This is really debatable that which way is better to boost your Testosterone levels, test boosting foods or exogenous sources? You are going to get the answer.
When it comes to sex or just life in general then one of the most common problems is a hormonal imbalance.
If your sex drive and libido are not where you like it to be or where it used to be.
If you feel it difficult to get or maintain an erection.
If you are just not driven whether it’s mentally physically and or emotionally.
These are all indicators that you have less Pro sexual hormones such as Testosterone and then you have more anti-sexual hormones such as Estrogen, Prolactin and Cortisol levels.
Here you will find the practical and natural ways that will help you to boost your testosterone levels.
Why Testosterone Is Important?
Testosterone is a steroid hormone derived from cholesterol that serves as the primary Androgen. In men, much of the body’s Testosterone is produced by the Testicles.
However, a small amount is secreted by the Adrenals glands located above the kidney.
Testosterone production is regulated by the Pituitary gland the master gland which sits the base of the brain.
The Pituitary gland releases a hormone called Luteinizing hormone LH which travels via the bloodstream to the testes.
Testosterone exerts a powerful influence on many systems including the brain. musculature, penis, liver.
Testosterone exists in several forms as it travels within the bloodstream. It can float freely within the bloodstream or bind to certain proteins.
Albumin is one such protein produced in the liver that will loosely be attached to Testosterone
Another protein called sex hormone binding globulin SHBG creates a very tight bond with Testosterone.
How It Works
Free Testosterone and Testosterone attached to albumin can enter the cell to exert its effect on organ function and is therefore termed bioavailable Testosterone.
Bioavailable Testosterone is the functioning Testosterone of the body.
The Testosterone attached to SHBG is not able to enter the cell due to the strong bond between the two molecules and is not considered bioavailable.
Testosterone attached to SHBG is basically trapped within the bloodstream remains there until it is broken down by the body in the prostate.
Testosterone is converted into another hormone called Dihydrotestosterone DHT which can lead to prostate growth.
A portion of Testosterone is also converted into estrogen by an enzyme called Aromatase.
Aromatase can lead to low testosterone levels due to excess estrogen production.
Signs That You Have Low Testosterone
Here are a few signs of low Testosterone. All of these signs have to do with masculinity but they also have to do with self-confidence and self-esteem issues.
So if you alleviate these symptoms of low Testosterone by boosting your Testosterone, you will be able to live a better quality of life as well as have more confidence.
Low early Morning Erections
Well If you are not having an amazing erection in the early morning, you might have low Testosterone.
when you were a teenager you used to have amazing strong erections in the early morning, you may not have that anymore. This is a sign of low Testosterone.
Basically, Testosterone triggers the release of blood into the blood vessels of the penis namely the Penile Arterioles as well as the Cavernous Sinusoids which are located in the penis.
So if you don’t have high Testosterone you will not be able to get that much blood flow into your penis. Thus you will not have a strong early morning erection.
Excess Body Fat
Excess body fat is another sign of low Testosterone. Now what happens is, there is an enzyme that is known as Aromatase which is very high in individuals who have excess body fat or belly fat, or visceral fat.
This is the fat that is around your lungs, or on your kidneys, just around your organs, and that is a very bad sign of health.
So you want to not have excess body fat, the level of Aromatase in your body should be on the lower side.
If you do have high levels of Aromatase which is correlated with the high amount of body fat, you might get Gynecomastia or man-boobs.
So that is something that is very unattractive to women as you know so stay away from manboobs and having high Estrogen.
You can do that by increasing your Testosterone and decreasing your belly fat
Lack Of Muscular Development
You go into the gym, you’re working out and you might even be doing the right exercises but you’re unable to grow muscles. The reason for that is you have low Testosterone.
So by boosting your Testosterone, the workouts will actually make you look big and muscular.
Lack Of Energy
You might be at work and you might feel tired during the day, and you may need a lot of caffeine during the day, these are all signs of low Testosterone. You should not be doing that if you have high Testosterone.
