Low testosterone levels in males are becoming more and more common today and it’s no wonder that 40% of men over the age of 45 are affected (1)! The good news is, there is an all-natural approach to increase Human Growth Hormone as well as T-levels. This is because the production of testosterone is dependent on the presence of specific nutrients. In this article, I’ll cover the best strategies to boost human growth hormone and increase testosterone naturally and fast (within 24 to 48 hours).
Why Do I Need Adequate T-levels?
Healthy testosterone levels are not only necessary to ensure sexual satisfaction, heighten arousal, increase libido and stimulate sexual desire, but it’s also crucial to maintain high energy levels, muscle mass, regular sleep patterns, a healthy pain response, sufficient levels of red blood cells as well as optimal bone density. Chronic stress, inadequate exercise, insufficient nutrition, weight gain, low vitamin D levels, imbalanced microflora and prescription drugs all contribute to depleting the body’s normal immune response and can in turn tax the body, slow down the metabolism and even lead to diabetes and in short, is a recipe for low T-levels.
If you are experiencing any of the above-mentioned symptoms, discover what natural approaches you can take today to maximise performance:
Eat Healthy Fats
Men who suffer from low t-levels often consume too many carbohydrates and junk food. It’s important to load up on healthy fats and get rid of all those empty calories. A study done on the effects of diet on serum sex hormones published in the Journal of Steroid Biochemistry showed that when men decreased their healthy fat intake from 40% (of energy as fat) to 25%, testosterone levels decreased (2). In order to produce adequate hormones, healthy fats are required.
What exactly are healthy fats? Number one is healthy saturated fats, such as coconut oil, raw sheep or goat’s milk cheese and fermented dairy products such as yoghurt and goat milk kefir. This does, unfortunately not include conventional dairy which dampers testosterone.
Secondly, you should be including more omega-3 fatty acids, such as flaxseeds, walnuts, chia seeds, salmon or even a good quality fish oil supplement. Lastly, monounsaturated fats, such as olive oil, olives, almonds and avocado will also help to boost your testosterone levels naturally.
If you neglect healthy fats in your diet in favour of starchy carbs, grains and sugar, your weight, health and testosterone levels will almost definitely suffer.
Make Sure To Get Enough Zinc
Zinc is a very important mineral when it comes to adequate production of testosterone. Research shows (3) that zinc modulates serum testosterone levels in normal men. The best dietary sources of zinc are protein-rich foods like fish and meat, raw milk, beans, raw cheese, raw milk kefir and yoghurt. Other wonderful sources of zinc are oysters, wild-caught salmon, sardines, cashews and anchovies. If you decide to supplement zinc, make sure to have no more than 40mg per day as too much zinc may cause side effects such as nausea and can also interfere with your body’s ability to absorb some other important minerals such as copper.
Enhance Sexual Drive with Pomegranate
Throughout history, the pomegranate has been said to enhance sexual drive and function and has been a symbol for fertility. With high levels of iron, vitamins, A, C, E and antioxidants, research (4) has found that having pomegranate juice daily not only increases testosterone levels with up to 24% but it also improves mood, reduces blood pressure and even influences anxiety.
Try Olive Oil & Garlic
In your quest to increase t-levels, extra virgin olive oil may be of aid. Over a period of three weeks, participants who consumed extra virgin olive oil every day experienced a testosterone boost of up to 19% (5).
Even though garlic does not produce testosterone, it does contain a compound, called allicin, which lowers levels of cortisone in the body and, therefore, adds to your body’s ability to use testosterone more efficiently and effectively (6).
Reduce your exposure to xenoestrogens
Xenoestrogens have been found to be anti-androgenic and block testosterone’s actions. They can be found in plastic bags, plastic wrapping and pesticides. Make sure to reduce hormone and pesticide exposure by choosing organic meat and vegetables wherever possible and try not to have foods that are wrapped in clingfilm (7).
- A practical guide to male hypogonadism in the primary care setting, International Journal of Clinical Practice, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2948422/
- Diet and Serum Sex Hormones in healthy men, https://www.ncbi.nlm.nih.gov/pubmed/6538617
- Zinc status and serum testosterone levels of healthy adults, https://www.ncbi.nlm.nih.gov/pubmed/8875519
- Pomegranate juice intake enhances salivary testosterone levels and improves mood and well being in healthy men and women, https://www.endocrine-abstracts.org/ea/0028/ea0028p313.htm
- Effect of argan and olive oil consumption on the hormonal profile of androgens among healthy adult Moroccan men, https://www.ncbi.nlm.nih.gov/pubmed/23472458
- Garlic supplementation increases testicular testosterone and decreases plasma corticosterone in rats fed a high protein diet, https://www.ncbi.nlm.nih.gov/pubmed/11481410
- Holford, P. 2014. Good Medicine, pg. 215