How to increase testosterone

Excessive masturbation when you are young will lead to premature ejaculation problems after marriage. Increasing testosterone can effectively improve sexual ability. Many people know that they may have kidney deficiency. From the perspective of traditional Chinese medicine, premature ejaculation is caused by deficiency of both kidney yin and yang. By increasing testosterone secretion, the duration of sexual intercourse can be prolonged and the quality of sex can be improved. So, what are some effective ways to increase testosterone?

1. Eat more fat to stimulate testosterone secretion

Dietary fat is often considered a "body killer," but it is actually one of the most important factors in optimizing natural testosterone production. Long gone are the days when fat was associated with heart disease and elevated cholesterol levels; now eating more dietary fat is considered a reliable way to boost testosterone levels. Research shows that eating a diet that contains a higher ratio of monounsaturated fats to saturated fats has been shown to increase testosterone levels.

In another study, men who switched from a high-fat diet (13% saturated fat) to a low-fat diet (5% saturated fat) experienced a significant decrease in testosterone secretion and lower levels of circulating androgens.

When discussing dietary fat, it's important to remember that it's not just the amount of fat you consume, but also the type of fat.

Examples of high-quality monounsaturated fats:

Olive oil, almonds, avocado, peanut butter

Examples of high-quality saturated fats:

Red meat, coconut oil, egg yolks, dark chocolate, cheese

2. Don’t avoid cholesterol

Testosterone is derived from cholesterol, so if your diet is low in cholesterol, you are fooling yourself by trying to increase testosterone production at the same time. Previous studies have shown a strong relationship between HDL cholesterol levels and free testosterone levels. Remember that most of the testosterone in the body is attached to protein, and only the free testosterone is considered biologically available for absorption by tissues.

Additionally, adding whole eggs to a relatively carbohydrate-controlled diet has been shown to increase lipoprotein cholesterol (higher levels of HDL cholesterol) and reduce insulin resistance in people with metabolic syndrome. Metabolic syndrome refers to a cluster of health problems including high blood pressure, high blood sugar and other risk factors for heart disease.

Foods high in cholesterol are often high in saturated fat. Some good choices include red meat, egg yolks, and seafood including shrimp, squid, and lobster. Whole eggs are a must in my daily diet - I eat three whole eggs every morning!

3. Supplement ingredients that stimulate testosterone secretion

Zinc

Zinc is an essential element that plays an important role in testosterone secretion. Mild zinc deficiency is often associated with decreased testosterone levels. A well-known study showed that older men with mild zinc deficiency increased their testosterone levels from 8.3 nmol/L to 16.0 nmol/L after supplementing with zinc for six months, a 93% increase! The researchers concluded that zinc plays an important role in regulating testosterone levels in the blood of healthy men.

D-Aspartic acid

D-Aspartic acid is an amino acid found in endocrine tissues that affects hormone levels by increasing the levels of testosterone secretion.

Vitamin D

Vitamin D is undoubtedly the most important vitamin related to testosterone. The experiment showed that participants with higher vitamin D levels had significantly higher levels of free testosterone than those with lower levels. Based on this research, there is a strong link between vitamin D and testosterone levels.

4. Do more compound weight-bearing exercises

Diet has a significant impact on testosterone secretion, and so does training. Research shows that high-intensity weight training (choose a weight that you can do to failure for 10 reps per set) can stimulate testosterone production. However, to get the most out of your training stimulus, you have to choose the movements and equipment well. Generally speaking, the more muscle mass you stimulate, the more testosterone you will secrete.

Studies have shown that squats can stimulate the secretion of more testosterone than leg presses. Persistently doing compound movements such as squats, bench presses, and deadlifts will significantly increase testosterone secretion levels. Since machines are better at isolating the muscles you're training, they're not a good choice over free weights.

5. Get enough sleep

Lack of quality sleep can significantly reduce the body's testosterone secretion levels, thereby affecting muscle growth and weight loss. Studies have shown that sleep duration is closely related to morning testosterone levels. In order to better increase testosterone secretion, it is recommended to ensure 7-9 hours of sleep every day.

6. Don’t train for too long

The length of training can also affect testosterone secretion levels. If you regularly do long workouts with long rest periods, your testosterone levels will drop. Training for more than an hour may increase cortisol levels, which in turn may reduce testosterone levels.

Additionally, studies have shown that shorter rest periods during a series of resistance training sessions can lead to greater testosterone production. To maximize testosterone levels, shorten your rest periods and keep your total training time to under an hour.