Today, it is known that every fourth man over the age of 30 has low testosterone levels. Therefore, if you have any of the following symptoms:
Decreased or absent sex drive.
Poor memory and concentration.
Decreased sperm count.
Excess fat around your waist.
Then they should not be fired, considering all this a normal part of aging. In particular, fat around the waist increases the risk of death by 2 times, even if you are of normal weight!
However, you should not self-medicate – be sure to visit your doctor and get a complete blood count before trying to increase testosterone levels yourself.
Your doctor may prescribe synthetic or bioidentical therapies to increase testosterone levels, but you can also help yourself naturally.
Dietary fats Increase sex Hormone levels
There is another factor that affects testosterone levels: how much fat you eat. It turns out that low levels of dietary fat are associated with low levels of testosterone.
In a small study of 30 men, dieting with only 25% dietary fat resulted in lower testosterone levels. But the condition was reversible after participants returned to consume at least 40% of their fat calories.
Another study found that higher fat intake among a group of men led to a 13% increase in testosterone compared to those who ate low-fat.
In essence, fats increase testosterone levels because they provide the building blocks of hormones. But before you start eating high-fat foods, there is a caveat:
The dietary fats studied came from the saturated fatty acids found in coconuts, not the polyunsaturated fats such as walnuts and sunflower seeds.
Other fats suitable for keto that stimulate testosterone production include:
Olives and olive oil.
Coconut and coconut oil.
Oil from grass-fed animals.
Raw nuts (especially macadamia and almonds)
By increasing your intake of healthy fats, or better yet, sticking to a keto diet, you will be on your way to naturally raising testosterone levels.
But since this is just one piece of the puzzle, you can combine it with the tips below to enhance the effect.
How to increase Testosterone naturally
Try periodic fasting:
Interval fasting Constant fasting can increase testosterone levels, as this cycle of fasting and eating pushes your body to increase serum hormones such as leptin, adiponectin, similar to glucagon peptide-1 (GLP-1), insulin, melanocortin and cholecystokinin.
When this happens, your body is able to regulate testosterone more properly, which can boost your sexual libido and potentially reverse the decline in testosterone that comes with age.
Eliminate Sugar and Fructose from your Diet
sweeteners In a study on mice and human cell cultures, researchers found that consuming too much fructose and glucose (sugar) could rule out important genes that control testosterone.
Another study in men between the ages of 18 and 74 found that when participants ate 75 grams of sugar a day, testosterone levels dropped by 25% within two hours after a meal.
Reduce your intake of Grains and Carbohydrates
Is it possible to flour on a keto diet? Do not be fooled that if you do not indulge in ice cream and other sweets, sugar intake is minimal. Even the sugar in the milk (lactose) is enough to add a huge 12.8 grams of carbohydrates per cup to your daily intake.
The problem with carbohydrates – even seemingly healthy, complex ones – is that they can raise blood sugar, increase insulin production and lead to insulin resistance over time.
When you have high blood sugar and insulin levels for long periods of time, your testosterone levels may drop. It is even more pronounced and common in men with diabetes.
Fortunately, this situation can be prevented, and in some cases the opposite, by eating a healthy diet – especially ketogenic. One study found that the keto diet increased insulin sensitivity by 75%.
Increase your Intake of low-carb Vegetables
vegetablesInstead of cutting the vegetables whole, you should instead supplement it with low-calorie high-fiber vegetables such as:
Deciduous vegetables such as spinach and bok choy.
Studies show that in addition to increasing testosterone, these foods have the ability to reduce the risk of cancer and chronic diseases.
Ketosis without loss of muscle mass
You probably already know how important it is to exercise. But did you know that there is a right and a wrong way to train?
The researchers found that long, vigorous periods of exercise reduced the level of sexual behavior and testosterone in endurance runners and athletes. These types of exercise increase the hormone cortisol (also known as the stress hormone), which can lower testosterone.
The same study found that after such a workout, it can take up to three days for your body to return to normal.
Another study found that people who did not give their bodies enough time to recover between intense workouts also experienced a drop in testosterone levels.
Therefore, you should alternate your hourly cardio with shorter workouts related to weight and complex movements, such as:
These exercises target different muscles while increasing testosterone.
Another important thing is to increase the weight you use and reduce repetitions to maximize fat burning.
The stress hormone cortisol sends signals to initiate and regulate certain processes in your body. But when there is too much of it, your body prevents you from using testosterone.
And if this happens every day, you completely stop producing testosterone and are more likely to experience low sex drive and impotence.
Some natural ways to reduce stress:
Yoga and meditation.
Outdoor activities (tourism, cycling, etc.).
Conversation with a trained psychotherapist.
Another reason you need to control your stress levels is that it directly affects your sleep quality.
Get some Sleep
How to reduce inflammation with a keto diet A good night’s sleep (7-8 hours every day) can:
Recharge your brain just like your phone’s battery.
Rebuild your muscles.
Adjust your emotions.
Increase your mood, improve memory, blood pressure and overall weight levels.
As for testosterone, just 1 week of poor sleep (less than 5 hours a night) can lower testosterone by 10-15% in healthy men.
Do not forget about Vitamin D, minerals and Herbs
Several vitamins, herbs and minerals act as natural testosterone boosters. This includes:
Vitamin D. Before you buy an expensive vitamin D supplement, you should know that the best source is actually free: the sun.
Just 10 minutes in the sun without sunscreen is all it takes to recharge your vitamin D levels and potentially increase testosterone in your body.
Interchangeable amino acids. Research shows that they can help:
Reduce muscle pain caused by exercise.
Build muscle mass.
Help with weight loss
Most importantly, amino acids help naturally increase testosterone levels. But since your body cannot produce them on its own, you can get them from the following foods:
Salmon in misoZinc sauce. The researchers found that low zinc levels were associated with lower testosterone levels. Zinc also improves the immune system and helps your digestive enzymes break down nutrients in food.
To add more zinc to your keto lifestyle, eat the following foods:
Seafood (especially lobsters and crabs)
Ginger. In one study, infertile men consumed ginger, which led to a 17% increase in testosterone levels and a 16% increase in sperm count.
Lose excess weight
The researchers found that being overweight was linked to testosterone levels, which were 40-50% lower than those of normal-weight men. That is why it is very important to lose those extra pounds, and the keto diet is the perfect tool for this purpose.