Today, we’re going to show you what testosterone is, why it’s so important for your overall health, what happens when it decreases, and how to maintain its levels naturally.
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- What Is Testosterone All About?
- What Happens When Testosterone Declines
- How to Maintain Your Testosterone Levels
So, What Is Testosterone All About?
The most important male sex hormone, testosterone is found in both men and women. However, men have much higher levels of it than women.
It is a steroid hormone, produced in men’s testicles and women’s ovaries, and the adrenal glands also produce small amounts of it.
Yes, women have a smaller amount of testosterone than men, but it’s critical for many of the essential processes in a woman’s life.
Testosterone is vital to a person’s overall health and well-being throughout their life, and its power is almost mythical. It is most often associated with sex drive and plays a vital role in sperm production, and it can also boost muscle, burn body fat, and support your mood, sleep, libido, and energy.
Testosterone production increases during puberty, causing both physical and emotional changes, before decreasing at a rate of around 1% a year after the age of 30.
What Happens When Testosterone Declines
While testosterone levels naturally declines as a man ages, other factors can also negatively affect this hormone production, such as cancer treatments, injury to the testicles, chronic health conditions (AIDS, kidney disease, alcoholism, cirrhosis of the liver), and stress.
Unfortunately, the slow decline in testosterone levels after the age of 30 puts men at greater risk for heart disease, obesity, type 2 diabetes, low mineral density, reduced muscle mass, thinner bones, depression, impaired sexual function, and diminished physical performance.
Interestingly, testosterone also plays an important role in female health and sexual well-being. So, don’t think the reduced levels of this anabolic hormone won’t affect women as well.
The levels of testosterone in women reach its highest value in their 20s and decrease after that.
This decline in testosterone can negatively alter the balance between testosterone and estrogen, resulting in an increase in body fat, slowed metabolism, reduced strength and bone mineral density, and difficulty putting on muscle.
Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time.
How to Maintain Your Testosterone Levels
The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age.
Thankfully, there are many evidence-based ways you can naturally increase your testosterone levels.
And here we give you a list of the best testosterone boosting strategies to help you be the strongest, fittest, healthiest, and happiest person you can possibly be.
1- Exercise and Lift Weights
High intensity training, especially resistance training is one of the most effective ways to increase your testosterone levels. Do large muscle group and be sure to lift heavy! This post will show you the Top 10 Resistance Training Exercises.
2- Eat Protein, Fat and Carbs
Good fats such as coconut oil, grass-fed butter, avocados, olive oil, and fish oil provide the key fatty acids needed for testosterone production. These are high-quality Coconut Oil and Fish Oil pills.
Research also shows that carbs can help optimize testosterone levels during resistance training.
Furthermore, eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone. This post shows you How High Protein Foods Burn Fat Naturally, and these are also the Best Fat Burning Foods for Weight Loss.
3- Minimize Stress and Cortisol Levels
When you’re under stress, your body releases high levels of the hormone cortisol. And this unnatural elevations in cortisol can quickly reduce your testosterone levels.
So, for healthy hormone levels, you should try to manage stressful situations in your life.
Focus on a diet based on whole foods, regular exercise, meditation, deep breathing, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and enhance your health and testosterone levels.
And if you need more help to reduce stress, these two products are great for unwinding after a long day at work and feeling good again, or helping erase occasional daily stresses: Mood Lift and 5-HTP.
4- Optimize Your Vitamin D Levels
Vitamin D, a steroid hormone, is quickly becoming one of the world’s most popular vitamins. And Research has shown that it has various health benefits.
It is essential for the healthy development of the nucleus of the sperm cell and helps maintain semen quality and sperm count. And Low vitamin D3 is associated with low testosterone production.
One study found that supplementing with around 3,000 IU of vitamin D3 per day had a significant increase in testosterone levels by around 25%.
