Grab your cheat sheet |
Getting into Halloween mode means feeling your best. Whether you’re partying or not, feeling low and lethargic isn’t going to do you any favors.
A change in mood, low self-esteem or lack of energy can happen because of low testosterone levels. And, there can be several factors which can affect testosterone production.
Did you know? Normal testosterone levels for a male are300 to 1,000 nanograms per deciliter (ng/dL) or 10 to 35 nanomoles per liter (nmol/L) and 15 to 70 ng/dL or 0.5 to 2.4 nmol/L for a female.
Testosterone deficiency can be age related. Our T levels peak at around 18 years of age and start to drop by about 1% each year from the age of 30.
Having low T levels can leave you feeling less like your usual self. In this situation, many accept it as the inevitable consequence of getting older.
On the flipside, others choose to turn the tide by actively taking a path that leads to higher testosterone levels.
So, if you want to feel less like a zombie and give yourself the ghost of a chance, read on…if you dare.
What is testosterone?
Testosterone is often called the ‘sex hormone’. It's produced in the male testes that produces male characteristics in the body. If an imbalance rears its ugly head, you can experience adverse symptoms.
This is because testosterone is responsible for many of our bodily functions, including-
With such an important function, it’s unsurprising that so many negative symptoms can occur when we have a testosterone deficiency.
What are the signs and symptoms of low testosterone?
Many changes can happen to your body if you have a low testosterone level, and some may be familiar to you.
This doesn’t mean it’s ‘end game’ time. Not at all, there are things you can do to turn the tide and get your levels back on track.
FYI: The most common symptoms of low testosterone levels are:
- A low sex drive
- Erectile dysfunction
- Increase in body fat
- Lack of energy
- Disrupted sleep and possible sleep apnea
- Man boobs (aka. ‘moobs’)
- Low sperm count
- Loss of body hair
- Loss of muscle mass
- Heart disease
- Weight gain
And if that’s not scary enough, low T levels can also lead to health conditions like diabetes, testicular failure, and high blood pressure.
So, how do we keep the wolf from the door? The trick is not to panic. It doesn’t have to be a monster of a challenge.
How do you fix low testosterone?
The best way to fix low testosterone levels is by going the healthy route, rather than hormone therapy.
Testosterone replacement therapy is a path taken by some, but the side effects of this route are plentiful—and the list of cons reads like a horror movie.
Increases in weight, weak bones, mood swings, fatigue, cold sweats, stomach disorders, and sexual dysfunction are just some of the most common side effects of testosterone replacement therapy.
Your doctor may be able to advise you if you wish to consider testosterone therapy. While it's possible your levels may rise—this route doesn’t come without its risks.
Really, the healthy route is the safest—unless you want to look like Frankenstein’s Monster.
Let’s take a look…
The tricks
Getting your T levels up isn’t as scary as it might sound. In fact, there are many ways to get things moving in the right direction, and the best ways are the natural ways.
Exercise more often
Those prone to a more sedentary lifestyle are likelier to see a steeper decline in testosterone.
As mentioned, our T levels drop as we get older, and many people accept it as an inevitable consequence of the normal aging process.
This process is partly stimulated by the fact that we actively DECIDE to slow down and be less active than we were in our younger years.
You send signals to your body to tell it that you don’t need the energy you once had and are ready to slow down.
That’s a pretty terrifying thought.
Sending different signals to your brain will accomplish a much better result. Staying active and even being more active can help turn the tide on T levels by letting your body know you’re far from done.
A 2015 study confirmed that increased physical activity is beneficial for increasing T levels in men. HIIT (High-intensity interval training) and resistance training are two of the most helpful exercises to help increase testosterone.
Trying to lose weight is another way to reduce the risk factor. Being overweight comes with an increased risk of low T along with other health issues.
Those with low testosterone also tend to have a surplus of body fat. Losing weight and maintaining a healthy weight is essential if you want to keep your T levels in check, and regular exercise is a great way to achieve that.
Read: Unleash Your Inner Beast this Halloween with Spooky Testosterone-Boosting Workouts.
Try to keep stress levels down
Long-term stress can damage both your mental and physical health and the elevated levels of cortisol, which will lower T levels.
Stress can also affect the quantity and quality of food you eat, which will also have a negative effect on testosterone. Keeping physically and socially active and finding ways that work for you when you feel your stress levels are on the rise are things you can do to help reduce your stress.
Get plenty of sleep
The amount of sleep you get each night can also affect your stress and T levels. So you must try to get around eight hours of quality sleep at night.
Keep your room dark, and avoid distractions like mobile phone alerts. Go to bed at a reasonable time and try to keep the room at a comfortable temperature.
Reduce your alcohol intake
Cutting down your consumption of alcohol can improve the amount of testosterone in your system, as research has shown that excessive drinking can dramatically reduce testosterone in as little as 30 minutes.
If that’s not scary enough, heavy drinking can lead to several other issues linked to low T levels, like high blood pressure and sexual dysfunction.
If you can reduce the amount of alcohol you consume- great. If you can cut it out completely- even better.
The treats
Exercise, sleep, and a reduction in alcoholic drinks might not seem like the most fun you’ve ever had—but it’s not all doom and gloom.
Eating the right food can help to get your levels up, and even if the following list isn’t your first choice of food.
Get creative and find a way to weave them into your favorite meals, and you’ll find your T levels rising from the dead.
Pumpkin seeds
It’s no surprise to have this seasonal food on the list. But, pumpkin seeds are high in leucine, which is essential for testosterone production.
If you don’t enjoy eating them as they are, you can add them to muffins or cakes for easier consumption.
