Testosterone is everything to a man. But it isn’t just about the ability to build rock-hard muscle. Your T levels also play a huge role in your overall makeup, including your bone strength, heart, memory, sex drive and even the size of your junk.
Put simply, paying attention to your testosterone levels is pretty damn important. As we get older, our testosterone levels naturally decline – but I’m not talking about a huge drop overnight, don’t worry. This gradual decline may affect you more than you think, including sexual function – but a little more on that later.
But instead of reaching for risky pills, there is another way to give your T levels a boost: Food.
Yep! As well as supporting your general health, the food you eat can also affect your testosterone levels. If you feel as though your testosterone is flagging, it’s time to invest your attention into a better you, and it all starts with what you eat. But first, why is testosterone so important anyway?
Why is testosterone so important?
As the main male sex hormone, testosterone plays a number of roles within the body. There’s no denying it, it’s what makes us men. From the many changes we experience during puberty, to muscle growth and libido, your T is responsible for more than you think.
Also Read: 12 foods every man should have in his fridge
At around the age of 30, our T levels start to naturally decrease. This isn’t an overnight occurrence, however, with many not noticing this gradual decline for some time.
So what happens when you have low testosterone?
Well, we all experience things differently of course, but there are some symptoms of low testosterone to look out for, including:
- Low sex drive
- Erectile dysfunction (ED)
- Low mood
- Loss of muscle mass
- Mood swings
- Difficulties concentrating
- Hair loss
- Increased body fat
Does more testosterone equal more muscle?
Well, kinda. It’s more about the potential for muscle growth. Increasing your testosterone levels offers the potential to grow more muscle – but it won’t make it spring up overnight.
Typically, a lot of men have the thought that hench bodybuilders simply have more testosterone, which is somewhat true… As it supports their muscle growth. You can ramp up your testosterone as much as you like, but this wouldn’t create muscle on its own. Plus, you’d be facing some pretty scary side effects.
The long term use of supplements and anabolic steroids (usually taken by bodybuilders and athletes) does have its downsides as well. For starters, using synthetic forms of testosterone will slow down your natural production, since your body registers that there’s more than enough T in your body to do as it should.
If you were to continue with steroids for a long time, you could be facing some permanent side effects too. Scary, huh?
How do I know if I have low testosterone?
As we talked about above, there are a variety of symptoms that may flag up that you have low testosterone. For some, it could be a condition called hypogonadism, this occurs when the testes produce an unusually low amount of testosterone – or they dry up entirely.
Some of the most noticeable symptoms of hypogonadism include a lack of libido, erectile dysfunction (ED), feeling fatigued, anxiety, depression and even a decline in cognitive function.
If you are concerned about your testosterone levels, there are some natural things you can do it increase them. To check for hypogonadism, visit your doctor for a blood test and general check-up.
Boost your testosterone with Testogen
Testogen boosts your testosterone naturally and reverses the symptoms of low T. So you can feel better, every day. Right now if you order two bottles of Testogen you get a third absolutely free!
So, how can you boost your T naturally?
If you’re struggling with low testosterone, there’s no doubt about it – you want to reverse these symptoms pretty quickly.
Before opting for drastic measures and sketchy drugs, try these three tips:
- Rest well – Sleep is crucial for testosterone production. If you’re feeling anxious or run down, the stress hormone (Cortisol) can block T production.
- Hit the gym – There are plenty of exercises you can do to naturally boost your testosterone, including HIIT workouts.
- Pay attention to your diet – Now, this is where things get really important! Don’t worry, I totally get it can be a bit of a minefield, so I’ll be sharing the best T-boosting foods below.
The best bulked-up ingredients to boost your T levels
If you’re looking for a quick snack on the go, grapes are a great food for giving your sperm a kick up the butt. Believe it or not, it’s actually the skin that’s the most important here, since it contains resveratrol.
Researchers have found that the equivalent of 500mg – around 5 to 10g of grape skins – is enough to increase testosterone levels and boost epididymal motility.
Struggling with impotence? You might want to get some pomegranate in your diet. Rich in antioxidants, research has shown that 47% of impotent men consuming a glass of pomegranate juice daily reported improvements in their condition.
Get gluggin’ that juice, guys.
While tuna may not be to everyone’s taste, its rich vitamin D content can boost your T levels by a whopping 90%, according to studies. With the power to slash the libido-killing chemical SHBG, a can of tuna also contains 100% of your RDA.
Did you know that the egg yolk’s cholesterol is the precursor for testosterone? So if you’re looking for a way to give your testosterone levels a boost, it’s time to go sunny side up each morning!
If you’re carrying a little extra weight, cutting through fat by giving your T a boost has just gotten easier! Yep – Milk. Its amino acids boost the production of anabolic hormones, which in turn build muscle and help cut through fat.
If you’re a keen meat-eater, it’s time to get a protein boost! Venison is a good middle-ground for boosting T activating hormones. Other meats can help, too, as long as they aren’t overly rich in saturated fats.
Your Mom told you to eat your veggies for a reason…
Cabbage is actually packed with an important chemical called indole-3-carbinol, which helps to flush out female hormones. So much so, that when healthy men took 500mg daily for a week, their estrogen levels halved, boosting the effectiveness of testosterone.
As well as containing the mineral boron, honey is also rich in nitric oxide, which is key to keeping your blood vessels open – which we all know is crucial for gaining an erection.
Around four teaspoons of honey can boost your levels of nitric oxide by 50%. Sweet!
Studies have shown that a daily supplement of ginger can increase testosterone levels by around 17%, the study in question reviewed 75 adult males with fertility issues.
We all knew that Popeye was onto something…
Spinach is rich in magnesium, which blocks certain protein from binding with testosterone. This means more free testosterone! Hoorah.
Don’t go overboard when it comes to red meat, but in moderation, it can certainly boost your T levels. For example, beef liver is an excellent source of vitamin D, while zinc is heavily found in ground beef.
Testogen’s 100% natural formula
With eleven all-natural ingredients, Testogen has been carefully formulated to naturally increase your testosterone levels.
Here’s what you can expect to find in Testogen – and remember, they’re all backed by science!
- D-Aspartic Acid – an amino acid that supports the production of luteinizing hormone in the pituitary gland.
- Fenugreek Extract – a testosterone-boosting ingredient that works to inhibit the enzymes that convert testosterone into estrogen.
- Vitamin D3 – a daily serving of Testogen will ensure you get the vitamin D you need to support healthy testosterone production.
- Zinc – supports healthy testosterone production, since even a mild deficiency of zinc can have a huge impact on your T levels.
- Korean Red Ginseng Extract – with proven libido-boosting benefits, this natural medicinal herb is one of the world’s most popular.
- Boron – Boron is believed to increase testosterone metabolism. This means more of the total testosterone in your body is converted into free testosterone.
- Nettle Leaf Extract – stinging nettle roots contain compounds called ligans which prevent a protein called SHBG (sex hormone binding globulin) from binding itself to testosterone.
- Magnesium – a crucial supplement that incerase both free and total testosterone.
- Vitamin B6 – if you’re deficient in B6, it’s likely you have lower testosterone and increase estrogen levels. Vitamin B6 also plays a crucial role in your overall health and wellness.
- Vitamin K1 – helps your body absorb the vitamin D in the Testogen more efficiently.
- Bioperine® 95% Piperine – derived from black pepper, it increases the bioavailability of Testogen’s ingredients by up to 30%.
For the full list of Testogen ingredients and how the benefit your body and testosterone levels, head here.