Is there any safe way to naturally boost a man's testosterone level?
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Boost up Testosterone (subscription for 11r)
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You're probably familiar with the term "Boost up Testosterone." While the female hormone estrogen is also present in males, testosterone is the primary male sex hormone. However, both sexes rely on testosterone to maintain proper body composition and healthy sexual function.
So - can you learn how to increase testosterone naturally? Yes, you can.
Unfortunately, testosterone levels decline as you age. Testosterone levels peak in the late teens to early twenties; after age 30, they begin a consistent decline of 1%-2% each year. As a result, men start to lose all those great health benefits, like increased libido, stronger bones, bigger muscles, and a healthier body, starting in their thirties.
If you don't feel as strong and virile as you once were, the culprit could be low testosterone levels. Yes, you could go to the doctor and try testosterone therapy, but you can also find ways to increase your levels naturally, without harsh side effects.
If you’re ready to build muscle faster and increase your sex drive, here are ten natural ways to help increase your testosterone levels.
10 Ways to Increase Boost up Testosterone Production Naturally
One of the most popular ways to increase your testosterone level is by taking a testosterone booster supplement. The best testosterone supplements include natural ingredients like D-aspartic acid, vitamin-D, zinc, panax ginseng, and fenugreek extract.
Because testosterone boosters are dietary supplements that only contain natural ingredients, there is no prescription required.
By increasing your testosterone levels with testosterone boosters, you may experience a variety of benefits including:
Increased muscle gain and strength
Higher sex drive
More energy and stamina
Better confidence and motivation
Reduced belly fat
Taking an all-natural testosterone booster can give you the extra oomph you need to push harder at the gym, have more energy to keep up with your kids, get more restful sleep, have better sex, and feel like a younger, more refreshed you.
Click Here to Check Out Boost up Testosterone, The #1 Rated Testosterone Booster on the Market
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2. Resistance Training
Resistance training is another proven way to raise testosterone levels naturally. You'll find that when learning how to increase testosterone naturally, many of the methods include making healthier diet and lifestyle changes, including exercise. Therefore, one of the best ways of naturally boosting testosterone is with strength and resistance training.
A study from 2007 found that men who completed at least three days per week of regular exercise and strength training for four weeks saw a quick increase in T-levels right after their workouts. They also benefited from a long-term boost in testosterone levels.
However, not every style of workout is a surefire way to raise your testosterone to healthy levels. For example, doing a ton of cardio won't increase T production to optimal levels.
Make the time and find the motivation to work out regularly at least three or four days a week with strength training, lifting weights, and other exercises for building muscle mass. Try to supplement your diet with carbs to help you optimize your levels during your workouts. Plus, there are other benefits to regular workouts and strength training: you'll most likely lose weight, gain muscle definition, and tone.
3. Eat a High-Fat Diet
It may sound counter-intuitive to getting six-pack abs and toned muscles, but eating a high-fat diet is one of the poorest-kept health tips there is. Of course, we don't mean you should start chowing down on Mickey D's every day, either.
When we say high-fat, we're talking about the good, healthy fats, the ones that can help your heart, support healthy lung and brain function and boost your immune system. As you may have guessed, eating a diet full of healthy fats can also increase testosterone levels.
Some of the best foods you can eat that are full of healthy fats include:
Avocado
Olive oil
Egg whites
Beef
Cheese and yogurt
Nuts and nut butter
Chia seeds
Pork
Albacore tuna
Salmon
Edamame
Coconut
Pumpkin seeds
Of course, too much of a good thing is a bad thing. As with most things in life, use moderation! However, supplementing your diet with the foods we listed above can help you maintain healthy levels of the sex hormone testosterone. If you don't like any of the high-fat foods we just listed, try to eat a healthy diet of whole foods with a balance of lean protein, carbs, and fat.
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4. Minimize cortisol levels and stress
You've probably already heard about the adverse effects of long-term stress, which can have devastating effects on the body. Unnaturally high levels of the stress hormone, called cortisol, cause the body's hormone system to lower testosterone levels. They're connected, so as your cortisol levels lower, your testosterone production will begin to increase.
High levels of cortisol in your body don't just cause lower testosterone, they can also negatively affect your overall health. Chronic stress and high levels of cortisol can cause serious health problems, including
High blood pressure
Heart disease
Lower sex drive
Ulcers and gastroenteritis
Mental health issues
Risk of stroke
Obesity
Erectile dysfunction
Lower sperm production
Skin and hair conditions
Lower testosterone
In fact, a 2016 study found that testosterone levels in men were subject to erratic and unpredictable changes when experiencing stressful events.
How to Reduce Stress in Your Life
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While it may not always be possible to live a completely stress-free life, you can do some things to lower stress levels (and therefore boost testosterone levels), including:
Avoiding high-stress situations
Meditating
Regular exercise
Eating a balanced diet
Having an optimistic attitude
Setting healthy boundaries at work and home
Taking time off to relax
Journaling or writing regularly
Getting proper sleep
5. Vitamin-D Supplementation
Vitamin D is an essential nutrient that your body requires to stay healthy. The two most popular methods for getting more vitamin D include taking one of the best testosterone booster supplements and going outside in the sunlight.
Research shows that taking a regular vitamin D supplement of at least 3,000 IU each day can increase testosterone levels in men by as much as 25%. However, the supplement was only effective for middle-aged men with both vitamin D deficiency and low testosterone levels.
It doesn't have as much of an effect on the testosterone levels of younger men, athletes, women, or middle-aged men who don't have low testosterone. If you're in your middle years, try a combination of vitamin D and calcium to boost testosterone.
D vitamins are also essential to your health because they help your bones stay healthy and strong and protect you against osteoporosis, the brittle bone disease. However, before you start taking testosterone supplements, please understand that the link between vitamin D and testosterone isn't completely understood yet.
