Curated from: The Athletic Build
If you’re a guy interested in improving your health and well-being, you need to know about Testosterone. Easily ranking in as the most important hormone in the male body, Testosterone has a wide variety of different functions.
Some of these include:
- Muscle regulation (establishing how quickly muscle is built and the quality of muscle mass)
- Maintaining optimal bone density
- Promoting good mental clarity
- Enhancing your feelings of overall well-being and masculinity
- Fostering a healthy sex drive and peak sexual performance
- Keeping your body lean through increased insulin sensitivity and a higher metabolic rate
Put simply, testosterone is what makes you a man. Without it, all the male traits that you typically show will start to dissipate and health problems will begin to result.
Because of this, many men are starting to become more aware of their own testosterone levels and come to better understand what they can to do optimize and improve their levels on a day to day basis.
Facing the inevitable – Getting older
With the body naturally decreasing testosterone production around your late twenties and thirties, if you don’t take action, you will soon start to see and feel the effects of lower testosterone levels.
Natural or synthetic?
One of the more dangerous and less talked about routes that sadly, many men take to increase their testosterone levels is through the use of unnatural substances such as steroid injections.
Not only does this come with a wide variety of undesirable side effects (often worse than low testosterone to begin with), but once you stop using this form of treatment, your body can literally shut down its own natural production of testosterone, so then you could by relying on drugs for the rest of your life.
This is why turning to natural testosterone boosters – products that work with your body to enhance normal production rather than replacing production altogether like the non-natural treatments do, is the far superior way to go.
So let’s take a closer look into the natural ways that you can elevate your testosterone levels. Using a natural testosterone boosting supplement will always be the most powerful method, however making sure your lifestyle, diet, and workout program measure up will be vital to results as well.
When it comes to those supplements just mentioned, there are a number of powerful ones that you can use. What’s even better is that being they are natural nutrients your body requires on a daily basis anyway, this means that you will reap even further benefits from adding them to your day.
In today’s world where most of us spend the better part of the day cooped up in an office, we are not getting the natural sunlight that we used to get. The body’s only way of making vitamin D just happens to come from sunlight exposure.
So unless you have a career that keeps you outside throughout the day, chances are you’re falling deficient.
Even when people do manage to get out in the sun, they cover their skin with sun block which stops the vitamin D production
Vitamin D is directly linked to testosterone production, so it’s a key supplement to start adding. This way, you don’t have to let your career stand in your way of your overall well-being.
Vitamin D isn’t just a vitamin, it’s a hormone that is running through your body – you NEED this to stay healthy. Get bright sun exposure on your skin without sun block (just don’t burn) several times per week, if you can’t do that then you need to supplement.
D-Aspartic Acid (DAA)
The next supplement is D-Aspartic acid (DAA), which is one particular amino acid that plays an integral role in improving testosterone release. It works by sending a message from the brain to your testes, which is where testosterone production takes place. When this amino acid falls short, so does testosterone production.
This makes it a ‘precursor’ to testosterone production because it basically stimulates the cells to kick-start the manufacturing of the hormone.
Most people don’t get enough of this amino acid in their day to day diet, which then means supplementation is critical.
Another key mineral the body needs on a regular basis is zinc. Males in particular need the most zinc however because not only do they lose some zinc each time they ejaculate, but this mineral is also involved in the production of testosterone as well.
Zinc also plays a key role in maintaining a strong immune system as well, which is why you very often see it appearing in various cold remedies as well.
Along with zinc, magnesium is vital for testosterone production as well. This mineral also serves as an electrolyte in the body along with sodium and potassium to help you sustain optimal function.
Magnesium will help to improve your antioxidant level, decreasing inflammation, and helping to speed up the production of testosterone.
Additionally, it can help to improve energy utilization by the body, so could assist with you improving your workout performance as well.
Finally, many people use magnesium as a sleep aid as it tends to promote better quality sleep, and since sleep is when you experience a high release of testosterone, this definitely works to your benefit.
Did you know that Oysters are the number one testosterone boosting food? This is because of the protein, amino acid profile and zinc content. They contain 10 times the amount of zinc in beef steak!
