
- Nuts and seeds
2. Eat Healthy Fats
By saying healthy, it means not only mono- and polyunsaturated fats, such as those found in avocados and nuts, but also saturated fats, which are essential for developing testosterone.
This does not mean that you have to follow a diet with very high fat content. Just make sure that at least 20% to 30% of your total daily calories come from healthy fats.
Examples of healthy fats you can eat to optimize your testosterone levels:
- Olive oil
- Butter from animals fed on pasture
- Nuts and seeds
- Egg yolks
3. Lose Body Fat
The more overweight you have, or the higher your body fat percentage, the higher your estrogen levels, because body fat contains an enzyme called aromatase, which turns your testosterone into estrogen, making your testosterone levels descend.
Do not try to eliminate too many calories when you’re trying to eliminate body fat, as your body will enter a “survival mode” and prevent you from producing testosterone.
Be sure to focus on eliminating 1 to 3 pounds of fat per week, primarily through fat loss routines and a basic diet plan, without neglecting your muscles.
4. Eliminate Excess Estrogen
The estrogen hormone in a man, makes it weaker and prone to gain weight, so it is important to get rid of it.
To achieve this you can consume more raw cruciferous vegetables, such as:
These cruciferous vegetables contain a chemical called diindolylmethane (or DIM) that helps your body eliminate excess estrogen.
You can also eat more fiber to naturally cleanse your body and eliminate the toxins that cause you to have excess estrogen, which is found in
5. Reduce Your Stress Levels
When you are under a lot of stress, your body secretes a stress hormone called cortisol that suspends the testosterone production process.
It also makes you have abdominal fat, and you know from the point above, that the more fat you have, the more estrogen you will have and the less testosterone.
To reduce it, stop worrying about irrelevant things, control your temper and always maintain a positive attitude.
6. Optimize Your Vitamin D Levels
Vitamin D is one of the most important vitamins.
Research has shown that it has several health benefits, and can also function as a natural testosterone booster.
In older people this vitamin D supplement not only helped increase testosterone levels, but at the same time optimized their calcium levels and reduced the risk of falls.
Here are ways to get more vitamin D:
- Daily sun exposure
- Egg Yolks
7. Increases Sexual Encouragement
If you are not currently feeling sexually stimulated (especially if you are over 40), then you can dramatically raise your testosterone levels if you feel sexually stimulated more often.
If you do not have sexual stimulation for long periods of time, it can actually lower your testosterone levels.
Simply having an erection will cause your circulating testosterone levels to rise significantly.
8. Have A Good Night Of Sleep
A study from the University of Chicago showed that men who slept less had lower testosterone levels than men who slept between 6 and 8 hours.
Your body produces the most testosterone, and the better you sleep the greater the amount of testosterone your body will produce while you are asleep, so…
It’s of paramount importance that your sleep hours are of great quality to obtain the best results possible.