In this article, we’re going to discuss how to boost testosterone levels naturally. But, before that, let’s get into some details about this male hormone.
What is testosterone?
Testosterone is a male sex hormone. It has many functions, but its main purpose is to stimulate the development and maintenance of male sexual characteristics. It can be found in the blood, saliva, sweat, and urine. Testosterone production occurs in the testicles.
The production starts with the Leydig cells in the testes through a process called steroidogenesis. This process converts cholesterol to testosterone using an enzyme called 17β-hydroxysteroid dehydrogenase. A hormone called luteinizing hormone (LH) then stimulates this conversion from cholesterol to testosterone.
This hormone plays a key role in male reproduction by promoting sperm production and supporting libido, it also helps maintain muscle mass and bone density.
The hormone also has an influence on other tissues including the heart, brain, skin, hair follicles, and prostate gland. The more testosterone present in your body, the more masculine you will feel and look.
There are some side effects of having low testosterone levels. Below we’ll explain more.
Side effects of having low testosterone levels
Low testosterone levels can lead to a variety of side effects.
Some of the most common side effects of low testosterone levels are:
– Low libido
Among those, low testosterone levels can even cause weight gain and muscle loss.
Low testosterone levels can create sexual problems like erectile dysfunction which is the inability to get or maintain an erection suitable for sexual activity.
How does low testosterone cause weight gain?
Low testosterone is one of the most common causes of obesity in men.
Low testosterone levels have been shown to cause weight gain in both men and women. Increased estrogen levels in men can lead to a build-up of fat around the stomach. Low testosterone also decreases muscle mass, which leads to a slower metabolism and higher rates of body fat accumulation. Low testosterone is also linked to decreased libido, which can lead to lower energy expenditure and reduced physical activity levels, leading to weight gain.
The main reason for low testosterone levels is chronic stress, lack of exercise, and poor diet. When you are stressed, your body releases cortisol which blocks the production of testosterone in the testes.
Other causes of low T-levels are:
– Lack of sleep or irregular sleeping patterns
– Poor diet
– Alcohol consumption
– Smoking cigarettes – medications such as antidepressants, antipsychotics, chemotherapy drugs, etc.
Now that we know what testosterone is and what the causes of low T levels are, let’s find out how to boost testosterone naturally.
How to increase testosterone naturally?
The main things you’ll want to consider when figuring out how to raise testosterone naturally are:
- Regular exercise – exercise increases testosterone by releasing endorphins which help boost mood and decrease stress hormones like cortisol which can lower testosterone levels.
- Taking zinc supplements – zinc has been shown to help increase testosterone levels in men with low levels.
- Increase protein intake – protein is a building block of muscle and it helps with testosterone production. A good way to do this would be to eat more eggs or drink protein shakes in the morning.
- An overall healthy, balanced diet
- Decrease carbohydrate and sugar intake – a diet high in sugar, processed carbohydrates, and refined grains can raise blood sugar levels and lead to type 2 diabetes. It can also cause weight gain, which is associated with lower testosterone levels.
- Vitamin D supplementation – it has been found that Vitamin D has a wide range of health benefits including boosting testosterone levels, and many studies have proven that. Vitamin D helps boost testosterone levels in the body by regulating the release of luteinizing hormone and follicle-stimulating hormone. This makes it a common ingredient in testosterone booster supplements.
- Sunlight exposure – when we are exposed to sunlight, our skin synthesizes vitamin D.
- Magnesium supplementation – studies have shown that magnesium deficiency is one of the reasons for low T, and its supplementation can boost testosterone levels.
- Quitting smoking and drinking alcohol.
- Getting enough sleep (at least 7 hours of quality sleep every night).
- Avoiding stressors such as negative thoughts, toxic people, and bad habits.
- Olive oil intake – there are many benefits of using olive oil as a dietary supplement for a testosterone boost. It has been shown to be an effective treatment for hormone imbalance and has also been used in traditional medicine for centuries.
- Fatty fish – fatty fish is an excellent source of omega-3 fatty acids. These are great for the body and can help with a number of health conditions. They also have been shown to increase testosterone levels.
- Oysters – oysters are rich in zinc which is an essential mineral for testosterone production. They are rich in protein which can boost libido.
- Pumpkin seeds – pumpkin seeds are rich in zinc as well and may be a good natural testosterone booster.
Is testosterone important for weight loss?
As we previously mentioned, low T levels are associated with weight gain, so the answer is yes, testosterone is important for weight loss. And in fact this is true across both men and women. And yes that means women need testosterone too!
Are testosterone booster pills bad for you?
There are many different types of testosterone boosters on the market today. They all have their own pros and cons. Testosterone pills can be used by those who are experiencing low levels of testosterone due to aging or medical conditions. However, we think that is it best to increase testosterone levels naturally.
There are definitely many ways to boost testosterone naturally. If you’re suffering from weight gain, low T may be one of the causes for that. Regular exercise, a healthy lifestyle, and a balanced, healthy diet (with rich mineral & vitamin content) are a must if you want to increase your testosterone levels significantly and experience some weight loss results in the long run.
Testosterone-boosting foods can help you as well, as we previously mentioned, some of those include olive oil, pumpkin seeds, fatty fish, oysters, and foods rich in Vitamin D, magnesium, and zinc. And some testosterone booster supplements can help, but a lot are useless so you’ll have to do your research if you want to go down this route.
These foods are not just good for boosting your testosterone, they are also great for overall health.