Testosterone is the most important hormone in the male body. Besides from its well known strength building abilities, an increase in testosterone has also been shown to increase creative thinking, boost energy levels, and reduce stress. Here are 7 simple things, you can do right now, to boost your testosterone levels.
Train for Strength Instead of Endurance
Next time you work out skip the 45 minute fat burning session on the elliptical. Instead fill in that time with exercises that will build muscle. Be it lifting free weights, machine assisted resistance training, or even going for a more intense 20 min of interval training on the elliptical, you need to make sure your muscles can feel it the next morning. Pushing your muscles to their limit safely damages them. Your body will release testosterone in order to rebuild the damaged muscles. This testosterone boost is far greater than anything you will receive from any other life style change.
Eat Lots of Real Meat
Protein drinks and powders have become common place among body builders and athletes throughout the world. Although these powders provide a good quality, fast absorbing protein source, they lack the many minerals and essential fats that are available in real meat. I would limit my protein isolate intake to ¼ of my total protein intake, and only right after workouts when my body needs the fast absorbing protein the most. I would make up the rest of my protein needs with lean chicken breast, fish fillets, and good quality lean red meat.
Don't Limit Your Cholesterol Intake
Cholesterol gets a bad rap these days because of its artery clogging affects. The truth is that the amount of cholesterol you have to eat to raise your overall cholesterol levels is a very large amount. Eating egg yolks in the morning will not hurt you at all. In fact, because testosterone is produced from cholesterol, eating the occasional steak will benefit your overall health.
Cut the Alcohol
Drinking heavily is the worst way to reduce your testosterone levels. Firstly it dehydrates you body. In this environment your body is no longer interested in rebuilding muscle cells, instead it is more interested on taking water out of your muscles to feed your more vital organs, this is why you feel so weak when you are hung over. To do this your body has to cut back on testosterone levels. Also the empty calories found in alcoholic beverages force you body to increase estrogen levels and decrease testosterone levels in order to convert these calories to fat and store them in your body.
Get Plenty of Zinc and Vitamin A
Eating lots of foods that are rich in Zinc and vitamin A, especially early in the morning, is one of the most effective ways of keeping your testosterone levels high all day long. This is because these nutrients play a vital role in testosterone production in the body. To get more zinc in your diet included foods like fish, beans and oysters. For more vitamin A eat lots of fresh brightly colored fruit and vegetables. For instance apples, carrots, pineapples, and blueberries are all very good sources of vitamin A.
Eat Regularly Throughout the Day
Your body needs a constant supply of calories to continue testosterone production throughout the day. By letting yourself go hungry you are starving your body of nutrients it needs, and decreasing your testosterone levels. Instead fill the time between meals with healthy snacks of lean meat, whole grains, and plenty of fruits and vegetables. These snacks will keep you full and satisfied longer, and also give your body all the nutrients it needs to keep your testosterone levels high.
Get a Good Nights Sleep
During the night is when your body does most of its body regeneration. These processes release a lot of testosterone. Not getting enough sleep can mess up your body's rhythm and can drastically lower your testosterone levels both during sleep and while you are awake. So find ways to get a solid 8 hours of sleep and you will be more productive with the time that you are awake.
If you can find ways to incorporate even a few of the things above into your lifestyle you will most certainly notice a difference in the way you look, feel, and think. I know that these tips have made a difference for me.
