You may not know it, but a lack of enough testosterone could be fatal.
As if that’s not enough, research shows that it also increases the risk of heart disease, prostate cancer, and in severe cases death.
However, there are certain measures you can take to increase your T levels – NATURALLY.
In this article, you are going to discover 8 PROVEN and effective ways to boost your testosterone levels naturally. If you follow these tips you’ll be well on your way to getting your T levels up through the roof.
Let’s get started.
Firstly, What Exactly Is Testosterone?
Testosterone is the main male sex hormone and it is responsible for reproductive and sexual development. Although it is referred to as the ‘male sex hormone‘, women also produce testosterone but in far fewer quantities.
The key roles of Testosterone involve playing an integral part in the development of male sex organs before birth. It also plays a vital role in developing ‘secondary sex characteristics such as facial hair, body hair, deepening of the voice, and increased penis size at puberty.
… And for those guys that want to bulk up and add lean muscle mass, testosterone is also the main hormone that will be responsible for how much and how fast you add lean muscle mass in a given time.
Now that you know that the testosterone hormone is the real deal, let’s look at some ways you can boost it naturally.
8 Natural Ways To Boost Your Testosterone Levels
#1 – Staying Active And Lift Some Heavy Weights
According to research, testosterone adapts to your body’s needs.
If you engage in less activity, the brain gets the message that you don’t require as many hormones to boost your muscles and bones.
However, when you’re physically active, your brain sends a signal for more hormones. Some of the exercises you can have in your regimen include:
- Taking a brisk walk for at least twenty minutes each day
- Strength building through a few sessions of weight lifting each week
It’s imperative to mention that extreme amounts of endurance exercise can lower testosterone.
Just stay active but don’t go overboard.
Do at least 2-3 HIIT (high-intensity interval training) sessions per week and 4-5 weight lifting sessions per week. This will give you the most bang for your buck.
In fact, according to T-Nation, weight training can cause the body to release more testosterone than other exercises.
Research has also confirmed that picking up some heavyweights is one of the most effective ways to induce growth hormone and testosterone release, regardless of age.
#2 – Reduce Stress Levels As Much As Possible
If you’re under constant stress, the body reacts by releasing a constant stream of a stress hormone referred to as cortisol.
When that happens, the body’s ability to create testosterone is compromised.
Thus, managing your stress level is paramount for keeping up your Testosterone. Some of the measures you can take to control stress include:
- Cutting back on long working hours. Whenever possible, work for 10 or fewer hours every day.
- Spend a couple of hours on non-work-related activities such as reading or listening to music.
- Enroll in yoga class or meditate for at least 10 minutes every day to give the hormone system a chance to re-balance and reboot.
Stress is one of those things that can creep up on you and take over your life.
We know it’s easier said than done but you just have to take a stance to try your best to eliminate stress and things that trigger stress from your life.
By the way, this could mean pulling away from some friends that are draining you and mean you no good.
In the long run, you’ll be happier and the bonus is that your testosterone production will soar.
#3 – Maintain a Healthy Weight
Obese or overweight men often have low testosterone levels, thus losing weight can enhance the production of your manly hormones.
The reason behind this is because fat cells contain high amounts of aromatase, an enzyme that is responsible for converting testosterone to estrogen. Similarly, men who are underweight could do with getting a healthy weight so as to increase T levels.
In other words, a healthy weight can have a positive effect on hormones.
#4 – Reduce Consumption Of Alcohol And Cigarette Smoking
Excessive drinking of alcohol has a negative effect on testosterone production.
A recent study revealed that men who drank modest amounts of alcohol every day for three weeks experienced a seven percent decrease in their testosterone levels.
In order to avoid a drop in testosterone, you should limit your alcohol intake.
If you are the type of person who likes to have a glass of alcoholic beverage every night, try to reduce that amount to 3-4 per week and then 2-3 until you are only an occasional drinker.
It will be hard at first but if you try your best to be persistent, you’ll be successful at limiting your alcohol intake over time.
Cigarette smoking also has a negative impact on your T-levels. Cigarettes have more than 7,500 chemicals that are capable of wreaking havoc on your reproductive tract.
Quitting smoking may be hard, but if you want to increase your manly hormones, consider dropping this habit altogether.
#5 – Review Your Medication And Keep Off Harmful Toxins
Some drugs can cause a decrease in your testosterone levels.
- Glucocorticoid drugs like prednisone
- Anabolic steroids that are used to perk up muscles and enhance athletic performance
- Opioid drugs including MS Contin and fentanyl as well as OxyContin
The fact that these drugs have an adverse effect on your manly hormones doesn’t necessarily mean that you should stop using them.
You may consult your doctor on the dosage that will not affect the hormone and make the necessary adjustment to your treatment if need be.
Personal care products such as Phthalates and parabens may contain anti-androgen properties and should be avoided at all costs.
Excessive use of these products will eventually interfere with a number of hormones including testosterone.
#6 – Eat Healthy Fats and More Fish
Healthy fats in this context mean mono and polyunsaturated fats.
You can easily get these fats in fruits such as avocado and nuts. According to research, saturated fats are essential for boosting testosterone.
In fact, men who eat a diet that has less than 40% of saturated fats have a lower level of testosterone compared to those who eat a saturated-fat-rich-diet.
Likewise, eating fish more often will reduce inflammation (inflammation reduces testosterone) besides encouraging the creation of healthy cholesterol.
Cholesterol is the ultimate building block for Testosterone.
Also, fish oil enhances the production of globulin, the sex hormone responsible for transporting testosterone around the body.
#7 – Get Enough Sleep
Poor sleep is sighted as a primary cause of low testosterone in most men.
Lack of enough sleep affects an array of hormones and chemicals in the body, a factor that has an adverse effect on your testosterone production.
One study revealed that sleeping for five hours every night can lead to a decrease in T levels by up to 15%.
Sleep for seven to eight hours every night even if it means reorganizing your schedule or dropping the habit of sleeping late.
Don’t hesitate to consult your doctor if you have sleeping problems for medical advice.
#8 – Take Your Vitamins Seriously
Vitamins A and E, as well as minerals like zinc and selenium, are essential for the production of androgen and enhancing testicular function.
Most of these vitamins and minerals can be found in shellfish for zinc and selenium, kales and carrots for vitamins A and sunflower seeds for vitamin E.
While most of these vitamins are found in food, you may consider taking their equivalent supplements.
Also, vitamin D is equally important to increase testosterone levels.
The sun is an excellent source of vitamin D, thus getting at least 15 minutes of direct sunlight every day can be very beneficial. You may also consider using a vitamin D supplement particularly if you have a vitamin D deficiency.
Boosting your testosterone levels boils down to changing your daily habits from your lifestyle habits to eating habits.
In addition to raising your T levels, some changes could also have a positive effect on your overall well-being. Like mentioned earlier, there is more to low testosterone levels than the reduced sex drive.
While most of the ways mentioned here will give positive results as far as the increase in your Testosterone levels is concerned, you should get in touch with a doctor for a medical checkup if no changes are experienced.
We hope you enjoyed this article and try the tips mentioned above.
If you have any questions or concerns, be sure to leave them in the comments below.
Also, feel free to share this article with a friend that you think may benefit from these tips on how to improve testosterone levels naturally.