Recommended: Use a voucher code MAS5385 to save an extra 5% when shopping for supplements on iHerb.

Did you know that as you age, your production of testosterone – a highly important male hormone – decreases dramatically? This is a pressing concern because testosterone plays a role not only in muscle mass, hair growth, and other physical and physiological changes during puberty and throughout a man’s life, but also in sexual and reproduction functions.

But you need not be afraid of aging, because you can combat all the health and wellness issues that come with it. Here are some body hacks for naturally increasing testosterone production in your body:

  1. Manage your weight. It is important for you to lose weight if you’re already aging and you’re reaching an overweight or obese status. Get serious about shedding the unwanted pounds by significantly reducing your intake of grains and sugars. Additionally, you should increase your consumption of vegetables, and maybe implement intermittent fasting for enhanced testosterone. A healthy dietary program will guide you through this, but there’s another direct route to success: exercising regularly.
  2. Regularly exercise. Yes, part of successfully losing weight and actually increasing your testosterone levels as you age is having a regular exercise program. Boost your testosterone by working out, combining high-intensity training with your usual cardio exercises. Three times a week may be ideal if you’re just starting out, or depending on your level of fitness. The best way to go is to listen to your body, to the intensity that you can have at the moment. And remember: being in your senior years should not get in the way of being fit!
  3. Take testosterone-enhancing herbs and supplements. Certain herbs and supplements have been traditionally promoted for their ability to boost testosterone levels of men. Among the most popular ones is tongkat ali, which is a flowering plant that is found in Indonesia, Malaysia, and other Asian countries, as well cultivated in other areas in the world. It has been promoted for so many years now for its sexual benefits that are attributed to its testosterone-boosting properties. Tongkat ali is generally considered safe and effective. But quality is a very critical point, so make sure you’re using a supplement with a pure extract, and you follow the right dosing. Indonesian tongkat ali is considered most ideal to use.
  4. Maintain adequate levels of zinc in your body. Zinc is a mineral that’s important for testosterone production, and it has been found in research that supplementing with it for as little as six weeks can cause a marked improvement in testosterone among men with low levels. But don’t turn to supplementation yet if you can optimize your zinc levels through your diet, consuming plenty of meats, fish, raw milk, raw cheese, and beans. The adult upper limit for zinc is 40 milligrams per day.
  5. Fight stress. If stress is inevitable, you have to deal with it smartly. This is because your body releases high levels of cortisol, a stress hormone, when you’re undergoing a lot of stress. Cortisol blocks testosterone effects, and this may affect multiple aspects of your sexual and overall health. Manage stress effectively through different methods, such as praying, meditating, engaging in breathing exercises, and even seeking counseling in order to address the emotional root of your problem.
  6. Optimize your vitamin D levels. Vitamin D, which is actually a steroid hormone and not really a vitamin, is crucial for the nucleus of your sperm cell to develop well. It helps in the maintenance of your semen quality and sperm count. Power up with vitamin D by getting healthy sun exposure, or supplementing with oral vitamin D.
  7. Take plenty of whey protein and other foods rich in branch chain amino acids (BCAA). It has been shown in studies that these amino acids cause higher testosterone, especially in combination with resistance training. So get enough of these BCAAs through supplementation. Dairy products like whey protein offer the highest concentrations of BCAAs.

Recommended: Use a voucher code MAS5385 to save an extra 5% when shopping for supplements on iHerb.

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