Boost Testosterone: Top 5 Natural Tips

Testosterone is the main male characteristic hormone. Most men, especially young men, want to optimize the production of this hormone to increase muscle gains and / or maintain muscle mass. Also, older men want to optimize testosterone levels to improve libido and overall sexual function.

Increasing testosterone naturally can be achieved through diet and lifestyle changes, and can be further enhanced through the use of certain nutritional supplements. These are outlined in the following key tips to improve testosterone:

1. Eat organic. Organic foods are less likely to contain hormone disruptors such as pesticides, herbicides, plastic compounds, and fluoride. These chemicals can mimic the effects of the female hormone estrogen in the human body and / or directly interfere with healthy testicular function. Obviously this would tend to reduce testosterone levels or decrease its proper functioning in the body.

It is also recommended to drink water without fluoride. Gravity-fed water filters with fluoride attachments can filter fluoride from water.

2. Eat the right carbohydrates. The consumption of foods with low-quality carbohydrates (for example, white wheat flour products: breads, cakes, cookies, chocolates, etc.) and / or sugar (soft drinks are an important source of sugar in the diet) negatively affects healthy blood sugar balance, potentially reducing adequate blood sensitivity. insulin sugar control hormone. Research in obese individuals with low insulin sensitivity indicates an association with low testosterone levels, which may return to normal once insulin sensitivity improves. This can be achieved by sticking to low GI slow release carb foods, good examples are sweet potatoes, basmati rice, whole wheat / rye bread (sour dough is best) and durum wheat pasta. You should also avoid or massively reduce sugar (a common equivalent to avoid is high fructose corn syrup).

3. Take a zinc supplement. Zinc is necessary for the proper production of testosterone. It is also necessary for the conversion of testosterone to other important forms of this hormone. A zinc deficiency actually reduces the number of testosterone receptors; which means that testosterone is less able to exert its effects. Zinc has been shown to increase lowered testosterone levels to normal or optimal levels. A good multivitamin / mineral usually has a decent level of zinc and other important nutrients that help optimize testosterone levels. Look for zinc in the form of an amino acid chelate, citrate, or gluconate. Nuts and seeds are a good food source of zinc (pumpkin seeds are excellent).

4. Take a magnesium supplement. The often deficient mineral magnesium has been shown to increase total testosterone and free testosterone levels. Free testosterone is the active free form of testosterone. Magnesium can be obtained from a good quality multivitamin / mineral. The other option is a ZMA supplement, which generally contains a good combination of zinc and magnesium, specifically formulated to optimize testosterone production. Again, nuts and seeds are a great source of magnesium and many other beneficial minerals.

5. Avoid BPA plastics. BPA stands for bisphenol A, a plastic compound that appears to mimic the female hormone estrogen. Estrogen has a feminizing effect on men. BPA has been linked to decreased testosterone and shrinkage of the testicles in rat-based studies! As much as possible, avoid food and drinks in plastic containers, avoid storing food in plastic containers, and do not wrap food in plastic. Also note that until receipts are often coated with BPA, many dental sealants contain BPA and tin or steel food / beverage cans are often lined with a plastic coating that contains BPA. Do not heat food in plastic containers, for example in the microwave, this is potentially more likely to leach BPA into the food. Look for BPA-free plastic bottles and containers. Some sports shakers claim, for example, that they do not contain BPA.

These tips should help you meet your desired goal of optimal testosterone levels and increase overall well-being in the process.