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Increase Testosterone? These are our top 8 tips

Have you been feeling a little low on energy lately? Have you noticed a decrease in your sex drive, or are you struggling with weight gain and reduced fertility? Perhaps you’re also feeling a little down or moody, and your self-esteem has taken a hit. Don’t worry, you’re not alone. With the hustle and bustle of modern life, it can sometimes be hard to maintain your vitality. But fear not, we’re here to show you how to naturally increase your testosterone and regain your vitality.

Directly to:

Testosterone in brief
Low testosterone level
Symptoms of low testosterone
Causes of low testosterone
Increasing Testosterone with Diet
What else works as a testosterone booster?
Conclusion
Need more inspiration?

Testosterone in brief

Before we dive into the ways to increase your testosterone naturally, let’s first take a look at what testosterone actually is. Also known as the “vitality hormone,” this hormone plays a vital role in regulating our energy, mood, sexual function, and even our weight.

Testosterone is essential for:

That spice in your love life and libido
Energy, vitality and physical performance
Muscle growth and strength
Maintaining a healthy weight
Regulation of mood and emotional well-being
Fertility support

Low testosterone level

Did you know that men around 40 often have vague complaints due to low testosterone?

During puberty, the production of this hormone skyrockets, resulting in the development of male characteristics and the attainment of adulthood. However, somewhere around the age of 30, testosterone begins to slowly but surely decline, and this process continues gradually as we age.

A thorough American study shows that approximately 40% of men over the age of 45 suffer from low testosterone levels. We see men with complaints at an increasingly younger age. A deficiency can lead to a range of challenges.

So it is crucial to be aware of the signs of low testosterone and take action to address them.

Symptoms of low testosterone

Low testosterone can manifest itself in a number of ways, and it is important to recognize the signs and symptoms. You may recognize yourself in one or more of these symptoms:

Symptoms of low testosterone:

Less desire for sex and a decreased libido.
Lack of physical energy and fatigue.
Increase in body weight, especially around the abdominal area.
Decreased muscle strength and muscle mass.
Increased fat accumulation and decreased muscle definition.
Erectile dysfunction and difficulty maintaining an erection.
Reduced fertility and possible infertility.
Feelings of depression, dejection and moodiness.
Hair loss and reduction of beard and body hair growth.
General listlessness and difficulty concentrating.

The amount of testosterone in the blood varies, but is usually between 270 and 1000 nanograms per deciliter.

Causes of low testosterone

Several factors can contribute to low testosterone. From unhealthy diets to chronic stress and lack of exercise, it’s important to understand what contributes to this problem in order to effectively address it.

Therefore, consult our orthomolecular therapist. She will help you with free and personal advice.
Click here for free advice

Increasing Testosterone with Diet

One of the most natural ways to keep your testosterone at a healthy level is through nutrition. By choosing a balanced diet and meals. Adding specific foods that are known to boost testosterone can go a long way.

Eat whole, unprocessed foods rich in complete proteins: Think proteins such as chicken, turkey, eggs and beef.
Include more fatty fish in your meals : Fatty fish, such as salmon and mackerel, are packed with healthy omega-3 fatty acids, which are not only good for your heart, but can also contribute to healthy testosterone levels.
Put oysters on the menu: Oysters have been known for centuries as a powerful aphrodisiac and are rich in zinc, a mineral crucial for testosterone production.
Choose organic foods: Avoiding harmful pesticides and chemicals often found in processed foods can help keep your hormone levels balanced.

What else works as a testosterone booster?

Besides diet, there are also other effective ways to increase your testosterone naturally. Here are some helpful tips that you can incorporate into your daily routine:

Lift (heavy) weights more often: Strength training can not only help build muscle mass, but can also stimulate testosterone production.
Reduce your stress levels: Chronic stress can have a significant impact on your hormone levels. A real killer for your libido, vitality and testosterone levels. By adding stress-reducing activities to your daily routine, such as yoga or meditation, you can naturally increase your testosterone.
Get enough quality sleep: A good night’s sleep is essential for healthy hormonal balance. Make sure you get enough sleep and create a sleep environment that is conducive to deep and restorative sleep. Read more about this in one of our blogs:
Spend time outdoors, preferably in the sun: Exposure to natural sunlight can help produce vitamin D, which in turn can boost testosterone production.
Say no to cigarettes: Smoking has a negative impact on your testosterone levels and overall health. Therefore, quitting smoking can have a positive impact on your hormone balance and overall well-being.
Drink Alcohol in Moderation: Excessive alcohol consumption can negatively impact your liver function and hormonal balance, so drink alcohol in moderation to keep your testosterone levels up.
Don't forget to flirt with women: Huh, haha this is not the most obvious tip and no, we are not saying you should cheat. Research shows that engaging in social interactions and experiencing positive emotional connections can increase your testosterone levels. So don't be shy, go out there and enjoy some flirty fun. Especially if you are single :)
#14 Testo Boost: For an extra boost, consider trying the Goldea Health Supplement which is specially formulated to naturally support testosterone levels. With powerful and natural ingredients, this supplement can help you regain your vitality.

Conclusion increase testosterone

It is normal to face challenges in this area from time to time, but with the right knowledge and action, you can improve your vitality and quality of life. Remember that small changes in your lifestyle can yield big results.

If you find yourself struggling with symptoms of low testosterone, don’t hesitate to consult a professional, such as an orthomolecular therapist, to create a free personalized plan that’s right for you. You deserve to be your best self!

Need more inspiration?

Visit our Instagram page or check out our other recipes, blogs for more healthy and tasty ideas.

Source:

“Prevalence of Low Testosterone in Men Over 45 Years of Age: A Systematic Review and Meta-Analysis,” JAMA Internal Medicine, 2016, https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2504819