8/22/2020 0 Comments Tips to increase your testosteroneA high testosterone level is important for both men and women. In men, testosterone levels gradually drop from the age of 30, but there are ways to stop this and even increase your level. For women, the male hormone is important to reduce the risk of osteoporosis . In men, it is important to maintain testosterone levels because it prevents cardiovascular disease. It lowers your cholesterol and gives you more glycemic control. A reduction in testosterone has also been linked to dementia and Alzheimer's. You might think that testosterone supplements are the solution, but they actually pose a risk of cardiovascular disease.
Eat carbohydrates A good ratio of fat, protein and carbohydrates ensures that you have more testosterone. It is important that only 10% consists of protein and up to 40% of fat. It has not become entirely clear whether the other half of the diet must consist of carbohydrates, because vegetables are then completely disregarded, but the ratio of carbohydrates must in any case be more than the percentage of proteins in your diet to avoid the negative consequences. This doesn't mean you should go for the white pasta and fries now. If you eat carbohydrates, go for slow carbohydrates so that your blood sugar level remains as equal as possible. Eat zinc A zinc deficiency causes you to produce too little testosterone. Zinc plays an important role in the production of this hormone. In fact, it is estimated that nearly half of 60-year-olds have too little zinc in their body. So a supplement here and there won't hurt. Zinc can also be found in fish, meat, unprocessed milk (straight from the cow) and yogurt or kefir . At some farmers you can buy milk that has not yet been processed, but is only cooled. Super fun to try! The taste is also very rich. Make sure you don't have lactose intolerance! And don't take too much of this, because milk also increases inflammation. Don't eat now and then Intermittent fasting is also a great way to increase your testosterone levels. With intermittent fasting, you don't eat for several hours of the day. For example, you still eat breakfast, but don't eat anything again until six hours later. In between you can drink water and tea, but you cannot add sugar ! Intermittent fasting has all kinds of effects on your body, such as better insulin resistance and also decreases the reduction of testosterone with aging. Especially if you do this in combination with HIIT training.
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