Are you over the age of 40 and experiencing fatigue, low sex drive, mood swings, trouble focusing, and just not feeling like yourself?
If this sounds like you, then you might be dealing with low testosterone. Each year after the age of thirty, your body’s natural testosterone levels decline and become physically noticeable at forty and beyond.
So you may be asking, how do I counteract this or boost your testosterone levels?
Well there are several different things you can do to naturally increase your body’s production of testosterone, boost your libido, build muscle/lose fat, and improve your life:
- Get adequate sleep 7-8 hours minimum – most men are depriving themselves in this area, but this area of your life is vital not only to your testosterone levels but other aspects of your health. At night is when your testosterone production really kicks in and if you’re missing out on adequate sleep your missing this window.
- High Intensity training and/or heavy compound exercise – I not talking pussyfooting around the block “walking.” I’m talking squats, deadlifts, bench press, and pull-ups. Also high-intensity interval training will naturally jack your testosterone levels.
- Avoid processed foods and sugar – eating high amounts of sugar will literally kill your testosterone levels by greater than 50% within 2 hours of eating it. Stick to protein-rich foods, vegetables, and complex carbs.
- Eat foods with cholesterol and saturated fats – testosterone is produced from cholesterol/saturated fat. It’s been proven that these types of high fat foods have no impact on your heart health, so throw that excuse out the window. You need fat and cholesterol to produce testosterone. Eat organic free-range eggs, grass-fed red meat, seafood, real butter, and organic whole milk.
- Zinc, magnesium, Vitamin D – The fact is, most people in general are deficient in these vitamins. They are essential components to testosterone production in the human body. You should first get your levels tested by your doctor to see where you might be deficient. Personally, I suggest taking a ZMA supplement nightly before bed to help in this area.
- Taking testosterone boosters – A great option to try out. Testosterone boosters have a mixture of natural herbs and nutrients that have been scientifically proven to increase the production of testosterone in the body. Just make sure you get it from a reputable brand that has quality ingredients. For more information about test booster go to: http://primenutritionwellness.com
Another option that is not “natural” would be to start testosterone replacement therapy. There are several different options here – monthly injection, daily creams, or dermal pellets place under the skin that dissolves over the course of a month. Check with your doctor about this.