Please note that the signs of a vitamin D deficiency can mimic those of somebody with low testosterone production, which is why it's essential to seek professional medical advice if you think you're suffering from either condition.
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6. Zinc
Have you ever seen people walking around the beach with white noses to avoid sunburn? The white substance on their nose is zinc, and it's an essential dietary mineral that can also boost low testosterone levels. It's not just important to prevent sunburn; it's also necessary for cell division in your body and proper immune system function.
Scientists aren't sure why, but the zinc levels in your body have a relationship to testosterone levels. One study has shown that participants who took 30 milligrams of zinc each day experienced an increase in their free testosterone levels. However, if you don't have a zinc deficiency, taking more won't raise your testosterone levels.
Since your body can't store the mineral zinc for a long time, it's vital that you take a zinc supplement every day to reach optimal levels. The recommended daily amount for adult men over the age of 19 is 11 milligrams.
7. High-Intensity Interval Training
We already told you that strength and resistance training could increase testosterone levels. However, the best and most effective way to raise your levels naturally through exercise is with high-intensity interval training, also known as HIIT.
If your workout regimen isn't challenging your body and its capabilities to the max, it's probably not authentic high-intensity training. In fact, HIIT workouts are a specific type of training that involve short yet intense bursts of very hard exercises and then recovery periods at regular intervals. True HIIT usually has intervals of 20 seconds of all-out maximum effort exercise interspersed with 40 seconds to one minute of rest.
A study in 2014 found that regular HIIT increased levels of testosterone in men. Another showed that high-intensity interval training of 90 seconds on the treadmill, then 90 seconds off, is more effective as a testosterone booster than just running for 45 minutes continuously. So don't be shy: Head to the gym and get your training on. It's one of the most natural ways to get a quick boost to your T levels.
8. Get Proper Sleep
You can also raise your testosterone level naturally by getting enough quality sleep each night. As a unique individual, your preferred amount of sleep each night may be different from everyone else's. However, most experts agree that anywhere from seven to ten hours each night is ideal. People who get fewer than five hours of sleep each night are at risk of suffering from adverse health effects.
Case Studies on Poor Sleep and Testosterone Levels
Studies have shown that every extra hour of sleep you get each night increases testosterone levels by as much as 15%. Another study found that losing out on proper sleep can negatively impact hormone levels and testosterone by as much as what 10 to 15 years of aging would cause.
In fact, suffering from chronic poor quality sleep falls under the category of endocrine disruptors, which can seriously impact your body's hormone levels and cause low testosterone.
One study from the University of Chicago found that otherwise healthy men in their 20s suffered from a 10% to 15% drop in testosterone levels after getting fewer than five hours of sleep. The young men in the study also reported that they didn't have as much energy as normal, and they also suffered from mood swings and irritability.
So count your sheep, download a sleep app, or take some melatonin before you snooze. No matter how you accomplish it, getting more sleep is a definite way to boost testosterone levels.
9. Lose Weight
If you want to learn how to increase testosterone levels naturally, losing weight is a great place to start. Weight gain isn't just detrimental to your testosterone levels, either. It can cause a myriad of health problems, including loss of muscle mass, heart problems, respiratory issues, inflammation, irregular blood sugar levels, and more.
If you want to lose weight, you've got to do it the right way. You need to maintain a healthy diet, not starve yourself or try fad weight-loss schemes, as these can also negatively impact your hormone levels and cause a drop in bound and free testosterone levels. They can also result in lower sperm quality.
Instead, try eating a balanced diet with a mix of healthy fats, lean protein, and complex carbohydrates. Maintain a healthy weight and reduce your overall body fat by supplementing a balanced diet with a regular workout regimen. If you're unsure of your body size, get a measuring tape. Men with a stomach (waist) measuring over 40 inches are considered obese.
One study found that it's common for overweight men to have low testosterone levels, and those with prediabetes are even more at risk. The same study showed that losing weight increased the subject's testosterone production. In summary, eat a balanced diet, make regular gym visits, and do your best to maintain a healthy weight.
10. Avoid Drugs and Alcohol
The last piece of advice on our list to help you boost your testosterone is an important one. If you want to know how to increase testosterone the natural way, you've got to be prepared to make healthy lifestyle changes. A considerable part of those changes is avoiding drugs and alcohol.
Effects of Alcohol Use on Testosterone
While moderate alcohol consumption won't cause any long-term drops in your testosterone levels, over-consumption and heavy drinking can have harmful effects. For men, over-consumption is more than 15 drinks each week.
Alcohol consumption, even in moderation, does cause short-term effects on your testosterone levels. Studies have shown that your testosterone level can drop as quickly as 30 minutes after your first drink. It can also cause poor sperm quality and a low sperm count, and no man wants that.
Effects of Drug Use on Testosterone
Drugs can also cause low testosterone levels in men. For example, chronic opiate dependence can cause hypogonadism. Men with hypogonadism suffer from low levels of testosterone and a decrease in their sex drive and energy, as well as depression.
Marijuana use is another hotly debated topic in regard to testosterone levels. Some studies have shown a clear connection between chronic marijuana use and reduced testosterone, while other studies have shown no definitive link between the two. However, it's undeniable that reducing your drug and alcohol consumption can raise testosterone levels, improve your overall health, and positively benefit other areas of your life too.
Hopefully, we've answered your question about how to increase testosterone naturally. Simply put, it involves making healthier lifestyle choices, exercising regularly, eating a balanced diet, and taking supplements. After all, what man doesn't want bigger muscles, more energy, and a better sex drive? Boost your testosterone naturally with these ten different approaches, and see the benefits for yourself.
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