Humans are the only creatures on earth considered to indulge in sex primarily as a recreational activity. As such, sex in humans is primarily designed for sexual pleasure and enjoyment first, and reproduction second.
That being the case, testosterone is central to sexual pleasure, since it is the engine that drives the sexual performance in males, and to some degree, the sexual performance in females.
Testosterone, also known as the “male hormone”, is an anabolic steroid produced by the pituitary gland in the brain. Testosterone levels are about 7 to 8 times greater in males than in females. Studies have shown that women who have high testosterone levels have a high libido.
Testosterone is primarily associated with the development of the male reproductive system including the penis, testicles and prostate gland, and regulates a host of other male functions such as semen production, sperm production, libido, erection and fertility. Testosterone is also responsible for clitoris development in women.
In conjunction with the human growth hormone (HGH), testosterone also plays a major role in the growth of bone mass, muscle mass and strength, fat distribution, red blood cell production, and the growth of body hair.
Testosterone is produced by the testicles in males, and to a lesser quantity, the ovaries in females. Women who have a higher degree of testosterone develop prominent male features such as muscle, smaller breasts and body hair.
Testosterone production in males begins at the seventh week of the embryonic age and peaks during puberty from as early as age 11 – 14, and continues until age 35 – 40, when it begins to decline at the rate 1% per year.
For most men, testosterone decline is unnoticeable at first, but by age 70, the average man's testosterone production drops to 30% below its peak. However, studies show that testosterone levels remain within normal in at least 75% of older men, which explains why many men can father children in their 80s and beyond.
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A decline in testosterone to below normal healthy levels spells doom for men. It can lead to a variety of undesirable conditions like infertility (hypogonadism), low sperm count, low libido, erectile dysfunction, thin bone mass and obesity, which can result in other related conditions such as depression, mood swings, low self-esteem, low self-confidence, insomnia (sleeplessness) and amnesia (memory loss).
There’s much debate and superstition surrounding the connection between testosterone and penis size. However, the male sexual organ is as vital to a man as his very soul.
For men, the penis is not just a casual sex organ. It is his kingdom. It epitomizes power, control, masculine pride, strength, self-confidence, self-worth, sexual prowess, manhood and masculinity. It can actually determine whether a man lives or dies.
A healthy and fully functional male organ can bring much happiness to a man (and a woman), as well as satisfaction and a healthy, lasting relationship. On the other hand, a dysfunctional male organ can destroy a relationship between a man and woman.
This vital male sex organ has been known to drive men into very desperate situations. Men have been known to spend a fortune on women they love, just to get an opportunity to have sex with them.
Kings have fallen, while others have been known to promise their queens or concubines up to half their kingdoms.
In Greek mythology, ancient Greeks regarded sex as sacred. In fact they dedicated love, beauty, attraction, desire, and sexual pleasure to Greek gods and goddesses like Eros and Aphrodite. Ancient Greeks believed that love, sexual desire, pleasure, knowledge and wisdom, derived from the deities.
In fact Greek women adored handsome men who had a strong, hard phallus, who lasted longer during sexual intercourse, and could drive them into ecstasy and multiple orgasms, believing that men who had such qualities were also more likely to sire male children who were beautiful, strong and wise.
This probably explains why Greek gods and goddesses are depicted in nude statues.
It is a painful prospect to imagine yourself gradually losing the functionality of your manhood. It’s like dying slowly.
Recent studies have shown that men can become very desperate and depressed when their testosterone levels drop, which could lead to impulsive spending habits such as buying luxury goods like expensive cars, toys and jewelry, and living expensive lifestyles.
In the Middle East, Far East and China men are known to resort to extremely desperate measures that border on superstition like using Rhinoceros horn for example, to enhance testosterone and male vitality.
The invention of testosterone boosters such as Viagra, has given hope to millions of men around the world, who would otherwise, not get a quality erection. However, Viagra is a prescription drug, which can have serious side effects if not used properly.
Fortunately, there are many cheap and effective remedies to bring back testosterone to normal levels and restore male vitality regardless of age.
How to Increase Testosterone Levels Naturally
1) Diet
Eating a well balanced diet with an emphasis on foods with high saturated fats like butter, coconut oil, beans and eggs can significantly boost testosterone or T-levels.
