These tips are applicable to increase endogenous testosterone, that is, the one that our body produces naturally.
- Eat healthy fats
Did you know that your body needs healthy fat (monounsaturated) to produce testosterone?
Recent studies have shown how monounsaturated fat increases endogenous testosterone levels effectively. Eating a diet too low in these fats can cause a relapse in the individual’s testosterone levels PhenQ review.
Add to your diet foods such as fatty fish (Omega 3), almonds, olive oil …
Remember that these excess fats will not make you produce more testosterone but provide too many Kcals.
- Rest well
While you are in phase IV of sleep (when you sleep in a deep way) a large number of anabolic hormones are secreted, such as HGH or Growth Hormone, testosterone, cortisol (catabolic hormone) decreases, dead cells regenerate and a multitude of other benefits.
Therefore it is essential to sleep a minimum of 7 hours, with 8-9 hours recommended for bodybuilding and fitness purposes.
- Vitamin C is your friend
In scientific studies has shown the effectiveness of vitamin C to regulate cortisol, catabolic hormone that eats your precious muscle. And not only that, vitamin C also reduces the aromatization of testosterone, the process by which testosterone is transformed into estrogen (non-anabolic female hormone).
Therefore it is advisable to take between 1000-1500mg of Vitamin C / day. And do not be afraid of eating too much vitamin C because it does not produce hypervitaminosis. The excess will be eliminated through the urine without any problem.
- Suppress alcohol in your life
The alcohol has to be processed by the liver and keeps the liver quite busy, so much so that it is difficult to unfold the estrogen. Thus increases your estrogen levels, as we mentioned before, is the female hormone that is responsible for reducing your esteemed testosterone.
- Stimulate your sexual desire
In a study done by the Ludwig Boltzmann Institute for Urban Ethology in Vienna … 10 men watched 15 minutes of a pornographic movie and these men’s testosterone increased 100% after that.
Another study published by Psychoneuroendocrinology used films with sexual content in 9 men and testosterone levels increased within 10 minutes of starting to watch the movie.
In a study published in the Sexual Behavior Archive … testosterone was emitted every 15 minutes for 3 hours in 8 men before, during and after showing them a film with explicit sexual content and there was an average increase of 35% in testosterone.
If you have low libido you can help with aphrodisiacs to increase it. When there is a relationship between libido-testosterone you will increase it.
- Includes compound exercises in your routine
If you have not yet included basic compound exercises such as squats, deadlifts, bench presses and military presses, what are you waiting for?
It has been shown that these exercises stimulate HGH (Growth Hormone) and testosterone significantly.
- Lower your fatty%
Several studies have shown that obese people have significantly lower testosterone levels than those of a healthy person free of obesity.
The leaner you keep the less estrogen level you will have and, by ratio, the blood testosterone levels will increase. Therefore try to eliminate the excess fat you have.
- Add Zinc to your diet
This mineral is responsible for preventing aromatization (transformation of testosterone into female hormone estrogen that decreases testosterone levels). If your diet has a deficit in zinc this will be reflected in your testosterone levels.
You can consume foods rich in zinc such as liver, poultry, nuts, seeds, brown rice, turkey, milk … You can also help with a zinc supplement.
- Eat natural supplements
In the current market there are different supplements that are responsible for raising your levels of endogenous testosterone. The most recommended are tribulus , ZMA, DHEA and DAA .