If you’re looking for testosterone boosting herbs, foods and workouts, then the chances are that you suspect you may have low testosterone levels.
Testosterone is well known for being the key male sex hormone, but it’s also important for women as well.
However, some scientific studies are starting to indicate that testosterone levels seem to be declining across the board.
But it’s not all doom and gloom. There are lots of lifestyle changes you can make to enhance your testosterone levels and reduce your chances of suffering from low T.
Whether it be making sure that you’re consuming T-boosting food regularly, tailoring your workout plan or adding a so-called ‘testosterone booster’ supplement to your regimen, there are lots of methods of attack for this particular problem.
In this article, we’re going to focus on the following things:
• What is Testosterone?
• Low Testosterone
• Testosterone Boosting Herbs and Foods
• Testosterone Boosting Workouts
• Testosterone Boosting Supplements that work
So, let’s dive right in and start taking a look at solving the low testosterone problem with a natural solution.
What is Testosterone?
There has been more and more research in recent years suggesting that low testosterone levels in men is becoming increasingly common.
No one seems to know why exactly, but research has shown that men these days tend to have significantly less testosterone in their systems than men at the same age.
In fact, in the US study, testosterone levels in men dropped from around 22% between 1987 and 2004.
It’s normal for T levels to decline with age, but it seems the average testosterone levels in men are falling when compared to men of the same age previously.
It’s a worrying trend – you don’t need us to tell you how important normal testosterone levels are for your overall health.
Among other things, testosterone in men works to:
• Regulate sperm production
• Boost sex drive
• Increase bone mass
• Normalize fat distribution
• Improve muscle size and strength
• Regulate red blood cell production
Of course, testosterone levels in men decline naturally over time, but it seems that the average testosterone levels in men are lower than ever.
Many men suspect that they may be suffering from low testosterone levels.
If you think that’s you, here are some of the common symptoms of low testosterone in men:
• Reduced sex drive
• Persistent fatigue
• Increased body fat
• Erectile dysfunction
• Brain fog
• Low sperm count
• Enlarged or swollen breast tissue
As you can see from the list of symptoms above, you’ll definitely want to avoid low testosterone levels.
As the research shows, there seem to be more and more men suffering from low testosterone these days. It is becoming an increasingly common problem.
Luckily though, there are a number of things you can do to raise your testosterone levels back up. Let’s focus on those now.
Testosterone Boosting Herbs and Foods
So, now that we know that low testosterone amongst men these days is a common affair, it’s time to take a look at what can be done to boost T levels.
We’re not interested in any illegal or banned supplements. No, we’re going to start where all good lifestyle habits begin – in the kitchen.
Here is a brief list of testosterone boosting foods, herbs and other substances:
• Olive Oil
• Vitamin D
Let’s take a closer look at these substances in detail below.
• Olive Oil – OK, so this is technically not a food or a herb, but Olive Oil is a great addition to a healthy diet. In one study, extra virgin olive oil was given to healthy adult Moroccan men between the ages of 23 to 40 and the numbers suggested an increase in testosterone levels of as much as 20 per cent in just two weeks.
• Oysters – We all know that Oysters are a natural aphrodisiac, but that’s not the only reason they may be good for your testosterone levels. The science shows us that Oysters are naturally packed full of zinc, vitamin D, selenium and magnesium – all of which are testosterone boosting nutrients.
• Beef – It’s a bit of a cliché, but eating a beef steak could help to boost your testosterone levels. That’s because beef is a brilliant natural source of zinc, which is a crucial nutrient for promoting normal testosterone levels.
• Ginger – This is a common spice you may very well find in your kitchen. It’s also been making its way into a lot of supplements recently. Studies have shown that it may be able to help boost your testosterone levels, so make sure that you try and get some into your diet.
• Eggs – Eggs get a bad rep these days, but in moderation they can be a great addition to your diet, and could help to support normal testosterone levels as well. As well as being high in protein, eggs are also rich in vitamin D, which is a testosterone supporting nutrient.
• Vitamin D – Vitamin D is produced naturally by the body when our skin is exposed to direct sunlight, but can also been obtained from other sources such as fish oil.
• Fenugreek – This is a plant which is often consumed as a supplement because of claimed libido enhancing and anti-diabetic effects (but these are not backed up by studies). One human study also showed that fenugreek could help to support testosterone levels in men, so adding some to your diet or taking it as a supplement could be beneficial. You can find out more about Fenugreek in our dedicated guide.
• Avocados – Avocados are a great natural source of good fat. They are also packed full of vitamins and minerals which are important for a number of bodily processes.
Testosterone Boosting Workouts
If you’re already consuming all of the right foods to try and raise your testosterone levels naturally, then it may be time to take a look at your workout regime.
In short, the best way to raise your testosterone levels through exercise is by lifting weights.
The studies have shown that performing exercises that use the big muscle groups (like the ones shown in the list below) are more likely to enhance your testosterone levels.
Here are the types of large muscle group exercises that will help to boost testosterone:
• Dead lifts
• Bench press
• Overhead press
Starting your workout with these kinds of exercises is always a good idea, then you can focus more on the smaller muscle groups to iron out the details.
Try also reducing your rest time in between sets, and lifting heavier weights but with fewer reps.
Other Quick Tips for Boosting Testosterone
• Hold back on the Alcohol – Having a drink every now and then isn’t going to hurt you. But if it becomes a regular thing, alcohol could negatively impact your testosterone levels because it can block your body’s ability to absorb vital nutrients from food. We also all know that too much alcohol can also affect your quality of sleep, and that brings us onto our next point.
• Get more sleep – Did you know that the majority of testosterone release in men occurs during sleep? Our hectic modern day lives have negatively affected our sleeping patterns. The bottom line is that we’re getting less than we used to, and that’s not good news for your testosterone levels. Studies have shown that just a week of restricted sleep could negatively affect testosterone levels.
• Exercise more – We’ve already talked you through some of the best exercises to help increase testosterone levels, but just being more active could have a positive impact on T levels. So if you needed another excuse to hit the gym more often, now you have one.
So, that brings us to the end of our guide to The Best Testosterone Boosting Herbs and Foods.
The average testosterone levels in men have been on the decline for years, but there are plenty of solutions to this increasingly common problem.
There are lots of things you can do to help support your goals, whether that be consuming more of the foods above, doing the right training in the gym or taking a supplement.