How to increase testosterone

If a man has a relatively low testosterone level, it often leads to a decrease in male hormones, which is relatively large for the male body. When this happens, it should be improved through certain methods. In essence, testosterone is a sex hormone, and usually a certain diet can be used to promote the secretion of testosterone by the testicles. Let's learn how to increase testosterone.

How to increase testosterone

1. Eat more fat to stimulate testosterone secretion

Dietary fat is often considered a "figure killer," but it is actually one of the most critical factors in optimizing natural testosterone production. Long gone are the days when fat was associated with heart disease and elevated cholesterol levels, and now eating more dietary fat is considered a reliable way to increase testosterone production. Research shows that dietary regimens that contain a higher ratio of monounsaturated fats to saturated fats have been shown to increase testosterone levels.

2. Don’t avoid cholesterol

Testosterone is derived from cholesterol, so if your diet is low in cholesterol, you are fooling yourself by trying to increase testosterone production at the same time. Previous studies have shown a strong correlation between high-density cholesterol levels and free testosterone levels. Remember: most of the testosterone in the body is attached to protein, and only the free testosterone is considered bioavailable for tissue absorption.

3. Supplement ingredients that stimulate testosterone secretion

Zinc is an essential element that plays an important role in testosterone secretion. Mild zinc deficiency is often associated with decreased testosterone levels. A well-known study showed that older men with mild zinc deficiency who supplemented with zinc for six months saw their testosterone levels increase from 8.3 nmol/L to 16.0 nmol/L, an increase of 93%! The researchers concluded that zinc plays an important role in regulating testosterone levels in the blood of healthy men.

4. Do more compound weight-bearing exercises

Just as diet plays a big role in testosterone production, so does training. Studies have shown that high-intensity weight training (choosing a weight that you can do to failure for 10 reps per set) can stimulate testosterone production. However, to get the most out of your training, you have to choose the right movements and equipment. Generally speaking, the more muscle mass you stimulate, the more testosterone you produce.