Diet, age and lifestyle have a significant impact on hormones levels. On average, in men after 30 years old, the testosterone level naturally decreases, and there are ways to slow down the process. Nevertheless, improving testosterone levels impacts men happiness, muscles growth, health and sex drive. Some factors such as a bad diet, drugs, no sleeping, stressful lifestyle can also accelerate the process of decreasing testosterone levels even if you are under 30.
TESTOSTERONE IS...
Testosterone is a steroid hormone that stimulates the development of male secondary sexual characteristics (according to Oxford languages).
Thus, hormone gives males their characteristics, penis on the genital area, thicker voice, beard and other physical and psychological aspects that typically separate males from females in the mammal's kingdom. Remember, guys; I'm trying to be politically correct here; I'm not talking about sexual preferences or whatever you want to be or been calling, trust me, I'm a very open mind. So let's keep talking about testosterone! This hormone is also present in females but at lower levels than males; females have a high level of the opposite hormone called estrogen that is also present in males but at a lower level.
WHAT IS LOW TESTOSTERONE? WHICH ONCE ARE THE SIGNS IS GETTING LOWER?
Low libido
Erectile dysfunction
Traning hard with low muscle development
Feeling tired
Decreased body hair
Growth of breast tissue
Feeling stressed
DOES A HEALTHY, BALANCED DIET HELP IMPROVE TESTOSTERONE?
Yes, it is. A healthy diet provides vitamins, minerals, amino acids and fatty acids, and materials used on testosterone production. Water is essential as it transports those nutrients from the digestive system to the cells responsible for making them. Good food also provides energy to the cells responsible for producing testosterone.
ARE THERE FOODS THAT INCREASE TESTOSTERONE?
Food rich in good fats, especially the one's righter on omegas 3, samples are nuts, seeds, fish and avocado. Studies show that fats boost testicular volume.
The deficiency of zinc and vitamin D is also related to cause low levels of testosterone. Vitamin D is vital, which you can find in the sun, better in the morning and eating eggs, dairy, fish, and red meat. Food rich in zinc is shellfish, poultry, red meat, beans, whole grain and nuts, especially Brazilian nuts.
WHICH FOODS LOWER TESTOSTERONE?
Bad fats cause they impair the absorption of good fats. Bad fats are fried food, heated fats, margarine, spreads and creamy fats like mayonnaise.
Sugary and alcohol cause dehydration; therefore, they disturb nutrients absorption.
My suggestion is to avoid any food with those bad fats, sugary and alcohol in the composition, basically avoid processed food.
Remember life is to be living, have fun, no stress. Stress can also weaken testosterone production, so relax and breathe. As I always say to all my clients in the consultation room, "if you follow my diet 80%, it is good enough, if your goals are to live longer and be fit", eating "bad" food and drinking, yes, but in moderations. Try to make a good fit lifestyle for yourself and keep yourself active!
ANOTHER NATURAL TESTOSTERONE BOOSTER
Exercise regularly.
Maintain a healthier body fat composition level.
Sleep each night deeply.
No stress.
DO TESTOSTERONE SUPPLEMENTS WORK?
If your testosterone level is lower than usual and the reason is related to the deficiency of a specific nutrient in your diet, like vitamins, minerals, fatty acids, or amino acids, testosterone supplements can help.
This supplement works, especially if you don't have a perfect diet.
WHICH IS THE BEST TESTOSTERONE BOOSTER SUPPLEMENT?
There are variants of testosterone boosters. To understand which one is better for you is necessary to take a Blood test.
The blood test shows which vitamins and minerals the patient lacks and how low the testosterone levels are. If the results are meagre, the doctors will prescribe Testosterone Replacement Therapy (TRT). However, TRT will not prescribe in Australia if the results come back as "okay for your age".
Alternatively, test booster or men health supplements could be a good idea, as it is not the synthetic form of testosterone but a natural approach. The natural way can work for some but not for everyone. My suggestion is to keep trying testosterone boost until you find one that works for you.
Here where you can find my lists of Testosterone boosters for men's health.
WHAT DO I DO? ALMOST 50TH AND FEELING GREAT
As I'm almost 50 years old, I exercise regularly and try to eat well most of the time. However, to keep my testosterone level higher for my age, I take a specific formula: ZMA, composed of zinc, magnesium and B6 vitamin, which improve sperm counts and sleep.
I also take "test booster" since I was 30, general when testosterone level starting to go down in men, testosterone booster typically is a mixture of minerals, vitamins, amino acids and herbs that, according to science is related to increase testosterone level. However, because most of them are extracted from plants from different parts of the world, they come in other names, and each supplement company have an additional amount of each on the mix. Therefore, it is hard to say which one will work better for each person.
Horny goat
D-aspartic acid,
Zinc
Andro Jack, Longifolia Jack
Tribulos or Bulgarian Tribulus
Guarana
Ashwagandha
B vitamins