So if you boosted your Testosterone then you would not need coffee all the time and you would lift your energy levels.
Low Sex Drive
If you saw a really hot girl and you don’t get turned on as you used to when you’re a teenager, then that is a sign of low Testosterone as well.
So when you do see a beautiful girl you’re supposed to get turned on and if you boost your Testosterone then that sex drive will come back eventually.
Generally, after the age of 30 men undergo a more than 1% decrease in Testosterone per year. So if you’re over 30, you’re going to suffer from that and Testosterone will continue to plummet in you.
Tips To Increase Testosterone Naturally
These simple tips are really helpful to increase Testosterone levels.
1) Regular Exercise
Make exercise a part of your life. Try to do some weightlifting. Regular exercise can help you to avoid many diseases associated with a sedentary lifestyle. Surprisingly it will also boost testosterone levels.
A study published in 2012 proved that people who did physical exercise on a regular basis had much higher testosterone levels than the people who led a sedentary life.
At the same time, it’s not just any type of exercise that’ll work, deadlifts, squats, bench presses, and pull-ups are all great.
In short, exercises based on different multi-point movements work in a big way. But you need to use moderate weights.
You don’t have to do many repetitions as even a short training session will trigger the production of Testosterone.
You can also try high-intensity interval training.
Keep your training sessions intense but not longer than an hour. Also, don’t train more than four times a week because too much training can cause a drop in testosterone levels.
2) Keep Stress To A Minimum Level
The level of Testosterone in your body depends on your stress levels.
If you are suffering from stress for a long time, the level of stress hormone cortisol goes up. The higher level of cortisol results in a reduction of Testosterone levels.
So, try to cut down on the amount of repetitive stress in your life.
Concentrate on regular exercise, a healthy diet, restful sleep, this will help you deal with stress which in turn will decrease the level of Cortisol and increase the level of Testosterone.
3) Take A Balanced Diet
Take a diet that is rich in proteins, carbs, and fat. According to one famous saying, you look what you eat.
Interestingly your Testosterone level also depends on what you eat both severe dieting and overeating can disrupt testosterone production.
Your diet should be balanced with a combination of proteins carbohydrates and fats.
Protein is a material that develops your muscles, bones, skin, and blood. Your body utilizes protein to produce hormones including Testosterone.
During the resistance, training carbs can help you optimize the level of Testosterone. A sufficient amount of fats is also extremely important for Testosterone production.
We have a lot of natural Testosterone boosting foods that can surely increase your Testosterone levels. You will find all these Test boosting foods in this article ahead.
So try to follow a diet based on Whole Foods with a balance of carbs fats and proteins. Your hormone levels and your long-term health will benefit from such type of diet.
4) Restful Sleep
Try to get enough restful sleep. Getting the proper, high-quality sleep is necessary to increase Testosterone levels.
Surely, everybody has their own sleep pattern. But a 2011 study about the effects of one week of sleep restriction on testosterone levels of healthy young men showed some interesting results.
It turned out that if a man slept for no longer than five hours per night, his testosterone level decreased by 15% whereas the levels of those who had slept for about 4 hours were barely sufficient.
It has been observed that every additional hour of sleep earns you a 15% boost to your Testosterone level.
Therefore try to sleep 7 to 10 hours per night.
5) Use Minerals And Vitamins
Certain vitamins and mineral supplementation like magnesium can also boost the production of Testosterone.
If the cause of the drop is magnesium deficiency, a good quality su pplement can also restore the levels of Testosterone.
A shortage of Zinc in your system can also result in low testosterone levels.
A study conducted in 2007 on this topic proved that taking Zinc supplements for a month prevented Testosterone decline in men even with a sedentary lifestyle.
In addition to supplements, you can get both Zinc and Magnesium from food sources. Leafy greens and whole grains are good sources of Magnesium.
Dark leafy greens and pumpkin seeds are rich in Zinc.
6) Lead A Healthy Lifestyle
Estrogen-like chemicals also negatively affect Testosterone levels.
