Ok guys, let’s face it, we are men and one thing that makes us that way is testosterone.
It is a guy’s best friend, it’ll give you a bigger sex drive, more muscle building power in the gym, and increased energy.
But, let’s face the facts, men all over the world run into one problem.
Yes, that’s right, low testosterone.
When we run into this problem, we begin to lose our sex drive, energy, self-esteem. Low testosterone can also lead to depression and weight gain.
If you have one or more of these symptoms, you likely are experiencing low levels of testosterone and are looking for ways to boost testosterone naturally.
Still not sure?
Go to your local doctor and have your blood tested, they will be able to share your testosterone levels with you. Harvard Health states it best that age is a big factor to this, but, it is also from your lifestyle and how you treat your body that’ll affect your testosterone levels.
Lucky for us, there are natural ways to help boost our testosterone. Let’s take a look at the top 10 ways to increase your testosterone naturally.
10 Tips to Boost Testosterone Naturally
1. Lose Weight
One of the best ways to boost your testosterone levels naturally is to lose weight. This may seem like a pretty common thing to do to be healthy but, to increase testosterone?
It is a fact, and those who are on the heavy side have lower testosterone levels than those who are on the lighter side.
If you are on the plus side, you will experience almost 50% less testosterone in your body than that of men on the skinnier side.
There are many reasons to lose weight, but if you are experiencing low testosterone levels, it is time to add this to your list of reasons. When you begin to lose weight, you will start seeing an increase in testosterone.
2. Review Your Medications
It is even more common these days that low testosterone levels are being caused by the medications you are taking. In a lot of cases, medications that are made to reduce cholesterol, reduce testosterone levels as well.
If you are taking any medication for cholesterol, and struggling with low testosterone levels, you should visit your doctor for alternatives.
In most cases, it will only take an adjustment from your doctor to get you on your way to healthy testosterone levels. So be sure to visit with your doctor about any medication you think is affecting your testosterone levels.
3. Lead a Healthy Lifestyle, and Avoid Estrogen-Like Compounds
If you are struggling with testosterone, living a healthy lifestyle and staying away from estrogen-like compounds should be at the top of your list.
You can start this by simply eating healthier and exercising frequently. Having a healthy sex life and staying away from alcohol and drugs are other excellent means of increasing your testosterone.
You will also want to stay away from estrogen. Estrogen can be a man’s worst nightmare if you have too much of it. Estrogen is a female hormone that men can produce but in low quantity.
If you are overexposed to parabens, BPA, or chemicals found in plastics, such as plastic containers or water bottles, your body creates an excess of estrogen. With an overabundance of estrogen, your testosterone levels decrease.
Be sure to stay clear of eating or drinking out of plastic, especially heated plastics.
4. Take Natural Testosterone Boosters
If you are looking for an even more direct way of boosting your testosterone levels naturally, start with natural testosterone boosters. The best natural testosterone boosters are called Ashwagandha and Ginger.
Ashwagandha is a prominent herb in Indian Ayurvedic medicine and has become a
popular supplement due to its health benefits.
It has been tested to increase testosterone levels by 17% and even increase your sperm count by 167%! Remember the stress hormone, cortisol? Ashwagandha reduces cortisol by 25% on top of its other benefits.
How about an increase in sex hormones? Let’s let our friend Ginger take care of that. Ginger isn’t the tastiest flavor in the world but, that’s why we have pills. By taking Ginger supplements on a regular basis, you will significantly increase your sex hormones, just make sure your wife or girlfriend is ready for action!
5. Take Mineral and Vitamin Supplements
This may surprise you but by taking mineral and vitamin supplements every day, you can increase your testosterone levels.
They are no longer for the health nuts or your mother.
Go to your local drug store and get on a vitamin and mineral supplement plan, you will thank yourself. Vitamins and minerals, like magnesium, are found to specifically restore testosterone levels in your body.
To top that off, if your body is below your recommended daily value of zinc, you will experience a decrease in testosterone levels.
