Increase Testosterone Naturally

As men age, testosterone levels in the body naturally drop. But men between the ages of 40 and 55 already have a testosterone level that is 50% lower than when they were young adults, for various reasons.

This hormone also gives decisiveness in stress situations. It improves your mood and increases your libido. Testosterone also promotes healthy heart function.



According to the American statistics agency, 13 million men have too low testosterone levels and this causes erectile dysfunction in 70% of those men. Men (but also women with some of the symptoms) who have a low testosterone level can deduce this from the following symptoms:

Depressed and gloomy feelings
Mood swings
Loss of muscle mass
Not being able to build muscle on legs and arms
A pale face and dry eyes
Excess (belly) fat (love handles)
Bone thinning

Related Post: TestoFuel is a brand new formulation targeting males with low testosterone levels.


As said, testosterone levels in the body drop as men age. The production of this hormone begins to decline from the age of 25. This decline is slow, a few male hormones per year. But according to the Researcher, 70-year-old men have only 10-20% of testosterone levels compared to 25-year-old men.

But there are other factors that influence the drop in testosterone in the body. In the past twenty to thirty years, testosterone in men has generally decreased due to, for example:


When you are under stress and your body is (constantly) in a fight or flight mode, your body will always give priority to coping with this stress. Testosterone is not a priority, your body needs the ‘stress hormone’ cortisol at that time. That is the hormone that makes your body alert and gives you perseverance to flee or fight.

A zinc deficiency

The mineral zinc is indispensable for a healthy testosterone level in the body. Enzymes use zinc as a coenzyme to produce testosterone. In addition, the intake of zinc counteracts the action of aromatase, which indirectly affects the body’s metabolism. Even a slight shortage of this mineral can already cause a decrease in testosterone, according to various scientific studies. Studies also show that increasing zinc through diet or supplements can reverse the negative effects of a deficiency.

Too little saturated fat in food

Testosterone is made from cholesterol. Eating too little saturated fat and omega 9 therefore affects the testosterone level in the body. We hear a lot that saturated fats (from meat, eggs, etc.) are bad for us, but they do increase testosterone in the body.


In this article, we will not discuss ways to artificially increase testosterone. It is about ensuring that your testosterone level is well maintained and to prevent decrease as much as possible. An unhealthy lifestyle, so eating poorly, sleeping and not exercising enough, has a negative impact on your testosterone level.

More Zinc

To increase your testosterone level in a natural way, you eat enough foods that are rich in zinc. Such as meat (beef, chicken and turkey), shellfish (many in oysters), seeds and seeds (hemp seeds, pumpkin seeds), sprouts and nuts.

More saturated fats

Eating too little saturated fats and omega 9 has a negative influence on the testosterone level in the body. We hear a lot that saturated fats (from, for example, butter, meat and eggs) are bad for us, but they do increase testosterone in the body.

Vitamin D

Vitamin D makes your body under the influence of sunlight and is an important vitamin for our health. It has a positive effect on the health of our bones, our immune system, mood and many other bodily functions. In scientific studies, vitamin D has been associated with longer life and testosterone production.

Weight Training

The best way to increase your testosterone is to train with heavy weights for up to an hour at a time. At least take the large muscle groups with you. Short (er) training with high intensity and a short rest between exercises are also called High-intensity Intermittent Exercise or HIIE, it is also referred to as High-intensity Interval Training, HIIT, High-intensity Training, HIT or Tabata training .

Tips for Bodybuilding Workouts 2020 – Just a Tips

#1 – Never Replace Food with Supplementation – Supplementation is already what its name says: just a supplement, a dietary supplement. It never substitutes for meals. Many people make the mistake of thinking that they can “live on supplements”.


It’s always more interesting to get everything you need right from the source. For example, getting quality carbs and calories from pasta like whole-grain pasta, instead of making use of a high calorie one. When your body is ingesting quality nutrients, you have more energy to destroy in bodybuilding workouts.

# 2- Cut poor quality foods from your diet

When you eat the famous bullshit there is great immediate pleasure on your palate. But that’s it, the benefits end there.

In the next few hours your digestion will be poor, your energy and disposition will be lower, in addition to having bad nutrients in your body and, therefore, you will be “badly nourished”. This reflects directly at the time of training – in your physical capacity and also in the results achieved.

# 3- Always get a good night’s sleep

This tip is very simple: just sleep like a bear!

Jokes aside, there are people who naturally sleep less and others more. You probably already know the average you need to sleep daily to feel rested. So, be it 8 hours a day or more, get the rest you need, because having a good night’s sleep is essential to have better results in weight training.

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# 4- If necessary, supplement with vitamins and minerals

If you want to get results and you don’t have much time, you will need a little push to be more efficient in weight training.

Although it is vital to maintain a good diet that is rich in vitamins and minerals, it is not always possible to ingest all the necessary nutrients. This takes time and, knowing that the daily routine is very busy, investing in supplementation as a complement is a good option.

# 5- Caprice in the execution of the movements

It is no use doing certain exercises just out of obligation and ending their execution. This will not bring you results and it can also cause muscle, joint or tendon and ligament injuries.

So, if you really want to destroy bodybuilding workouts, take it very seriously: do the correct and perfect execution of the movements for each exercise.

# 6- Develop the maximum range of motion

Many people use gigantic loads and move a few centimeters, without developing the necessary amplitude to recruit many muscle fibers. This is a common mistake.

Bear in mind that the amount of cargo does not necessarily bring results. It is necessary to stimulate the largest amount of fibers so that they are damaged and later rebuilt. Therefore, always seek the maximum range of motion. This will make you destroy in training!

# 7- Train your lower limbs for real

What’s the use of having that incredible breastplate and having the famous thrush legs? Everyone will look at you with astonishment and irony.

The legs carry us and take us wherever we go. Therefore, it is necessary to pay attention to the lower limbs and train for real. Don’t be lazy, just train hard and destroy!

# 8- Invest in exercises that increase testosterone and HGH levels

Higher testosterone levels increase physical capacity and results. Therefore, those who destroy in training also do these exercises.

Check out some of them:

  • Train with high intensity (this increases GH);
  • Practice compound exercises;
  • Free squat;
  • Dead lift;
  • Surveys in general;
  • Fixed bar.
  • And others.