Try to reduce exposure to a minimum if you are overexposed to parabens BPA and some chemicals often found in plastic.
Try to set up a home water filtration system, or air in your home to avoid mold growth.
Don’t use plastic containers for food, especially if they are heated.
7) Keep Eye On Your Medications
Whenever your doctor prescribes medication, make sure that it will help you deal with a particular health condition.
Unfortunately, medications are a very common reason for a low Testosterone level.
As one report in BMC medicine states that medications for reducing cholesterol operate partially by decreasing Testosterone levels.
Thus if you believe that your Testosterone has been affected by prescribed medication, inform your doctor about your concerns.
8) Reduce Weight
It is shown in many studies that there’s a connection between your weight and your Testosterone levels. Men who are a bit on the bulky side have less testosterone than those whose weight is within the norms.
Research published in the Journal of Clinical Endocrinology
Healthy sex life is just as important for Testosterone production. Alcohol and drugs do absolutely nothing good for your overall well-being or to your Testosterone levels.
How To Boost Your Testosterone Levels
Low testosterone actually caused many health problems and diseases such as
High blood pressure
Poor blood flow
Now the goal is to increase your testosterone levels to the higher youthful levels. To do this you have two options either take prescription
Through Testosterone drugs
Natural ways through foods & Herbs
Now let’s have a look at both the ways.
Testosterone Levels Through Medicines
These are called exogenous sources such as Testosterone injections, creams containing the drug Testosterone.
Now the problem with increasing your testosterone is that as you age your body starts to convert the Testosterone to more anti Testosterone hormones that actually lower your Testosterone.
This is a very important concept to understand. So let’s say you try to increase your Testosterone with a drug or supplements then what usually happens?
Obviously from within your body initially and temporarily increases your Testosterone which is great but soon after it all drops down again to the lower levels.
The reason is that your body quickly does three things:
1- It lowers the Testosterone by converting it to more female hormones such as Estrogen and this ends up causing you fat gain depression and also manboobs.
2- It lowers Testosterone by converting it to Dihydrotestosterone this is the hormone that accelerates balding extra body hair and also prostate problems and prostate cancer.
3- There is an increase in stress and adrenal hormones such as Cortisol and all of these three conversions further lowers your Testosterone back to low levels again.
So not only you back to having low Testosterone again like you originally did but now you have an even bigger problem.
High Estrogen, high DHG and, high-stress hormones and this is now the reason you are at higher risk for cancer and various diseases.
So the solution is that you need to reduce the conversions to these negative hormones. Well not to block them completely because they are needed and they have important roles in your body.
You just have to lower them.
Foods That Increase Testosterone Naturally
We all want to increase our Testosterone and a lot of us turn to synthetic methods of doing it like prohormones, hormone replacement therapy, Testosterone patches, and creams and even steroid injections.
Well, these are all synthetic methods that introduce exogenous Testosterone into your system.
According to a study by The University of Memphis, USA 2014.
There are more natural ways to boost your Testosterone levels listed below.
Eggs With Yolks
Whole eggs are the perfect protein source because the eggs contain all the essential and non-essential Amino acids, half are in the white and the other half are in the yolk. That’s why you need to eat the entire egg.
However, it’s not the protein that is important to increase your testosterone levels, actually, it is the cholesterol found in the egg yolk.
This doesn’t mean that you should then have only the yolks, you need the entire egg.
Cholesterol has a similar four ring structure to Testosterone and Testosterone is also produced from cholesterol.
That’s why cholesterol is so important to boost your testosterone production.
The best time to have eggs to boost your Testosterone is before bed. Take three boiled eggs daily before bed and keep the yolks liquid and runny. Raw eggs would be best.
Why Before Bed
Most of your testosterone is produced during sleep, from midnight to about 5:00 to 6:00 A.m. So your body will not have enough fuel from the cholesterol from the eggs to maximize Testosterone production.
While you’re sleeping assuming all your other hormones are functioning correctly and the best kind of eggs to have are pastured eggs.
