Testosterone as health experts call it the male sex hormone, but in reality testosterone does more than just boosting a man’s sex drive. It is responsible for maintaining various vital functions in the body including muscle mass development, maintain cardiovascular health, bone development, sperm production, beard and body hair, a man’s deep voice is due to testosterone, as well plus loads of various other functions. It even improves brain function, and one study conducted back in 2013 found testosterone replacement therapy improves mood.
This is probably the reason testosterone is called the male hormone due to its vast functions for a man’s health. Two years ago, it was reported that some Australian men are using testosterone hormone as an anti-aging solution. These days, it seems there is a noticeable decline in testosterone level in men across the globe. For instance, American men have experienced a dramatic decreased in testosterone over the past three decades averaging at 1% annually. In short, it seems the modern civilization is not in favor of men’s health.
Well, it may not be as probably one cause of this decline in testosterone is due to the environment, and that’s everything from food we eat, how the foods are produced, pollution, and many other things. Still, we are fortunate because if we look somewhere at a different angle, there are still things we can do in order to maintain and boost testosterone level naturally. We can somewhat hack into our own body and do things in a natural way to achieve and maintain good level of testosterone. The primary purpose of most male dietary enhancement pill is to boost testosterone level. In fact, when taken appropriately, it can help boost sex drive using herbal-based supplement.
So, let’s explore the 5 testosterone-boosting hacks…
1. Minimize Excessive Refined Carbs and Sugars
Today, majority of the foods displayed in supermarkets contain sugar, and not just little amount, but way beyond what is the recommended daily consumption for each individual. In addition to refined sugars of all kinds, refined carbs should also be minimized as this is converted by the body pretty quickly into sugar. So, you might think you’re avoiding sugar but you’re eating too much refined carbs, but in reality it’s pretty much the same route.
What’s even more unfortunate if you combined the two, and it’s not unusual to find foods that consist of both sugar and refined carbs. As a matter of fact, processed foods and even foods from fast foods has both of these components. So, the best way to minimize or even eliminate both of these is to avoid eating fast foods, and opt for whole foods instead. There are studies including this one showing the negative effect of sugar in testosterone. Another study found a decrease in serum testosterone after ingesting glucose.
Again, opt for whole foods like fruits and vegetables and occasional meat. Fish is fine as long as they’re caught in the wild and avoid mass farmed fish as they’re being fed with unnatural foods making them unhealthy when served on the table. If you want sweet, there are plenty of fruits. It’s important to eat them and not juice them. And speaking of juice avoid bottled juice as they contain high amount of sugar and some even contain a harmful artificial sweeteners. When you decide to juice, it’s fine, but still eat fruits. You may juice half and eat the remaining half because eating the fruits you’ll get the fiber that’s helpful for the gut.
Vegetables are rich in natural carbs. These are the types of carbs you want to consume and not the refined carbs.
2. Eat Healthy Fats
For decades fats have been demonized. The bad news, doctors, nutritionists and even health authorities didn’t separate good and bad fats. The book entitled “The Great Cholesterol Myth” explains the importance of healthy fats. In fact, healthy fats are the building blocks of sex hormones in both men and women. The low fat diet was introduced back in the late 70’s and since then the decline in male testosterone began until it became more apparent in the mid-80s.
One particular fat thad had been badly vilified is saturatated fat. Not every saturated fats are bad as those fats came from natural sources are healthy like coconut oil. So, start including butter into the meal particularly unsalted butter from grass-fed cows. Eat fruits containing healthy fats like avocado, nuts, and of course fatty fish, but make sure they’re caught in the wild and not farmed. Farmed fish, and factory farmed meat contains chemicals that can disrupt hormone production like testosterone.
3. Give Yourself A Good Dose Of Vitamin D
There are numerous studies that link Vitamin D to improved testosterone levels. The good news, Vitamin D is abundant from sunlight. Regular sun exposure is vital as this helps the production of Vitamin D. However, there is one thing you should in order to maximize your Vitamin D production from sun exposure as Dr. Mercola explains;
Now, you know how to get the most benefits of sun exposure for Vitamin D production. But, what about the people who are not blessed with sunshine all year long? Well, it’s not a problem. There are numerous Vitamin D supplementation available today that you can take.
Studies About Vitamin D and Testosterone:
- Association of vitamin D status with serum androgen levels in men.
- Effect of vitamin D supplementation on testosterone levels in men.
- Additive benefit of higher testosterone levels and vitamin D plus calcium supplementation in regard to fall risk reduction among older men and women.
- Vitamin D is positively associated with sperm motility and increases intracellular calcium in human spermatozoa.
- Vitamin D is necessary for reproductive functions of the male rat.
- Effect of vitamin D repletion on testicular function in vitamin D-deficient rats.
- Hip fracture in elderly men: the importance of subclinical vitamin D deficiency and hypogonadism.
- Association between plasma 25-OH vitamin D and testosterone levels in men
4. Take A Cold Bath or Shower
Although, there are no recent research proving the benefits of cold baths and showers, health experts like Dr. Andrew Weil mentione several studies in the past that on it. And, he also added some benefits of having regular exposure to cold showers and baths.
Cold shower is also known to some people as the James Bond shower due to his habit of taking cold showers, and it seems to be effective based on his movies to effortlessly attract women.
While there are no recent studies on cold shower benefits, there was one study conducted on wet heat exposure and its effect on male fertility.
5. Don’t Stress Doing Long Hours of Gym
Unless you’re a bodybuilder, you don’t want to spend long hours in the gym lifting weights and doing cardio workouts for hours. Regular long hours of exercise can cause stress, too and being stressed inhibits the production of testosterone. We can’t avoid stress, but deleberately exposing your body stress by doing excessive hours of exericse is not good. The body needs rest and yes there is a right time to exercise at the right length of time.
Step back and think a moment if you’re stressing yourself working out in the gym for too long. Instead, you can do HIIT 3 times a week which is a full body workout that burns more fat efficiently than doing long hours of cardio. Plus, HIIT includes some weight or strength training using bodyweight. Therefore, you get the benefit of cardio and weight training at the same time in a fairly short amount of time with better results.