The body, especially the testes and the prostate gland, needs certain minerals like zinc and magnesium to stimulate testosterone production. Testosterone is produced in the testicles by the Leydig cells which need cholesterol to produce testosterone.
Eating foods such as broccoli, cauliflower, and cabbage can help boost our T levels by removing estrogens that lower your T levels.
Nuts – such as almonds, Brazil nuts, walnuts, and peanuts significantly increase the production of testosterone. Studies have shown that men who eat a diet high in monounsaturated fats (the kind found in nuts), have the highest levels of testosterone.
High D-aspartic acid levels promote the production of testosterone, and the generous amounts of amino acids in nuts increase blood flow.
FRUITS
Bananas (not regarded as a true fruit) are known to be rich in potassium and vitamin B6 which boosts testosterone levels.
Pineapples are rich in magnesium and zinc which has been proven to naturally boost testosterone production.
Grapes are excellent sources of antioxidants that stimulate testosterone production.
Pomegranates are excellent sources of energy and a remedy for erectile dysfunction.
Apples are rich sources of vitamins A and C which can boost testosterone levels.
Papayas have high vitamin C levels which have been proven to help in testosterone production as well as muscle growth and recovery.
Berries of any kind such as raspberries, blueberries, strawberries and wild berries, can regulate and stimulate the production of testosterone among other health benefits.
Kiwis are a major source of vitamins C and B6 and can boost testosterone production.
Avocados have high amounts of fat-soluble vitamins that can significantly increase your testosterone levels.
Ashwagandha is a potent Indian medicinal herb widely believed to significantly stimulate testosterone production and increase libido. Ashwagandha has also been known to have other powerful health benefits.
(This space is not enough to list all types of fruits and herbs that are known to boost testosterone levels as well as provide other health benefits).
2) Exercise
Exercise with an emphasis on strength training (weight lifting) and high-intensity interval training (HIIT) workouts, has been known to be some of the most effective natural testosterone boosters.
This should be combined with eating a well balanced diet.
3) Rest (Sleep)
Sleep deprivation is a major contributing factor to declining testosterone levels in men.
The body makes nearly all the testosterone it needs while we’re asleep. Not getting enough quality sleep undermines your body’s ability to produce testosterone efficiently.
One study at the University of Chicago found that young men who slept less than five hours a night for one week had 10-15% lower testosterone levels than those who were fully rested.
Low T levels are associated with sleep disorders, poor diet and lack of exercise.
4) Avoid Excessive Training
While it seems like an honor to train yourself to exhaustion, excessive training can significantly lower your T levels.
Whereas it’s a good thing to train hard, it’s even more important to allow your body to recover from the damage you inflict upon it during training. Overtraining puts much pressure on your body and can reduce testosterone levels.
Regulate your training sessions and avoid overtraining to allow your body to recuperate.
5) Manage Stress
During stressful situations, our adrenal glands release large amounts of cortisol to prepare our mind and body for the stressful situation. This is commonly known as “the primal fight-or-flight response”.
Small doses of cortisol are fine and even useful for the body and mind, but increased cortisol levels over prolonged periods of time, may do more damage than good to your body and mind.
When cortisol is high, one area that seems to always take the biggest blow is your T levels.
Several studies show that there’s a link between cortisol and testosterone. High cortisol levels result in low T levels, while low cortisol results in high T levels.
Managing stress or avoiding stress altogether can significantly boost your testosterone levels.
6) Avoid T-Lowering Chemicals
Endocrine disruptors such as xenoestrogens interfere with our bodies’ hormone production system and are regarded as the major cause of problems such as obesity, low testosterone levels and learning disabilities so prevalent in many developing countries.
Endocrinologists believe that the damaging effects of endocrine disruptors and the continued exposure to common household chemicals such as xenoestrogens, are associated with the rising levels of obesity and the dropping levels of testosterone in men.
Xenoestrogen works by imitating estrogen in the human body. Too much exposure to xenoestrogen results in significant drop in T levels in men.
Xenoestrogen is present in many household stuff like plastics, shampoos, gasoline, cows, toothpaste.
Some endocrinologists believe that the ubiquitous nature of xenoestrogen in our modern lifestyle is one reason testosterone levels are lower in men today than in decades past.
