Testosterone! The powerful male hormone that strengthens muscles, burns fat, affects our mood, libido, energy, health and other effects.
As we get older, testosterone levels naturally decrease and have a major negative impact on everything I mentioned above. Here is a list of excellent ways to naturally increase testosterone regardless of age:
The training of endurance and resistance increase testosterone levels, but bodybuilding has the biggest advantage. Use heavier weights for maximum effect (the heavier weights you can handle correctly). Try to keep workouts less than an hour, with shorter rest periods between sets.
A sufficient and quality sleep affects testosterone in your body. Lack of sleep effectively decreases testosterone production and causes muscle loss. Having 7-8 hours of sleep is vital. All of the following happen when you are getting enough sleep: your body will repair your muscles, you will feel more energetic throughout the day and so do better strength workouts.
The Good Fats
Increasing your intake of good fats has been linked to higher levels of testosterone. Monounsaturated fatty acids of olives or nuts (and nut butters) are ideal. Good sources of saturated fat are found in coconut oil, egg yolks and cheese. HDL is known as good cholesterol, and low HDL cholesterol means low testosterone levels. Foods with saturated fats often contain HDL.
Zinc is an important mineral for testosterone. With a good diet, the increase in zinc will increase testosterone levels (especially if you have a zinc deficiency). Magnesium and vitamin B6 help the body absorb zinc and transform cholesterol into testosterone. Zinc-rich foods are oysters (see below aspartic acid), spinach, nuts, cocoa, mushrooms – are the natural foods that boost testosterone levels.
Aspartic acid is an amino acid that increases the production of testosterone. This amino acid is naturally present in the testicles. When consumed, it sends a signal to the brain to release a hormone that produces more testosterone. Aspartic acid occurs only in nature in order to avoid synthetic forms. Meat, poultry and eggs contain amounts of this acid, but oysters contain the highest amount and contribute most to testosterone.
Higher levels of vitamin D means higher levels of testosterone. Vitamin D is not just about testosterone because it regulates over 1,000 functions in the body and helps in absorption calcium, iron, magnesium, phosphate and zinc. Foods that increase testosterone (because they contain vitamin D) include egg yolks, fish and mushrooms are good sources, but nothing compared to getting sunlight (the best way to get vitamin D).
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