Honey
Honey is packed with boron, an essential mineral, that’s excellent for increasing testosterone levels.
It also helps with other testosterone-boosting functions, such as maintaining bone and muscle strength. Honey has also been shown to improve cognitive health.
Eggs
Eggs contain all the essential items needed to help boost T levels. Among these are protein, vitamin D, and omega-3, which are both beneficial for testosterone and muscle-building.
You should make eggs a regular part of your diet. Yes, their body-boosting power shouldn’t be underestimated.
Garlic
It’s not just for keeping the vampires at bay—garlic has many health-boosting properties, including allicin.
Allicin is a powerful natural antioxidant that helps to produce nitric oxide (NO) and hydroxyl radicals. It also lowers your cortisol levels, which, in turn, raises your T levels.
Cortisol floods your body when you’re under stress, which may cause your levels to drop. This is another reason to try to keep your stress levels low.
Regular garlic will help lower your cortisol levels and make way for more testosterone.
Nuts
Nuts contain high levels of zinc, a known testosterone-booster, and almonds contain an exceptionally high amount of zinc.
Zinc deficiency can result in your pituitary gland will stop releasing some of the critical hormones for stimulating testosterone. Macadamia nuts are high in fatty acids, and brazil nuts also contain selenium, which boosts T levels.
Fruit
Choosing fruit as a snack instead of a sugary one will go a long way to helping to maintain your T levels.
Bananas are known as super T-boosters as they contain an enzyme called bromelain, which has been proven to support testosterone production.
Bananas are also great energy boosters, which will help keep you more active. Lemons, watermelons and grapes are other super-fruits that will help lower cortisol levels while increasing testosterone production. They also have high levels of vitamin A, which will help lower your estrogen levels.
Oysters
Oysters are another great option to get your zinc levels up. Zinc will work to get your T levels raised and will also help with other issues associated with low testosterone, such as sexual dysfunction.
Spinach
Spinach is known as a superfood, and with good reason. It contains a high percentage of magnesium and vitamin B6, which can help get T levels moving in the right direction.
It’s also great for muscle-building and all-round general health due to its high vitamin content.
Fish
Fish is one of the healthiest meats you can eat, and it’s packed with essential vitamins and minerals to help you keep healthy.
Salmon is our top choice for its testosterone-boosting properties as it contains vitamin B, magnesium, and omega-3 fatty acids—which have all been proven to help raise T levels. Tuna is another excellent choice as it’s packed with vitamin D, which can boost testosterone significantly. It’s also great for sexual health. Bonus!
Porridge
Starting the day with porridge oats will help kick-start your system in a highly positive way. The B vitamins contained in porridge oats can help suppress estrogen production, which will help testosterone levels rise.
If you’re not into porridge for breakfast, you can use them to make treats such as flapjacks. Yum.
Testosterone supplements
As well as maintaining a healthy diet, it’s important to use testosterone supplementation to make sure you get a decent level of essential vitamins, minerals, and nutrients.
If you’ve never used supplements before, don’t be scared! As long as you’re using natural supplements in the correct amounts, there should be no side effects.
Let’s look at the prime candidates for getting your levels raised to the max.
Vitamin B6
As mentioned, the B vitamins can do some serious work when it comes to getting your testosterone level up. And supplementing with B6 will ensure that you get the right amount in your system.
It’s one of the best vitamins for increasing t levels, boosting energy levels and helping cognitive health.
Zinc
Zinc has already been praised earlier, and topping up with a supplement will help to reduce estrogen levels and raise testosterone. It will also help in giving you more strength and muscle mass.
D-Aspartic acid
Used by bodybuilders, this naturally-occurring amino acid helps play a significant role in supporting the production of the Luteinizing Hormone (LH).
In turn, helps to increase healthy levels of testosterone for firmer muscles, more significant gains, and improved weight loss results.
Panax Ginseng
Panax Ginseng has been used to treat various ailments for centuries, including insomnia, fatigue and sexual health. It’s pretty much an all-in-one reinvigorator.
Ashwagandha
It is scientifically proven to keep testosterone levels balanced while improving energy, weight loss efforts, digestion, cognitive ability, and muscle gains.
Fenugreek
Used for centuries to combat the symptoms of low testosterone. Known for its ‘maple syrup’ aroma, fenugreek has been used for over 6,000 years to help boost libido, sexual function, energy & stamina, and increased metabolism for easier fat loss results.
Vitamin D
Multiple studies prove the importance of vitamin D on health, including mood, bone density, immune system, and even metabolism.
Studies also show vitamin D can significantly improve the levels of existing T with its age-reversing benefits.
Garlic
Studies show natural garlic can have a significant overall increase in testosterone and in turn, may help support a healthy metabolism for easier, faster weight loss results.
Following a nutritious diet and healthy lifestyle using some of the tips outlined above can help optimize testosterone levels and promote overall health.
To raise your testosterone levels healthily, your main focus should be on:
- Eating a nutritious, balanced diet packed with testosterone-boosting vitamins and minerals.
2 Keeping active to keep your body weight in check and to let your brain know that you aren’t ready to give in to advancing years just yet.
- Taking Tl-boosting supplements which will work in conjunction with your body to ensure you have adequate levels of the hormone in your system.
Raise your testosterone levels ‘spooktacularly’ this season and avoid the grave error of being unhealthy.
Level up your T with TestoPrime
Testoprime is an all-in-one supplement that contains all the premium ingredients listed above.
It’s scientifically researched to work to get your T levels up—and keep them there. So, get ready for the dark Halloween nights and beyond, and take back your vitality today.