Therefore, be sure to increase your vitamin D through getting regular exposure to sunlight or taking around 3,000 IU of a high quality vitamin D3 supplement daily.
If you’d like to try supplements, Evolution Slimming has a very good selection available.
5- Consume Plenty of Zinc and Magnesium
Zinc and Magnesium are important for testosterone production, and their deficiency may cause a drop in this hormone.
Therefore, be sure to optimize these nutrients levels. Pumpkin seeds are one of the richest sources of both zinc and magnesium. Also, You should make green drinks or use super green powders, and this is an amazing Super Greens Powder with 17 Super Fruits & Vegetables. Consume also whole grains and healthy organic meat products.
If you decide to use supplements, these are very good Zinc and Magnesium products. Additionally, here you can find zinc and magnesium combined together in one supplement: EvoSport Zinc & Magnesium ZMA
6- Take Vitamin and Mineral Supplements
Specific vitamins and minerals may be beneficial for maintaining testosterone levels.
In one study, zinc and vitamin B supplements increased sperm quality by 74%. and other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels.
If you’d like to take Multivitamins supplements, Bauer Nutrition has a very good selection available.
Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be the best. You can read about them in the previous sections.
7- Get Plenty of Restful and High-Quality Sleep
Getting good sleep is just as important for your health as diet and exercise, and it can affect the levels of hormones and chemicals that the body needs to function correctly, including testosterone.
Lack of sleep will result in increased stress hormone production and decreased testosterone. Therefore, it is absolutely critical to get plenty of high-quality sleep to produce healthy sex hormones and optimize your long-term health.
People should aim to sleep at least 7 to 8 hours each night, and research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.
If you need help in falling asleep faster and staying asleep longer in order to wake up refreshed and energized, then you should try Hemp Gummy Bears or Mellow, two amazing natural sleep aids that include a blend of calming herbal extracts.
8- Use Branch Chain Amino Acids (BCAA)
Research suggests that getting in high quality essential amino acids (BCAAs) will help improve muscular strength and endurance, build lean body tissue, burn fat, and results in higher testosterone levels, particularly when taken along with resistance training.
While BCAAs are available in the market as supplements, you can find high concentrations of BCAAs like leucine in dairy products, especially cheeses and whey protein.
But, Even when getting leucine from food naturally, instead of using it as an anabolic agent it’s often lost or used as a building block. So, to create the ideal anabolic environment, you need to raise leucine consumption more than just maintenance levels.
9- Take Natural Testosterone Boosters
There are many testosterone treatments like anabolic steroid injections, hormone replacement therapy, and pro-hormones. But, it’s found that most of them artificially induce testosterone into your body, leading possibly to some unwanted side effects.
Only a few natural testosterone boosters for those with infertility or low levels are supported by scientific studies.
So, how do they work?
They increase the natural production of testosterone in the body, by not including testosterone themselves, but stimulating free testosterone production in your body using high-quality natural ingredients in right proportions.
These products are absolutely safe to use and suitable for both older and younger men, for athletes and bodybuilders, who wish to enhance their testosterone levels and physical features naturally.
If you would like to take one of these supplements to increase your testosterone naturally, we recommend taking the supplement named Testogen.
Testogen is proved to offer the advantage of combining a premium blend of natural ingredients that safely stimulate the production of more testosterone, and the sexual functions simultaneously.
According to its manufacturer, Testogen has the potential to:
- Increase your strength
- Help you burn fat & improve muscle size
- Give you more energy & stamina
- Sharpen your focus
- Raise your sexual libido
- Offer you stronger & more frequent erections
- Improve your sleep quality
- Boost Your Recovery Rate Between Workouts
If you want to give it a try, just get to The Official Testogen Website and get yours today!
And in case you need an alternative to Testogen, you can find a very good one here: TestRX – Testosterone Booster.
That’s it for what testosterone is and how it affects your health.
We really hope you find this article helpful and don’t forget to share it with your friends and family, because you never know who you can help with it!