Did you know that the average Okinawan man in Okinawa at the age of 100 has a much higher testosterone level than the average American man who is 30 years younger, and that the low testosterone level in men today is increasing rapidly? Several factors, including lifestyle, body weight and an inadequate diet, increase testosterone levels.
Maintaining proper testosterone levels can be difficult, and I’m not just talking about the men here. Healthy women get up to 300 micrograms of testosterone per day in their ovaries and adrenal glands.
Like men, women with low testosterone often suffer from chronic fatigue, decreased libido and a reduced sense of well-being. It’s really a hormone that everyone should watch out for.
However, low testosterone levels are particularly relevant in men today, and I will explain why and how you can tackle this.
If you have low testosterone levels, like many men, these testosterone-stimulating foods and lifestyle changes will help you recover faster.
How testosterone works
You probably know more about testosterone, the sex hormone responsible for defining masculinity. And, yes, it is.
However, adequate levels of this important hormone are also needed to stimulate sexual desire, increase libido, increase excitement and achieve sexual satisfaction in both men and women. The following must also be kept:
- A healthy response to pain
- A sufficient number of red blood cells
- Sleep regularly
- Optimal bone density
- Muscle mass
- A high energy level
As men and women age, their T level naturally decreases, but this can accelerate faster than normal with a typical American lifestyle:
- Chronic stress
- an unbalanced microflora
- Low in vitamin D
- Insufficient movement
- Prescription medicines (especially statins)
All these risk factors weaken the normal immune response, lead to obesity and diabetes, put a strain on the body and reduce metabolism. My friends, this is the recipe for low T, and most people are stuck on the mill wheel, desperate for a ticket off the track.
Studies show that low testosterone levels are now so high that up to 40% of men over the age of 45 are affected. No one knows the prevalence of women with low T levels yet, but an article in the Wall Street Journal suggests that the pain epidemic that many women face may be related to hormonal imbalances, particularly testosterone.
It’s no wonder men and women are rushing to get their hands on makeshift testosterone supplements, but there are natural testosterone enhancers that also work, including the following products
Top 7 Testosterone stimulating foods
What are the best foods to increase testosterone levels? These seven guys are among the most effective.
1. Healthy fats
Healthy fats are a group of foods that stimulate testosterone.
Most men with low testosterone levels eat too much unhealthy food and too many carbohydrates. You have to get rid of those empty calories and fill yourself with healthy fats.
A study published in the journal Steroid Biochemistry investigated the effects of nutrition on serum sex hormones in healthy men. The results showed that serum levels of androstenedione, testosterone and free testosterone also decreased in men when the intake of healthy fats was reduced. This suggests that you can add low testosterone to your list of risks for a low-fat diet.
The best healthy fatty foods that increase testosterone levels:
- Coconut oil
- fermented milk products such as goat’s milk kefir, yoghurt or raw goat’s or sheep’s cheese
- high-quality fish oil
- Olive oil
2. Good quality protein
In order to maintain a healthy testosterone level, it is important to consume high-quality sources of protein. Studies show that protein restriction or protein energy deficiency affects the biosynthesis of testosterone.
Eating high quality sources of protein also promotes a feeling of fullness and helps prevent overeating. Since a higher percentage of body fat can lead to a decrease in testosterone production, it is important to maintain a healthy weight.
Try the following protein-rich foods:
- Grass fed beef
- Wild salmon
- Organic chicken
- Leg construction proteins
- Whey protein
3. Complex carbohydrates
Eating complex carbohydrates is important for optimizing testosterone levels and conserving energy. This is especially true for athletes or men who do weightlifting.
Studies indicate that dietary protein helps to minimize the decrease in insulin-like growth factor I, which is associated with low calorie intake and high energy expenditure.
Some of the best complex carbohydrates to boost energy and mood while maintaining healthy testosterone levels include
- Brown rice
- Chickpeas and other beans
- Sweet potatoes
The consumption of ginger has been associated with an increase in testosterone production, especially in men suffering from oxidative stress. Participants in the study regularly took ginger supplements, which improve testosterone levels by increasing the production of luteinizing hormones, normalizing blood sugar levels and reducing oxidative stress.
You can also include ginger in your diet by drinking ginger tea, using the root to make fresh juices or adding it to recipes.
