Testosterone not only gives men their masculine traits and features but also controls muscle growth and body development. Women too have testosterone, but in men, it plays a bigger role in sexuality and reproduction.
After age 30, testosterone levels start to reduce and continue to do so as time goes on. Chemical exposures, drugs and pollution also affect testosterone production. If you are a man who has been experiencing symptoms like decreased sex drive, depression, erectile dysfunction and difficulties with memory and concentration, then need to have your testosterone levels tested.
If your testosterone levels are really low, there are many different ways you can use to work on this problem. There are many supplements, synthetic and bio-identical testosterone products on market today that can help boost your testosterone.
However, before you go for these methods, there are several methods you can try on your own to boost the testosterone levels naturally. Below are top 10 ways to increase testosterone naturally.
1. Trim down your waist
If you are really serious about increasing testosterone in your body, it’s time to eliminate the excess belly fat. This is because, as your waist goes up, your testosterone goes down. A 4 point increase in your body mass index (approximately 30 extra pounds on a 5’10’’ person) can accelerate your age-related Testosterone decline by 10 years. This means, if you are 25 and your BMI is 4 points higher than normal, your testosterone level is likely to be that of a 35-year-old man.
2. Strength Training
Strength training is an excellent testosterone booster. As you strengthen your muscles, your body produces more and more testosterone. A Finnish study recently revealed that men who work out regularly have 49 % higher testosterone levels than men who don’t exercise. Focus on the exercise that works a number of muscles. Squats and deadlifts are a good example.
3. High-Intensity Exercise combined with intermittent fasting
Short intensity exercise together with intermittent fasting can boost testosterone. This is unlike aerobic or prolonged moderate workouts which have negative or even no effect on testosterone. Intermittent fasting can boost the testosterone levels by increasing the satiety expression of hormones like melanocortins, leptin, insulin, adiponectin, cholecystokinin (CKK), glucagon-like peptide-1 (GLP-1). All these hormones aid in healthy testosterone actions, high libido and also prevent age-related testosterone-decline.
A typical high-intensity workout routine may follow the following steps:
Warm up for about three minutes
Exercise hard and fast for 30 seconds.
Recover at slow to a moderate pace for about 90 seconds.
Repeat workout and recovery 7 times.
4. Eat healthy fats
Men who consume more fat have higher testosterone levels. However, this can be a bit tricky since too much fat can result in weight gain and impact testosterone levels negatively. The key is to consume only the essential fats like Omega 3 fatty acids and restrict saturated fats from your diet.
The main reason behind this is that all the steroid hormones in the body including testosterone are produced with cholesterol in your body. Therefore, you must give your body enough good fats’ if you really want to enhance your testosterone levels. Examples of the healthy fats that can boost testosterone include avocados, olive oil, coconuts, unheated organic, palm oil, nut oils, and almonds.
5. Plenty of Zinc
Zinc is a very important mineral when it comes to testosterone production. Adding zinc to your diet for about 6 weeks can cause a great improvement in testosterone levels. According to a ‘National Health & Nutrition Examination Survey, about 45 % of adults over 60 years have lower than the recommended zinc levels and approximately 25 % of older adults also have inadequate zinc intakes. Eat plenty of protein-rich foods like fish and meat together with other dietary sources of this Zinc. Some of the best natural sources of zinc are raw cheese, raw milk, beans and yogurt. Avoid overcooking your food as this will drastically reduce nutrients such as Zinc.
6. Vitamin D
Vitamin D, a powerful steroid hormone, is extremely important for healthy the development of sperm cells. This Vitamin helps maintain the semen quality together with sperm count’. Vitamin D also helps in increasing levels of testosterone and this boosts your libido. Sun exposure is an excellent way to optimize the vitamin levels. However, too much sun is not healthy for your skin. Therefore, make sure you don’t overdo this.
7. Reduce or remove sugar from your diet
Testosterone levels decline after you consume too much sugar. This is because, high sugar leads to high insulin levels, another factor that leads to low testosterone. Therefore reduce the amount of sugar you consume daily, or get rid of sugar from your own diet. Remember any foods with added sugar & fructose should also be eliminated.
8. Reduce stress
Mental or physical stress can quickly reduce your testosterone levels. When you are stressed, the body releases very high levels of a stress hormone called cortisol. This hormone blocks any effects of testosterone. Always make sure you get enough sleep every day. Pay particular attention to sleeping well during the early morning hours; this is the time you are most likely to dream, resulting in greater refreshment upon waking. Try to reduce your level of stress through some relaxation techniques such as yoga and meditation. Also, quit smoking as smoking may inhibit your body’s ability to produce testosterone.
9. Stay away from alcohol and supplements with Soy
If you are a heavy drinker, then you need to reduce or stop drinking. Alcohol interferes with your body’s ability to produce testosterone hours after drinking. Soy and alcohol results in high estrogen levels in your body and this negatively affects testosterone levels. There are many health supplements that contain soy as an ingredient. Stay away from such supplements and alcohol if you want to get a testosterone boost.
Just as testosterone increases sex drive, it might work the other way round as well; increased sexual activity increases production of testosterone. Do your best to enjoy a healthy sex life. If you feel a loss of interest, engage in it often as this can raise your interest.
From what we have seen, there are many ways to increase testosterone naturally and most of them are quite easy. So, go ahead, try a few of the aforementioned methods and enjoy your life.