Testosterone is one of the most important hormones in your body because it is responsible for maintaining a healthy pain response, high energy levels, muscle mass, optimal bone density, regular sleep patterns, sufficient levels of red blood cells, and many other important things.
So, whether you are male or female, having normal testosterone levels is important not only to stay fit but also to maintain good health. However, nowadays up to 40% of men older than 45 have insufficient levels of testosterone.
This means that many people worldwide are less healthy than they could be because they produce insufficient levels of testosterone. Also, those who can’t produce enough of this hormone often achieve less in life because they suffer from reduced energy levels, erectile dysfunctions, decreased sex drive, sleep problems, increased breast size, and decreased strength and endurance.
Yet, if you take care of your body, then your testosterone levels can naturally be restored in less than a week, so it’s definitely worth to see the best natural methods to achieve it.
1. Eat plenty of healthy fats
One of the primary reasons why so many males have low testosterone levels is because they eat carbohydrate-rich junk products. So, their diets often provide them with a minimal amount of healthy fats.
Avoid this mistake by increasing your saturated fat intake from healthy foods like coconut oil, cheese, yogurt, and kefir. Also, you need to get plenty of omega-3 fatty acids so incorporating flax seed, salmon, chia seeds, walnuts, and omega-3 supplements will help you in stabilizing testosterone levels. Finally, the last type of healthy fats you need is monounsaturated fats that are found in avocados, olive oil, and almonds.
2. Try Intermittent Fasting (IF)
A study by the University of Virginia Medical School discovered that growth hormone levels increase up to 20 times if you stop yourself from eating for 24 fours. Another important point is that growth hormone is related to testosterone, so you can also increase your testosterone levels by at least 200%.
To achieve similar results, you need to eat your meals closer to one another, so that you wouldn’t eat for at least 12 hours. It doesn’t matter whether you are going sleep most of these 12 hours because the most important thing is to give your body enough time to rest from digesting meals so that it could boost testosterone and growth hormone levels.
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3. Consume enough of vitamin D
Another important nutrient you need to consume to increase testosterone production is vitamin D. While the easiest way to do so is by being 15-30 minutes in the sun, if you live somewhere where you rarely see a sunlight or can’t do it due to other reasons, the best way to get vitamin D is by eating foods that contain it.
These foods are mushrooms, oily fish, eggs, and dairy products. If you don’t like these foods or have a serious vitamin D deficiency, it’s useful to buy high-quality vitamin D supplements.
4. Be careful with sugar-rich products
If you want to normalize your testosterone levels, stabilizing your sugar intake is another important step you should take. This is because eating a diet rich in processed grains and sugars increase your blood glucose levels.
So, to stabilize these levels, your pancreas has to work a lot harder to produce insulin, which is needed to transport the sugar from the bloodstream into your cells. After a longer period of time, it results in insulin resistance, and then testosterone production drops.