When it comes to hormones, testosterone is considered the king hormone. In men, testosterone is produced primarily in the testicles. In women, testosterone is produced in the ovaries, although in much smaller amounts. The production of testosterone in the body begins to increase significantly in the late teens and begins to decline after the age of 30. Testosterone is the main sex hormone and has a huge effect on muscle mass and bone density, body fat levels, mood, and redness. production of blood cells.
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 several ways you can increase your testosterone levels to maintain optimal levels of this critical hormone.
Signs and symptoms of low testosterone:
- Little interest in sex (low libido)
- Unable to maintain or get an erection
- unable to build muscle
- Lethargy, weakness, and low energy levels in general
- inability to concentrate
- low motivation
- unexpected weight gain
- Hair loss
- Decreased strength during exercise.
- Signs of gynecomastia, an abnormal increase in the size of the breast tissue
- Decreased muscle and bone mass
- Difficult to focus
- weight gain
- painful intercourse
If you experience at least 3 of the above symptoms consistently, meaning they are present every day, and you have been experiencing them for more than a few weeks, see your doctor for a testosterone level blood test , then take the following steps…
How to increase your natural testosterone levels:
- Reduce your stress levels
In today’s fast-paced, fast-paced society, lowering your stress levels can be easier said than done. We worry about our jobs and children and stress about finances and relationships. Research has shown that being chronically stressed increases cortisol levels. Cortisol is a stress hormone that your body releases in small amounts throughout the day in response to different stimuli. However, chronically elevated cortisol levels can cause your testosterone levels to plummet rapidly.
- Get plenty of sun (vitamin D)
Vitamin D is known as the sunshine vitamin. In addition to having numerous health benefits, including helping with weight loss, it can also work as a natural testosterone booster according to a study by German researchers. Ideally, you’ll want to get at least 20 minutes of sun exposure per day to optimize your body’s vitamin D levels.
If you live in the far north, in a climate without much direct and regular sunlight, and daily sun exposure is not realistic for you, I recommend that you supplement with a quality vitamin D product.
- Supplement with Fenugreek
Fenugreek is a plant that has 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 golden brown fenugreek seeds. It is commonly used as a spice and is 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 primarily used to increase testosterone and libido. In one study, researchers gave 500 mg of fenugreek per day to 30 college-age men. The men combined fenugreek with an 8-week weightlifting program and performed four training sessions per week, and half of them received the supplement.
When the researchers compared the fenugreek supplement group to the no-supplement group, they noted a slight decrease in testosterone in the no-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 walk away from meat, eggs and butter
Meat, especially red meat, if it’s one of the leaner varieties like sirloin, top round, or London broil, is an excellent testosterone booster. This is because red meat is high 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 feeding between feedlot cows and grass-fed or grass-fed cows. Like lean red meat, eggs are an excellent source of saturated fat and cholesterol that help boost natural testosterone levels.