Testosterone is a hormone that is primarily produced by the testicles, and is often connected with the capability of men to perform sexually. It plays a vital role in reproduction and male sexuality, and it also influences hair growth, muscle mass, as well as other roles including stabilizing red blood cell levels and bone density. When men reach the age of 30, the level of testosterone produced by the body starts to decline, continuing to do so as they continue to age. There are several factors leading to this situation, including the increase of the female hormone estrogen which is commonly present in estrogen mimicking substances that are found in water, food, as well as other environmental pollutants.
If you currently at this point, you certainly would want to how to increase libido and testosterone levels. Perhaps you are already seeing signs such as a decrease in desire and sex drive, depressed mood, erectile dysfunction, as well as memory and concentration issues. If you feel that having low testosterone is the factor to blame, then you may want to start by having your testosterone levels tested. After getting the actual count and proving that the levels are low indeed, there are proven and tested ways on how to increase libido and testosterone levels.
What You Can Do?
There are several ways in which you can naturally increase your body’s production of testosterone levels, and thus increase your libido as well. Here are some of them:
- Lose some weight
If you consider yourself as overweight, getting rid of some excess pounds may work wonders in the overall increase of your testosterone levels. As studies show, men who are overweight often have low testosterone levels to start with. Therefore, working on your weight will not just improve your health, but will also increase your libido and sex drive.
If you are really serious regarding losing some weight, it is very important to discipline yourself especially when it comes to limiting the amount of intake of processed sugar in your food. This is because excess fructose is the main factor in becoming obese. This means having the need to cut down on your intake of soda, as well as too much consumption of the so-called alternative sweeteners.
- Focus on Fitness
It has been discovered that short yet intense exercises prove to produce positive effect on the overall increase of testosterone levels in the body, as well as in preventing its decline. Of course, we are not talking about simple aerobics or an extended moderate exercise here, because they are even shown to have no effect in the body’s production of testosterone.
- Increase intake of zinc
Zinc is very important in the process of producing testosterone in the body. Supplementing your body with a good amount of zinc in a period of six weeks can already produce a remarkable improvement in the production of testosterone in your body. On the other hand, studies show that restricting your body with zinc can often lead to a decrease in the presence of testosterone, while the contrary can protect you from such reductions.
Such studies show that about 45 percent among males aging 60 or above may already be suffering from lower levels of zinc. This is true despite potential introduction of zinc dietary supplements. Your diet, as it turns out to be, is your best source of zinc, and it is often best combined with other foods that are also rich in protein such as fish and meats. Other reliable zinc sources include raw cheese, raw milk, yogurt, beans or kefir which is made out of raw milk. If you are a vegetarian, raw zinc may be challenging to find, but supplements can do the job for you.
- Train your strength
It is also important to train your strength because it is known to increase the levels of testosterone in your body. However, there is a condition: such training should be intense enough. If you are working on this type of training with boosting testosterone in mind, you may want to increase weight, while lowering the number of repetitions, and then outwardly focusing on certain exercises which can work on a larger group of muscles, such as squats and dead lifts.
You may then turn to turbo charging your training by doing slow reps. By doing so, you are switching your activity to a high intensity exercise. This, in turn, allows your muscles to access the most number of bridges in between the filaments of protein which produces muscle movements.
- Optimize Levels of Vitamin D
Vitamin D is a steroid hormone, and it is very important in the development of the sperm cell nucleus. At the same time, it is also vital in maintaining the quality of semen and its count. It also works in increasing testosterone levels, which in turn, can also boost libido. According to a certain study, men who are overweight and were supplemented with Vitamin D experienced a remarkable increase in the levels of testosterone after a short period of one year.
- Work on Reducing Your Stress
When your body succumbs to a lot of stress, it tends to release higher levels of cortisol, which is the body’s stress hormone. This works in blocking the role of your testosterone, because presumably, it contributed to lowering your survival chance during an emergency situation. You may want to engage in certain techniques, such as the tested and proven Emotional Freedom Technique (EFT) which can help unload any baggage emotionally. Learning these skills can help you reduce stress.
There are other proven and tested ways on how to increase libido and testosterone levels. By implementing such techniques, you are not just working on your sexual performance and capabilities, but you are also taking a step towards improving your overall health. After all, having a healthy body means having healthy functionality of all organs therein, sexual organs included.