It Will Raise Cholesterol?
You might think that this will raise your cholesterol. Yes, eggs do raise cholesterol but it’s the good HDL (High-Density Lipoprotein) cholesterol so you should be clear about this myth.
Secondly is that high blood cholesterol is not due to the cholesterol you eat from food, this is because 80% of the cholesterol is made internally by your liver.
Unfortunately, with the age, your liver becomes weaker and you have all these negative changes in your hormones.
Due to aging your body and liver is not as efficient for getting rid of excess cholesterol and that’s why there’s an increase.
Keep in mind that cholesterol is good for your health. Every cell in your body requires cholesterol to function properly & especially important for Testosterone production.
Grass-fed beef is one of the best protein sources for men. In fact that grass-fed beef is the number one source among the Test boosting foods.
British Medical Journal researchers pulled a collection of studies to determine if the intake of saturated fats was in any way linked to cardiovascular disease, type 2 diabetes or mortality in general.
This non corn fed, high-quality protein has an awesome amino acid balance and even has fat that is saturated which is the kind of fat linked to the biggest increases in Testosterone production.
Remember that grass-fed and organically grown animals are not exposed to Testosterone-lowering pesticides, fungicides, herbicides or insecticides.
Other than that I would suggest you stay away from most other meats because they’re processing just full of negative hormones such as estrogen which will lower your Testosterone and your libido.
If your Testosterone is low okay and your guy and that can lead to all sorts of erectile dysfunction, hair issues, lack vitality, you can’t develop lean body mass.
In fact, the big problem with lower Testosterone is too much of this one enzyme called Aromatase in the liver.
Aromatize enzyme converts Testosterone into estrogen, so you start getting man boobs and prostate issues, erectile dysfunction, things like that.
So it just so happens that Button Mushrooms are an Aromatase inhibitor. So it’s better to consume button mushrooms at least three times a week.
You can just chop them, Put some up oil, and put some onions in there and consume that with your meal.
Cruciferous vegetables like Broccoli, Cauliflower and green things like this contain a lot of nutrients that can promote optimal health and also provide nutrients essential for Testosterone production.
They also contain a nutrient called Indole-3-Carbinol which is the precursor to a compound called Diindolylmethane which does help modulate estrogen levels in the body.
It has been validated by research that it helps the body produce more good versus bad estrogen, which in turn allows the body to maintain healthier levels of Testosterone.
Cruciferous vegetable helps you rid your body of estrogen include kale, cabbage, and turnips.
Well, studies show that the Mediterranean diet increases Testosterone and boosts erection strength. It consists of Nuts, Whole Grains, Fruits, Extra Virgin Olive oil, Red wine, Fats, and Vegetables.
Now it also has a lot of healthy fat like Polyunsaturated Fat and Monosaturated Fat which are both correlated with high levels of Testosterone.
It also includes side benefits like decreasing the risk of cancer and heart conditions and in fact, the Mediterranean diet is the only diet that has been clinically shown to do so.
Increase the amount of garlic in your diet. You could supplement with garlic which comes in an extract in pills or you could just add more garlic or garlic sauce to your food.
Garlic contains a chemical called diallyl disulfide. Studies indicate that it increases testicular weight and Testosterone levels.
Beans are high in Zinc content which is good for test boosting. Whereas Zinc is correlated with high testosterone and low estrogen. The reason for this is that Zinc inhibits Aromatase.
Aromatase is the enzyme that is responsible to convert testosterone into estrogen.
So by eating more Zinc, you could prevent this conversion from happening and increase the amount of Testosterone while decreasing the amount of estrogen in your blood.
Salmon has the good fats that you need to actually synthesize Testosterone in the cells of your Testes.
It also has Vitamin D & Vitamin D supplementation by itself has been shown to increase testosterone production significantly in men. That is why Salmon is also very important.
Avocados have monounsaturated fats.
Monounsaturated fats and Saturated fats are the two best predictors of high Testosterone when it comes to fats.