This is one of the reasons doctors believe that the number of boys born with hypospadias (a birth defect where the opening of the urethra is on the underside and not at the tip of the penis) is on the rise.
(This is one reason why expectant mothers are advised to avoid xenoestrogens during and after pregnancy).
7) Have More Sex
Unlikely but true. Having regular sex can stimulate the pituitary gland in the brain, which stimulates the Leydig cells in the testes to produce testosterone.
On the other hand, not having sex over a prolonged period sends a message to the brain that more testosterone is not required, and therefore inhibits the production of testosterone.
8) Take A Cold Shower
Believe it or not, this can boost your testosterone levels. A cold shower, especially in the morning, may seem like pure torture to the body but it increases your body’s internal temperature and clears your mind while developing self-discipline.
This initially causes your testicles to shrink as the cold shower hits your body and your body’s external temperature cools.
This forces your body to regulate temperature as the external temperature rises once again to balance the internal temperature causing your testicles to expand significantly once again to produce more testosterone.
This is the same thing as what happens for marine mammals such as whales and dolphins, which are known to have very healthy reproduction systems.
9) Supplement Your Diet
The modern fast-paced lifestyle demands do not allow us to eat a well balanced diet. As such most people especially in the developed world suffer from diet deficiency, opening themselves to a myriad of health-related risks.
Therefore, it seems a smart thing to do these days to supplement your diet in order to maintain proper testosterone levels. Contrary to popular belief, diet supplementation is not a bad thing, neither is it the same thing as “taking pills”.
On the contrary, not supplementing your diet may result in serious health-related problems such as low testosterone, erectile dysfunction, low libido and depression.
Supplementing your diet with testosterone boosters such as Vitamin A, Vitamin D3, Omega 3 fish oil, whey protein, and magnesium has been proven to increase testosterone levels greatly.
There are only a few testosterone boosters that have been scientifically proven and approved by the FDA.
You should research them thoroughly and consult your doctor before you use them.
Vitamin A - Vitamin A deficiency may lead to a myriad of health-related problems including sub-optimal testosterone levels. Vitamin A is found in almost every known fruit and vegetable.
Vitamin D3 – Vitamin D3 is actually not a vitamin but a very important hormone that provides a host of health benefits. Our bodies can actually make vitamin D naturally by being exposed to the sun, but recent studies show that humans are increasingly suffering from vitamin D3 deficiency because they’re spending more time indoors and less time outdoors.
Vitamin D3 deficiency may contribute to low T levels. Studies have shown that men who supplement their diet with vitamin D3 experience a boost in their testosterone levels.
Zinc – Zinc is a potent mineral that enhances prostate gland health, increases testosterone levels and prevents prostate cancer.
Eating foods rich in zinc like cruciferous vegetables (e.g. broccoli, spinach, cauliflower, cabbage) and fruits such as pineapples, can keep your testosterone levels high.
Zinc supplementation should become part of your regular dieting routine.
Magnesium – Magnesium deficiency can lead to low testosterone levels. Brazil nuts and pineapples are rich sources of magnesium.
Magnesium supplementation is a smart move to supplement your nutritional requirements.
Omega-3 Fish Oil – Fish oil has been associated with lower sex hormone-binding globulin (SHBG) and increased production of Luteinizing Hormone (the hormone responsible for triggering the testes to produce T).
Because of the increased amounts of saturated fats in our diets and high cholesterol levels, many nutritionists recommend Omega 3 supplementation to balance saturated fats and to clear the bad cholesterol (HDL) in our bloodstream.
Whey Protein – Just before a weightlifting or workout session, it’s recommended to mix a scoop of whey protein into a cup of unsweetened coconut milk in order to feed your muscles and enable your body to rebuild itself after a workout.
This gives you a boost of energy for training and prevents further damage to T levels due to the effects of overtraining and fatigue.
Caffeine – Besides providing a spur of energy, caffeine has been shown to boost T levels according to a study from the Harvard School of Public Health which found that drinking five 6-ounce cups of coffee a day for a month increased the testosterone-to-estrogen ratio in obese men by almost 200%, although the effect was only temporary.
Hello, my name is Flavian Mwasi. I'm an online marketer, entrepreneur, personal development and success coach.
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