Foods like leafy greens, whole grains, dark leafy greens, flax and pumpkin seeds are excellent sources for magnesium and zinc.
If it is hard for you to consume enough of these items, vita gummies are quite tasty these days.
6. Get Enough Sleep
Sleep has always been important but, did you know it’s necessary for higher testosterone levels?
A 2011 study has shown that a lack of sleep of 5 hours, or less, can decrease test levels by 15%. It is time to start rethinking your sleeping patterns, I know I am!
It is recommended that you sleep for at least 7-10 hours every night to begin increasing your test levels. For every hour you sleep, past five hours, you increase your testosterone levels by 15%.
So what are you waiting for? Your sleep has become even more important, why not take advantage of it?
7. Get Sunlight or a Vitamin D3 Supplement
The sun has become a bigger and more important part of our production of testosterone. Our bodies react to the rays coming from the sun by producing vitamin D3.
According to tested studies, those rays produce 3000 IU’s of vitamin D3 with only 15 minutes in the sun, that increases testosterone by 25%!
Let’s face it guys, a lot of the time our jobs won’t allow you to be in the sun. It’s time to start drinking more milk! Better yet, start taking vitamin D3 supplements.
You will get the same results the sun would give you, just make sure you get 3000 IU’s of vitamin D3.
8. Follow a Diet Rich in Proteins, Carbs, and Fat
The saying, “you are what you eat”, has been around for ages.
Do your body and your test levels a favor by utilizing a diet that is rich in protein, carbs, and fat. When you eat protein, there are chemical reactions that occur in your body, one being hormonal. This will create testosterone in your body, naturally.
Be sure to eat plenty of whole food protein like chicken, steak, or lean pork and hamburger. You will then need to eat enough healthy carbs and fats throughout your diet to help optimize your test levels during exercise and for production afterward.
Good sources of carbs could be, whole grain pasta or rice. Healthy fats can include avocados or even peanut butter, so eat away!
9. Keep Stress and Cortisol Levels to a Minimum
Next on the list is keeping stress and cortisol levels to a minimum. I think I can speak for all of us when I say, stress is almost a normal part of life.
It’s no wonder men have issues with low testosterone.
Why is stress so bad?
Stress creates the hormone called Cortisol, which then lowers your test levels, simultaneously. Even for me, this is still a hard one to control but, there are ways to reduce your cortisol levels and at the same time, increase your test levels.
Go to the gym, exercise, laugh at that joke you thought was hilarious, eat healthy, and one of the big ones, get restful sleep.
If you can do these things, you will be invertedly fighting your stress levels, lowering your cortisol levels.
What does this mean?
You guessed it, your test levels begin to increase back to healthy levels and you begin to feel more yourself.
10. Weight Lifting and Exercising
This is it guys, get on the treadmill, lift that dumbbell,or squat that bar.
Weight lifting and exercising are one of the best ways to boost testosterone naturally.
This is no joke, studies have proven that exercise, alone, has the ingredients to boost your testosterone. Avoid the needle guys, increasing testosterone naturally is safe, and in my opinion, the best way to go.
Here is exactly what you need to do at the gym.
When you lift, do more heavy compound moves. Compound moves use more muscles than standard isolation moves. To mix it up, add HIIT, high-intensity training to your workout and you will be well on your way to increasing your testosterone.
But, it is important to limit yourself to around the hour mark at the gym. It will also be important to lift no more than four times a week, any more than that could actually decrease your test levels, Bodybuilding.com explains it best.
Video: 10 Easy Ways to Boost Testosterone Naturally
Final Thoughts on Boosting Testosterone Naturally
If you follow even one of these tips, you will start to see a better you in every way.
I will admit, I am going to start working on more sleep to increase my testosterone. What are you going to start with?
Just remember, this isn’t a race, it is a marathon. Low testosterone is no joke for us men.
You are never truly yourself, and the sad thing is about half of us don’t do anything to change that.
Why not take advantage of these simple tips today?
Nothing comes easy but, if you put your mind to it and put in the effort good things will come.
To your boosting testosterone naturally success!