So that is why you should use Avocados regularly in your diet.
Blueberries with their good taste are another great food that can reduce harmful estrogen levels. It is an effective test for boosting food.
Blueberries contain a nutrient called Calcium D Glucarate and our body also produces it naturally.
Calcium D Glucarate has the ability to remove excess toxins and estrogen from your body. In addition to this Blueberries contain Resveratrol which is an anti-Aromatase and estrogen lowering food.
Raisin is food that is really good for natural Testosterone production. Raisins are an awesome source of Fructose, Resveratrol, and Boron.
The simple sugars from the fructose have actually been shown in research to lower SHBG levels which is great to boost your Testosterone levels.
SHBG binds to free Testosterone, rendering it inactive in the body and does not allow it to bind to your androgen receptors.
Therefore lowering your SHBG levels in your body increases the bioavailability of free Testosterone.
Extra Virgin Coconut Oil
Have some healthy saturated fats in your diet & raw extra virgin coconut oil is the best choice.
About one to three tablespoons throughout the day are quite enough.
Raw coconut oil improve your Testosterone levels and fat burning hormones it also increases blood flow and circulation both of which are important for your sex drive and erections
Raw Cocoa Products
Do you know that Raw Cacao products are actually extremely dense Testosterone boosting superfoods?
Not only are they are full of powerful antioxidants but they also contain gut-friendly bacteria and enzymes that aid in digestion.
There is some research also has shown that Raw Cacao consumption leads to increased cardiovascular health, lower blood pressure, and lower blood glucose.
So these products are very helpful to increase your Testosterone.
You might have heard of Oysters and their nutritional values.
It’s a superfood to increase T-levels. Oysters are really are a superfood for men.
They contain a lot of vital minerals and vitamins like Magnesium, Zinc, Selenium, Copper, and Vitamin D.
All these nutrients are critical for the production of Testosterone in your body.
Oysters also contain rare Amino acids such as the Aspartic acid which a high-quality source of Protein.
Test Boosting Vitamins & Minerals
Some vitamins & minerals are also believed to be effective to increase Testosterone. Vitamin-D & Zinc are most important among these vitamins & minerals.
Vitamin D is actually a hormone it’s possibly the most important hormone in your entire body. It regulates basically everything.
So it’s no surprise that by increasing your vitamin D you actually increase your Testosterone.
In recent years the importance of vitamin D has come to light in a big way. It’s no wonder as it has a lot of advantages and health benefits and it works as a natural booster of Testosterone.
A year-long study into the effects of Vitamin D on Testosterone levels in men discovered some interesting information in 2011.
A dose of approximately 3,000 IU of Vitamin D3 in a day increased Testosterone levels by more than 25%.
Your vitamin D levels should ideally be at least 50 nanograms per milliliter and up to about 150 nanograms per milliliter.
Vitamin D From Sunlight
Your body actually produces about 90% of its own vitamin D you only get 10% from food. Well, it does this when you expose yourself to the sun.
Unfortunately, almost nobody in the modern world gets enough sun to produce an adequate amount of Vitamin D.
The amount of sun you need to get to your ideal level of vitamin D depends on a lot of things like
Climate nature in your region
The time of year
Time of day
Type of your skin
It’s very difficult to recommend how much time you need in the Sun. Basically the more time you spend in the Sun the more vitamin D you get.
So try to spend as much time in the Sun as possible.
Food Sources Of Vitamin D
Here are some good Test boosting foods that are the good source of vitamin D.
Like humans Mushrooms also have the ability to produce Vitamin D when exposed to sunlight.
Some Mushrooms are usually grown in the dark. But for your daily source of vitamin D, you can’t count on the only Mushrooms.
However, if you know for a fact that Mushrooms have been exposed to the sunlight devour them.
100 gm of Mushroom has 7 IU of vitamin D.
They are one of the best vitamin D rich food sources.
There are plenty of ways to add Mushrooms to your diet by cooking, baking, frying with other health supplements.