Ashwagandha is an adaptogenic herb that helps the body control stress and lower cortisol levels. Studies show that it also promotes youthfulness, increases muscle strength and stamina, and increases testosterone levels.
A study published in the American Journal of Male Health found that taking ashwagandha over a period of eight weeks was associated with a 14.7% increase in testosterone levels compared to placebo.
Ashwagandha can be consumed in different ways. It is available in tea, capsules, tinctures and powders.
6. Zinc-based foods
Zinc is an important nutrient for hormonal health and plays an important role in hormone production by naturally increasing testosterone levels. Studies show that zinc plays an important role in modulating serum testosterone levels in normal men.
Some of the best zinc-rich foods are:
- Grass fed beef
- Pumpkin seeds
- Cashew nuts
7. Magnesium-based foods
Studies show that magnesium intake is associated with increased testosterone levels in male athletes. We also know that magnesium plays an important role in the metabolism of vitamin D and improves the quality of sleep, both of which are important for normal testosterone production.
Some of the best foods are rich in magnesium and increase testosterone levels:
- Wheat bran
- Dark chocolate
- Sunflower seeds
- Pumpkin seeds
- cooked spinach
- Almond oil
Foods that kill testosterone
Although you may want to eat more food that increases testosterone levels, there are foods here that you should avoid to increase your T
If you want to normalize your hormone levels and increase your testosterone levels in a natural way, the first thing you need to do is stop the sugar habit immediately. It has been reported that the average American consumes 12 teaspoons of sugar per day (about two tons of sugar in a lifetime), and sugar has been linked in several ways to the depletion of the T level.
According to the American Diabetes Association (ADA), type II diabetes patients, for example, are twice as likely to develop a low level of T:
- When you follow a sugary diet, your blood sugar level becomes chronically high.
- To control blood sugar, the pancreas works overtime to produce insulin, which helps to extract sugar from the blood and bring it into the cells where it is metabolized for energy.
- When your cells are exposed to insulin for prolonged periods of time, you eventually develop insulin resistance, leading to type II diabetes.
Once diabetes develops, the body is no longer able to produce sufficient amounts of testosterone as it should, and the ADA recommends that diabetics, when they begin to develop any of the above symptoms, check their T levels with their doctor.
If you can follow these steps, you will find that the natural increase in your testosterone level gives excellent results.
2. Refined cereals
Refined grains have little nutritional value and studies show that, like sugar, they can have a negative effect on blood sugar levels and can lead to insulin resistance. We know that diabetes can cause a decrease in testosterone, so it’s best to stick with good complex carbohydrates.
Avoid refined grains:
- Wheat bread
- White flour
- white noodles and rice
Studies show that excessive alcohol consumption can lower testosterone levels. Alcohol also impairs the function of the testicle cells of Sertoli, which play an important role in the maturation of the sperm.
Alcohol consumption can reduce the production and release of hormones necessary for reproductive function and inhibit the production of hormones in the hypothalamus.
Because of the potentially toxic effects of alcohol, particularly on the male reproductive system, it is important to drink alcohol in moderation.
Other natural testosterone enhancers
In addition to eating more testosterone-stimulating foods, the following lifestyle changes can improve T levels.
1. Intermittent power supply
The first of the natural testosterone enhancers is intermittent fasting.
One of the biggest advantages of intermittent fasting? It has been shown that testosterone levels increase by almost 200% to 400%.
In addition, a study by the University of Virginia School of Medicine found that growth hormone levels increased by 2000 percent from baseline in men who ate no calories for 24 hours, with growth hormone levels correlating to testosterone levels.
Through intermittent fasting, your organs can rest, especially your liver, which is so important for the natural balance of hormones, especially testosterone.
2. Strength training and Interval training
If you want to increase your testosterone and HGH levels naturally, combine strength training with HIIT (high intensity interval training).
Go to the gym at least three days a week and lift weights. The use of heavy weights for 6 to 12 reps with large muscle groups such as quadriceps, hamstrings, back, shoulders and chest will help your body to develop maximum muscle.
Researchers at Ball State University have discovered that strength training can cause the release of growth hormone and testosterone.
Another study by the University of Nebraska Medical Center investigated the acute effects of weight gain on serum testosterone levels. The results showed that the participants had increased serum testosterone levels, even at moderate weight and exercise.
