If you're looking for ways to increase testosterone, then I don't need to tell you about the benefits. Maybe you've tried a testosterone pill and know how you feel when levels are high - more energy, increased focus, improved mood, and a wicked sex drive. Unfortunately, most men begin to notice low testosterone as they grow older, sometimes even in their twenties! Low testosterone is associated with worse moods, lower sex drive, and less ambition. Testosterone has so many benefits it would be ignorant to ignore it. Especially if fitness is a priority, a top concern should be to increase testosterone.
Unfortunately, many men think that the only ways to increase testosterone are through steroids or testosterone replacement therapy. However, by simply making some small changes in their diet, lifestyle, and vitamin supplementation, men can optimize their testosterone levels.
Take fish oil regularly. Fish oil has so many benefits you'd be crazy NOT to be taking it. Not only does it increase testosterone, but it cuts your chances of a heart attack in half, improves the condition of your skin and hair, promotes fat loss, improves recovery time after exercise, and aids your joints. And since it does increase testosterone, it also has an effect on sex drive and mood. Moreover, it's cheap! Do a google search for fish oil to find out more. One of my favorite fish oils, though one of the more expensive, can be found here: https://www.t-nation.com/productInfo.do?id=910074 However, you can find fish oil twice as cheap!
Eat eggs, nuts, olive oil, and garlic. These three things are easy to implement in your diet. For me, adding in eggs for breakfast a few times a week has really made a difference. And you're probably not eating a good breakfast anyway, are you? Nuts and garlic are also a very good way to increase testosterone, as they contain healthy fats that are required for its production. Garlic contains a compound called allicin, which is great for testosterone. However, be sure to eat real garlic, as allicin breaks down easily and supplements may not have any left!
Supplement with Zinc. Zinc is absolutely necessary to maintain and increase testosterone, and unfortunately many of us are deficient. Zinc also inhibits something called the aromatase enzyme, which converts testosterone to estrogen. All in all, zinc is a very powerful element. It's even better to take ZMA, which is zinc combined with magnesium. You can find ZMA at most health food stores.
Broccoli and green vegetables. Broccoli is important to our testosterone levels because it, like zinc, inhibits the conversion of testosterone to estrogen. What use is it to increase testosterone if our bodies are just going to turn it into its opposite!
Get in shape. Your muscle to fat ratio has a significant effect on your testosterone levels. Basically, you want more muscle and less fat. By following these tips, you will notice an increase in testosterone naturally, but when you add in regular exercise, it will have quite an impact.
Stay tuned for my next article, where I will discuss the various herbs and testosterone pills that are proven to be effective.
When buying fish oil, make sure that you're not actually buying cod liver oil - they are quite different, as cod liver oil does not increase testosterone. ZMA, while being great for those looking to increase testosterone, will also make you very tired. Take it before bed and sleep like a baby! Some people find it difficult to add olive oil in their diet, when it's actually quite easy. Simply use it as a salad dressing, perhaps with balsamic vinegar, or use it to fry your eggs in. Be sure you're getting enough sleep. Six hours a night, seven nights a week is NOT sufficient to optimize testosterone levels.