One of the toughest things men have to deal with as they age is the declining levels of testosterone. Just how important is testosterone? Testosterone is the male hormone responsible for muscle mass and fast metabolism. Read on to learn how to boost testosterone.
How To Boost Your Body’s Testosterone Levels | Get It Up
By the time men hit 30, testosterone levels start to decline. This puts them at greater risk to different conditions — from cardiovascular problems to type 2 diabetes and obesity.
Testosterone is important for women, as well. Testosterone levels among women also peak during their 20s.
Women have traces of the anabolic hormone, though it is only around 10% of what men usually have. Women who lose their body’s testosterone also experience the same problems such as weight gain and sluggish metabolism.
Fortunately, there are ways to boost your testosterone levels. Here are simple things you can implement to boost your body’s testosterone.
1. Eat the Right Type of Dietary Fat
Dietary fat is considered by many as a bad thing. However, let’s agree that there are different types of fats you can consume.
Fats are needed by the body for metabolizing vitamins A, D, E and K. According to studies, fats can help boost the body’s testosterone level.
Consuming controlled levels of quality fats such as coconut oil, egg yolk, and olive oil can make a huge difference to how much testosterone your body produces.
2. Choose the Right Type of Cholesterol
Testosterone is basically made from cholesterol. Therefore, there’s a strong relationship between levels of testosterone to the amount of cholesterol you take.
But to stay healthy, you have to consider the type of cholesterol you are consuming. According to experts, HDL or high-density lipoprotein is the type of cholesterol you want to incorporate into your meals.
It is associated with the better cardiovascular condition and weight loss. What types of food usually contain HDL? Fish, vegetables, and fruits are among the most popular options for HDL-rich meals.
Supplementation is also important to increase your body’s testosterone level. Test boosters help your body produce more natural testosterone, leading to more lean muscle gains, faster fat loss, and can even help your libido. However not all Testosterone supplements are created equally. You’ll want one with potent ingredients that actually work.
Ingredients to look for in a Testosterone Booster:
- TRIBULUS TERRESTRIS: One study performed with Tribulus and elite Rugby players showed that Tribulus “significantly increased strength and fat-free mass.
- AMERICAN PANAX GINSENG: Panax American Ginseng is a true testosterone & libido-boosting all-star.
- CORDYCEPS MUSHROOM: This powerful, natural food has been shown in animal studies to significantly increase testosterone levels. Cordyceps has also been shown to increase endurance, which may help you in the gym… and in the bedroom.
- ASHWAGANDHA ROOT 4:1 EXTRACT: Ashwagandha can help reduce your body’s production of the testosterone-sapping stress hormone, Cortisol. Studies show that excess Cortisol can clamp down your testosterone levels. Studies show that Ashwagandha can also help significantly increase your testosterone levels. Ashwagandha may also help you rapidly gain strength. In one study, Ashwagandha Root helped lifters gain significant strength in the Bench Press while also packing on extra mass in the biceps, triceps, and forearms.
- HAWTHORN BERRY EXTRACT: Helps increase blood flow, and has been used to help support erectile health.
- LONGJACK ROOT: Helps boost strength and support free testosterone levels.
- EPIMEDIUM: Commonly known as Horny Goat Weed, this power-packed herb helps improve sexual performance by inhibiting the activity of PDE5, a chemical that blocks the dilation and blood flow to the genitals. Epimedium may also help bolster your testosterone levels, crush Cortisol, and improve your libido.
Our favorite testosterone booster supplement is TEST BOOST by Sculpt Nation. It’s made with research-backed ingredients guaranteed to help increase your test levels or your money back! You can grab a bottle risk-free by clicking here.
4. Be Smart in Your Training
If you intend to workout, try sticking to programs that have higher volumes, rather than low-rep-high intensity workouts.
There is enough evidence stating 70 to 80 percent of your 10-rep max repeatedly done could elicit the best testosterone response.
Also, focus on larger muscle groups of the body. Free weights have been proven to increase testosterone levels the most. If you are the type of person who loves to run for hours, you may want to stop this.
Longer hours of training could decrease the amount of testosterone in your body. As rule of thumb, stick to a 60-minute moderate to high-intensity workout instead.
5. Get Enough Sleep
Sleep is just as important as working out. Lack of sleep dramatically reduces your testosterone levels which then triggers body fat formation.
To get the most testosterone from sleeping, you should sleep for around 7 to 9 hours in a day.
Start training smarter by doing your push-ups correctly. Here’s a checklist you can follow:
The amount of testosterone in the body will eventually drop as we get older. Low testosterone levels have been associated with sluggish metabolism, which triggers problems ranging from type 2 diabetes to heart conditions. The good news is you can still find ways to naturally increase the body’s testosterone levels to have a healthier body longer.
Do you have anything else to add to our list of ways to boost the body’s testosterone levels? Tell us in the comments section below!