Testosterone is the main male characteristic hormone. Most men, especially young men, want to optimize production of this hormone to increase muscle gain and/or maintain muscle mass. Additionally, older men want to optimize testosterone levels to improve libido and overall sexual function.
A natural increase in testosterone levels can be achieved through diet and lifestyle changes and can be further enhanced through the use of certain supplements. These are outlined in the following important testosterone-boosting tips:
- Eat organic. Organic foods are less likely to contain hormone disrupters like pesticides, herbicides, plastic compounds, and fluorides. These chemicals can either 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 lower testosterone levels or interfere with its proper functioning in the body.
It is also best to drink fluoride-free water. Gravity-fed water filters with fluoride attachments can filter the fluoride out of the water.
- Eat the right carbohydrates. Eating low-carbohydrate foods (e.g., white wheat flour products: bread, cakes, cookies, chocolate, etc.) and/or sugar (sodas are an important source of dietary sugar) impairs healthy blood sugar balance and may reduce proper blood sensitivity Sugar control hormone insulin. Research in obese individuals with reduced insulin sensitivity suggests an association with reduced testosterone levels, which can be restored to normal as insulin sensitivity improves. This can be achieved by sticking to low GI foods that release carbohydrates slowly, good examples include sweet potatoes, basmati rice, whole wheat/rye bread (sourdough is best), and durum wheat pasta. You should also avoid or massively reduce sugar (a common equivalent to avoid is high fructose corn syrup).
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Take a zinc supplement. Zinc is needed for proper testosterone production. It is also required for the conversion of testosterone into other important forms of this hormone. A zinc deficiency actually reduces the number of testosterone receptors; meaning testosterone is less able to exert its effects. Zinc has been shown to restore decreased testosterone levels to normal or optimal levels. A good multivitamin/mineral will usually contain adequate levels of zinc and other key nutrients that help optimize testosterone levels. Look for zinc in the form of an amino acid chelate, citrate, or gluconate. Nuts and seeds are good dietary sources of zinc (pumpkin seeds are great).
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Take a magnesium supplement. The often-deficient mineral magnesium has demonstrated the ability to increase total and free testosterone levels. Free testosterone is the unbound active form of testosterone. Magnesium can be derived from a high quality multivitamin/mineral. The other option is a ZMA supplement, which usually contains a good combination of zinc and magnesium specifically formulated to optimize testosterone production. Again, nuts and seeds are great sources of magnesium and many other beneficial minerals.
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Avoid BPA plastics. BPA stands for bisphenol A, a plastic compound that appears to mimic the female hormone estrogen. Estrogen has a feminizing effect in men. BPA has been linked to lower testosterone levels and shrinking of the testicles in studies on rats! If possible, avoid food and drink in plastic containers, do not store food in plastic containers, and do not wrap food in plastic. Also note that receipts are often coated with BPA, many dental sealants contain BPA, and tin or steel food/drink cans are often lined with a plastic layer containing BPA. Do not heat food in plastic containers, e.g. B. in the microwave, as this may be more likely to result in BPA leaching into the food. Look for BPA-free plastic containers and bottles. Some sports shakers even state that they are BPA-free, for example.
These tips are designed to help you achieve your desired goal of optimal testosterone levels while increasing your overall well-being.
Thanks to Alex Vita
