The testosterone has acquired some notoriety in recent times. Most people seem to associate it with steroid use, with anger and with violence in general testosterone boosters.
Now, while some men who have high testosterone levels may show these characteristics, this is actually attributed more to traits that have to do with their own personality than to having high testosterone levels.
In fact, new research on the subject is showing that there is no obvious relationship between undesirable gestures previously associated with testosterone and its actual levels in the body.
So leave me unconditional this article saying that having high testosterone levels, or trying to increase your testosterone levels, does not make you a bad human being – in fact, probably what would make a better one. However, getting natural testosterone increased has nothing to do with it when it is achieved through artificial means.
Testosterone is a hormone that occurs naturally and plays a critical role in both men and women, even though it occurs in higher concentrations in men.
It is the predominant male sex hormone, and also plays an important role in optimizing a number of coveted traits or qualities:
- Increase in muscle mass
- Higher energy levels
- Improvement of cognition
- Reduction of the risk of osteoporosis
- Increase libido
- Improves insulin administration
On the other hand, however, if our testosterone levels are not optimized (or are low), you can suffer this type of inconvenience:
- The lack of confidence
- Depression
- Irritability
- difficulty to sleep
- Low energy levels
- Loss of sexual desire
- Storage of fat in the upper part of our body
Tips to increase natural testosterone
Having introduced the subject, we will analyze in more detail what ways exist to increase testosterone through natural means, that is, without having to use drugs that stimulate its growth:
Increase natural testosterone – Overweight
Staying lean and muscular increases the level of testosterone in the body. There are many studies related to this subject in this field, which show that the more body fat a certain subject has, the lower their testosterone levels.
So, it is definitely worthwhile to optimize our diet, and start an exercise program aimed at burning fat through an effective training methodology.
Increase natural testosterone – Sleep
Sleeping 7-8 hours each day, and trying to take a nap for 20 minutes in between, is positive to increase testosterone naturally. Sleeping properly has a strong correlation with optimal testosterone levels, and should be a priority in our priority list, if we want to increase it.
In fact, a study published at the University of Chicago showed that men who slept an average of 5 hours of sleep or less experienced a drop in testosterone levels of 10 to 15 percent.
Increase natural testosterone – Natural fat consumption
We must ensure that we are consuming healthy fats in adequate amounts such as coconut oil, olive oil, nuts, avocado, fish oil and lean meats from animals such as veal.
This will ensure that the cholesterol level stays in line and that we stimulate the development of testosterone. If the consumption is balanced, there is a strong correlation between the consumption of a diet high in healthy fats, and the production of testosterone.
Increase natural testosterone – Alcohol
We must limit the consumption of alcohol (especially beer), since alcohol has a negative impact on testosterone levels, not to mention the accumulation of fat in the waist.
Now, while it is true that short-term alcohol consumption is probably not going to affect your testosterone levels, in the long term the effect is tremendous, so it is better to prevent than to cure, and we should try to minimize it in our routine. Weekly the impact that alcohol may have on our diet .
Increase natural testosterone – Carbos
Additionally, we must control the intake of carbohydrates, because immediately after any meal rich in carbohydrates there is a temporary drop in testosterone levels.
While this fall is only temporary, if we are eating 3-4 carbohydrate-rich meals throughout the day, this will result in lower levels of testosterone permanently.
In order to control the consumption of carbohydrates, all we have to do is limit the intake of starchy or simple carbohydrates, 2 hours before and after the training session of the day. This will ensure that your body is skilled in handling insulin spikes.
Increase natural testosterone – Vegetables
Eating lots of vegetables, especially cruciferous vegetables, such as broccoli, cauliflower and cabbage is a good strategy. Cruciferous vegetables contain compounds, which have been shown to be necessary to eliminate the negative estrogens from our body.
In general, vegetables also improve alkalinity, and maintain controlled inflammation, which will promote a leaner and healthier body, increasing testosterone levels.
Increase natural testosterone – Heavy training
We must ensure train with high loads, doing compound exercises often as squats, dead weight, barbell rows, bench presses, the chin, shoulder press, who have always been exercises that have increased muscle mass notably.
The relationship of these exercises with testosterone is associated with the fact that training large muscle groups significantly increases testosterone.
Increase natural testosterone – Stress
We have to be aware that our stress negatively influences testosterone. A high level of stress increases cortisol (sometimes chronic), and when cortisol is high, testosterone is low.