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Exercise advice for serious athletes and fitness enthusiasts

5 Tips For Naturally Increasing Testosterone Levels

Testosterone is produced naturally in the males testes. But, as men grow older, their level of testosterone production declines. Recent studies suggest that lower levels of testosterone may be directly linked to sexual dysfunction, lack of sexual drive, loss of muscle mass and bone density as well as memory loss. As a result, millions of men want to increase their testosterone levels to sharpen their mental focus and boost their energy levels. While you can do so with supplements and prescriptions, there are natural alternatives. Below, we’ll describe 5 tips that you can use to increase your testosterone naturally.

Tip #1: Eliminate Extra Weight

When your body carries extra weight, your levels of estrogen increase. This can cause a decrease in the amount of testosterone produced by your body. While you’re unlikely to experience lower testosterone levels if you’re only a few pounds overweight, it is common in people that are clinically obese (approximately 20% or more over their ideal weight). Get rid of your body’s extra weight to prevent this from happening.

Tip #2: Lose Weight Slowly

A lot of people trying to lose weight attempt to shed the pounds quickly. Typically, this means consuming significantly less calories than your body burns each day. However, when men reach their 30’s, this type of rapid weight loss isn’t as effective. In fact, doing this can lower their testosterone levels.

Your body realizes that something dramatic is happening when you put it through this type of routine. It essentially determines that since your body is starving, there’s little likelihood that you’ll need testosterone. So, production of testosterone slows. Instead, focus on losing a few pounds each month. That way, you can be certain that your body continues to produce testosterone.

Tip #3: Get Some Sleep

Believe it or not, the amount of restful sleep you get each night can play a key role in your body’s level of testosterone. Studies have shown that the amount that your body creates can decline by almost 40% if you don’t receive adequate sleep every night. Try to get 8 hours of sleep, even if you don’t think you’ll need that much. If you want to preserve your testosterone levels, you’ll need the sleep.

Tip #4: Choose Monounsaturated Fats

Nuts, avocados and other foods with a high level of monounsaturated fats can help raise your body’s testosterone production. The reason why this happens isn’t clear, but nutritionists and medical experts claim that these types of healthy fats are crucial to the body’s ability to sustain and regulate production.

Tip #5: Stay Away From Alcohol

To maintain normal levels of testosterone, your body routinely tries to eliminate estrogen through your blood stream. Alcohol consumption prevents this from happening. Even moderate levels of alcohol can hamper the purge of estrogen. So, try to avoid alcohol to help maximize your body’s ability to create testosterone.

Choosing The Natural Path

Many people look to supplements, patches and prescriptions to increase their testosterone levels. Meanwhile, they’re doing things in their daily lives that are sabotaging their bodies’ ability to naturally boost these levels. Try to lose weight gradually while getting enough sleep each night. Also, stay away from foods with high levels of saturated fat. Finally, avoid alcohol. These are simple habits that you can form today to naturally boost your levels of testosterone.

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