After making the dish Mushrooms will be even more interesting tastier and healthier.
Cod Liver Oil
Since many years cod liver oil has been an excellent source of not only vitamin D but also vitamin A, Omega-3 fatty acids and many more nutrients.
The oil also leads to healthy bones. It is also helpful for improved brain activities
Vitamin D Supplementation
Vitamin D is actually so important that if you don’t have much time to go outside and spend time in the Sun then you really need to supplement.
I would say take at least 2,000 IU’s a day. Consult a doctor for dosage adjustment as per your body but you should definitely be supplementing it.
Just make sure you get 3000 IU daily.
Zinc plays a vital role in reproductive capacity in men.
Insufficient intake of this mineral quickly lowers testosterone levels and reduce a sperm count otherwise healthy men.
Zinc also has the reputation of being an Aphrodisiac.
Now the next question is how exactly does it work for increasing libido?
First Zinc and increases Testosterone levels which are a primary hormone that controls sex drive and libido especially in men
Secondly, Zinc acts like a 5 Alpha Reductase Inhibitor. It means that it reduces the levels of DHT which is known as Diorite Testosterone.
DHT is the negative conversion of Testosterone and known to cause prostate cancer.
In fact, DHT is the hormone that causes balding and body hair growth and people like back hair and shoulder hair so it’s something you don’t want high levels of
Some food sources that you can get the proper amount of zinc from on a regular basis. You can consume a lot of Zinc-rich foods on a regular basis.
Food Sources Of Zinc
Some of these Zinc-rich Test boosting foods are
Oysters: 100 grams of oysters contain 78 milligrams of Zinc which is 524 percent the recommended daily amount.
Lamb Beef: 100 grams of lamb beef contains about 12 milligrams of Zinc which is 82 percent of the recommended daily amount.
Egg Yolks: 100 milligrams of egg yolks contains up to five milligrams of Zinc which is 33% the recommended daily.
High Estrogen Foods To Avoid For Test Boosting
This more evident than in our daily diet men are now consuming higher Estrogen promoting foods than ever before.
This can be really harmful by creating an unhealthy hormonal imbalance.
So if you have been using any of the following foods, its better to eliminate them from your diet.
Conventional Meat And Dairy
Did you know that the typical milk in your average grocery store can contain different chemicals and medications including Xenoestrogen? Xenoestrogen is a chemical that literally imitates estrogen in the body?
Now generally you are using meat like beef, chicken, and Turkey that isn’t held up to an all-natural organic standard can also be pumped full of excess hormones and steroids that can alter and affect your Testosterone levels.
Eat grass-fed meat because grass-fed meats contain more antioxidants, Omega3, trace minerals and vitamins than any conventional meat that you may be purchasing.
The healthy fats from the Omega3 that are in higher concentration in the grass-fed meat also act as a crucial precursor to producing Testosterone.
Now soy is also another harmful Xenoestrogen that can result in impotence in men. Unfortunately, soy found in many things that we men use daily such as coffee creamers, cooking oils, and processed foods.
So take a close look at the labels on the food that you’ve been buying.
Sugar in your body promotes the production and imbalance of Estrogen in the male body. Now most of us are not aware that sugar can be bad for putting on and holding on to body fat.
But if you understand how sugar can also increase your Estrogen levels and actually depress Testosterone.
You can clearly understand how important Testosterone is to losing body fat. Also how Estrogen levels cause you to hold on to more body fat.
Replace your processed sugar with healthy organic fruits like Blueberries. Blueberries contain Resveratrol that has been studied and identified as having any Aromatase or any Estrogen producing properties.
So that was all about Test boosting foods which are safe and natural. What about you? What’s your plan to keep your Testosterone levels in optimal shape, especially as you age?
Whatever your strategy is, the good news is that you have natural and effective ways to improve T levels at any age.
The tips and foods above are a great place to begin. Remember, it’s never too late to start something positive.
If you know some other natural ways to boost this hormone, Share with us.
Have A Happy & Healthy Life.