Eating fresh Oysters on a regular basis is difficult; they’re hard to come by, they’re expensive and not to every ones taste. You can supplement with Oyster extract, the best testosterone boosters contain this.
So as you can see, supplements do play a very key role in boosting natural testosterone production.
According to our research and the studies we read, TestoFuel is the best testosterone booster available on the market.
It contains optimum doses of Vitamin D, D-Aspartic Acid (DAA), Zinc, Magnesium, Vitamin K2, along with Vitamin B6, Siberian Ginseng, Fenugreek and Oyster extract.
In other words, it’s the ultimate “all-in-one” natural testosterone booster for men.
Take a look at www.testofuel.com for more information about this testosterone booster supplement.
Along with supplementation, your diet should also be tweaked in order to encourage a greater natural testosterone release.
There are two ways in which foods will assist. First, they will help to promote a greater overall testosterone production.
Then second, they can help to reduce the formation of estrogen in the male body, which will oppose the impacts that testosterone has. If you want to experience the greatest benefits from the testosterone you do produce, it’s vital that your estrogen levels are kept low.
To help achieve these effects, you want to first make sure you take in a high level of fresh produce on a daily basis. These will provide antioxidant support, reducing inflammation and assisting testosterone production. Certain produce options such as broccoli, spinach, cabbage, and cauliflower help to reduce the estrogen hormone which results in higher levels of testosterone.
Additionally, they also provide some of the key nutrients we mentioned above in the supplement section.
You also want to be sure that you are not eliminating all fat from your diet either. Very low fat – or very low calorie diets for that matter – will crush testosterone production in a hurry.
Some fat – even saturated fat – is required in order for proper testosterone production so aim for no less than 25% of your total calories to come from fat.
- Flax seed oil
- Steak and other meats
- Brazil nuts
- Peanut butter
Finally, getting adequate amounts of protein from meat each day is vital as well to support proper muscle growth and to minimize the amount of estrogen.
Stay away from all soy based protein sources as these are not going to have favorable impacts on the male body.
Moving on to the exercise side of things, to help improve testosterone release, you want to:
- Use compound exercises – the more muscle fibers you can work during any given movement, the greater your testosterone production will be
- Use shorter rest periods (but long enough to still allow for recovery to occur)
- Lift heavy weight – heavy weight loads stimulate testosterone production far better than light weight, high rep training
- Limit cardio training – overdoing cardio exercise is a fast way to destroy testosterone production
By setting up a good strength training workout program that has you in the gym three to five days per week, you can see optimal muscle building progress as well as testosterone release.
Finally, there are some key things to make sure you are doing in your lifestyle as well as these can influence your testosterone production in a favorable or unfavorable manner.
First, make sure that you are getting at least 8 hours of sleep each night, preferably nine. We already mentioned sleep above, but this is the primary time when the body will be producing testosterone, so you want to capitalize on that.
Next, also be sure to maintain a regular and active sex life. Generally, the more sex you have, the higher your testosterone production will be, which will then only boost your desire for more sex.
It’s a self-fulfilling cycle, so by getting it kick-started, you’ll be maintaining higher testosterone production at all times.
Just note that you need to be supplementing with zinc if you are having regular sex because as mentioned, you’ll lose zinc each time you ejaculate. Have regular sex without supplementation and you may not see the benefits.
Finally, the biggest thing when it comes to reducing your amounts of estrogen is reducing your intake of environmental toxins. Products such as plastics, gasoline, pesticides, and others are all imitations of estrogen. This means that the more you expose yourself to such products the lower your levels of testosterone. Try these strategies to avoid your contact to the estrogen imitating poisons:
- Use glassware instead of plastic containers for your food, and never heat your food in plastic (heat increases the transmission of the poison into your food)
- Avoid directly inhaling gasoline. Get back in your car when you’re gassing up
- Eat organic foods! The “organic” label is more than just hippie foo-foo, it means that no pesticides were used on the products. This means that you won’t be consuming any estrogen imitating compounds which equals higher levels of testosterone.
So there you have all the key points to know about boosting your natural testosterone levels without turning to substances that will only harm your health.
With so many options available and powerful natural supplements like TestoFuel , there is no reason you should have to suffer from low testosterone any longer.