In addition to strength training, the combination of this training with interval training such as explosion training is the best overall combination to increase HGH. In fact, it has been shown that breathing training not only increases the T level, but also helps to maintain a high testosterone level and prevent it from dropping.
During power training at high speed, 90-100% of the maximum power is used for a short period of time to burn off the sugar (glycogen) stored in the body, followed by a recovery period with little impact.
Your body will burn fat within the next 36 hours to replace your vital energy reserves. In addition to increasing T levels, it can help to burn three to nine times more fat, reduce resting heart rate, lower blood pressure, keep the brain young by increasing blood flow, and help detoxification by stimulating the lymphatic system.
3. Liver detoxification
Your liver is so important for your testosterone level. Research shows that when the liver is not functioning optimally, this affects testosterone production. This is because the liver has an enzyme that joins the 17-beta-hydroxyl group of testosterone.
A study published in the journal Gastroenterology and Hepatology found that serum testosterone levels decrease in 90% of men with cirrhosis, with levels decreasing as liver disease progresses. This shows how important liver health is for your testosterone, and numerous studies confirm the impact of liver function on testosterone.
4. Voltage reduction
For most men with low testosterone levels, if you are struggling with frustration, lack of forgiveness, anger, etc., you may be able to lower your testosterone levels. This is one of the ways chronic stress affects your quality of life.
Mental and physical stress can be very therapeutic and is even necessary for the body. The problem is that with chronic stress the body gets stuck in a state in which it constantly releases cortisol (the stress hormone).
A study published in 2010 in Hormones and Behaviour was the first to suggest this in a clinical evaluation of the double hormone hypothesis. They found that when the cortisol level is high, testosterone also reacts with a peak, but soon after the floor is much lower than before the cortisol shot!
This means that you want to find ways to relieve stress in order to maintain your testosterone levels.
5. Vitamin D
Vitamin D3 is one of the most important nutrients that can help increase testosterone levels. A 2011 study published in the journal Hormone and Metabolic Research showed that taking vitamin D naturally increases testosterone levels by up to 30% in overweight men.
If you have symptoms of vitamin D deficiency, it will completely reduce your testosterone level. You want to expose yourself to the sun for 20 to 30 minutes a day to cleanse your body and get this vital vitamin D.
On days when you don’t have 20 minutes of direct sunlight on your skin, you should take a supplement of 5,000 International Units of Vitamin D3.
6. Maintaining sleep quality
An article in Contemporary Opinion on Endocrinology, Diabetes and Obesity suggests that getting enough sleep at the right time are two of the most effective natural ways to increase testosterone levels. Most people need about seven hours of sleep a night.
Your body’s circadian rhythm essentially adjusts every night, releasing chemicals such as cortisol that contribute to the overall hormonal balance that can prevent low T levels.
The ideal is to go to bed at 10 p.m. and wake up around 6 a.m. for optimal hormonal balance.
7. Percentage of lower body fat
Dr. Gary Wittert, director of the University of Adelaide Medical School in Australia, said that weight loss has a predictable and linear relationship with naturally high testosterone levels.
If we look at the effects of insulin resistance and bad sleeping habits on testosterone, it makes sense because they are all closely related to obesity. It is essentially about removing processed sugar from the diet, which has been associated with insomnia, obesity, diabetes and a large number of hormonal imbalances.
Risks and side effects
Healthy testosterone levels are important for both men and women. For people with low testosterone levels, these natural remedies and testosterone-stimulating foods can help normalize your levels.
It is important to discuss with your doctor the steps you are taking to maintain healthy testosterone. This is especially true if you are starting a new testosterone supplement.
- Low testosterone levels are not uncommon in American men. This may be due to factors related to nutrition, lifestyle and well-being.
- There are foods that increase testosterone levels and help the body maintain normal hormone production.
- The best testosterone-stimulating foods are those that are rich in healthy fats, fibres, proteins, magnesium, zinc and probiotics.
- You should also avoid or restrict foods that are harmful to testosterone, such as sugar, refined grains and alcohol.
- Other natural testosterone stimulants include intermittent fasting, strength training, liver detoxification, stress reduction, vitamin D supplementation, quality sleep and body fat reduction.