If you want to naturally boost your testosterone levels, then this article is for you. Here are some of the best ways to boost testosterone naturally.
Testosterone is the main ingredient in men and plays an essential part in their health. It has been proven that it increases the libido of men, muscle development, cardiovascular health, motivation, immunity, and brain health.
Nowadays, testosterone levels are rising, and it’s more frequent to find this in young males. A low testosterone level can be detrimental to your health and is associated with metabolic syndrome, anxiety, fatigue, depression, and low sexual drive.
This decrease in testosterone could be due to various reasons, such as inactivity, poor diet, stress, and environmental disruptors of the endocrine system. It is, however, generally solved by some lifestyle changes.
The Best Ways to Naturally Boost Testosterone
The following section will cover the most scientifically-proven ways to boost testosterone and increase your health.
1. Lose Weight
It’s not a reason to be surprised that being obese can negatively affect the body’s capacity to maintain high testosterone levels.
One of the main reasons is that fat cells possess an enzyme known as aromatase that transforms testosterone molecules into estrogen. According to one study, normal-weight men could reduce the risk of being deficient in testosterone by 50%.
Another study of wrestlers found an increase in testosterone levels following weight loss.
Achieving an ideal weight range is probably the most crucial thing you can control to increase your testosterone levels naturally. Don’t take it lightly.
2. Lift Weights
Strength training has myriad health benefits for your body, and it’s among the most effective ways to boost the amount of testosterone you produce.
The effort your muscles exert to pull or push weights can release a surge of anabolic hormones in your bloodstream, which includes testosterone. This can help improve the body’s composition, build muscles, and lose more fat.
Although resistance training has increased testosterone levels, strength training will increase them even more. A study that ran for four weeks in 2007 proved that strength training enhanced the amount of testosterone.
Research also suggests that physical exercise has a more testosterone-boosting impact on overweight men than the food they eat.
It’s crucial to ensure you’re lifting heavy weights and in the correct rep range for this boost in testosterone. You should do 3 sets of 4–8 repetitions of heavy compound exercises for the best results.
3.Supplement with Testosterone Enhancers
Due to the increase in testosterone levels over the past decade, the market for testosterone produced naturally has seen a dramatic increase. In reality, the market now has hundreds of billions. This leads to a variety of sub-par products offering false results.
However, some testosterone boosters are efficient and secure. One of them is Testofuel. It has everything you need to boost testosterone production to its maximum. There aren’t any additives made of synthetics, fillers, or any other chemicals that are harmful to worry about.
4. Make big compound movements.
Lifting weights can be a good way of raising testosterone levels, but doing big compound exercises like squats or deadlifts can utilize the biggest muscles in your body. They also demand the highest energy output. Based on research findings, complicated exercises like deadlifts boost your testosterone levels more than other types of exercises.
They can target multiple muscle groups simultaneously and demand greater anabolic performance from your body. Squats, for instance, will target your gluteus maximus, or butt, the largest muscles in your body, and a range of other muscle groups within your lower body. A single movement, like curls, will work your biceps and release a lower quantity of testosterone than squats.
5. Eat a balanced diet
Processed food is awash in toxic chemicals and components that reduce testosterone levels in food choices, which makes what you eat crucial to your testosterone production. Certain foods, such as mint and soy, may reduce testosterone levels.
You’ll decrease your testosterone if you’re eating a lot of processed food and not giving your body the proper nutrients. Eating a healthy diet comprised of lean meats and vegetables, fruits and vegetables, complex carbohydrates, as well as healthy fats can assist your body in boosting testosterone production.
It’s equally important to ensure you get sufficient amounts of every macronutrient. Most meals should contain natural carbs, fats, and proteins. Consuming excessive amounts of one and insufficient amounts of the other can harm your testosterone.
Sprinting is a great way to strengthen the glutes and your legs (the most powerful muscles in the body). They are an incredible, explosive workout to shed weight and boost your speed. The sport of sprinting can significantly boost the amount of testosterone in your body.
According to studies, testosterone production is increased when you sprint due to the aggressive and explosive nature of the workout.
Sprinting is also excellent for boosting your heart rate and improving cardiovascular health. It will burn many calories within a short period and could make you burn calories even after you’ve finished your exercise.
7. Eat enough calories
Reducing your intake of calories and creating a caloric deficit is crucial to shredding excess weight and weight loss, but be aware of the level to which you go. The body cannot produce enough testosterone if you don’t consume sufficient calories. In reality, the long-term restriction of calories is linked to lower testosterone levels.
If you’re not eating enough calories, the body shuts down the reproductive system to provide more vital processes with more focus. Also, if your body isn’t getting enough energy and nutrients, the last thing on your list is to boost testosterone production to ensure healthy sexual health. Instead, it’s saving its energy for the sake of survival.
However, you must be cautious not to consume excessively throughout the day, since weight gain could also be detrimental to testosterone production.
8.Do High Intensity Interval Training (HIIT).
Training in HIIT is an intense full-body exercise requiring many muscle groups to work in tandem. When several muscle groups work together, your anabolic reaction is significantly greater.
In 2012, a study concluded that high-intensity interval training results in more testosterone-free than steady-state aerobics. A different study in 2017 examined the effects of HIIT training on male athletes and concluded that it increases free testosterone and muscle power.
Compared to steady-state cardio, the HIIT workout burns more calories in a shorter period and increases your muscle and endurance.
9. Reduce the levels of cortisol in your body.
Cortisol is the stress hormone. Excessive amounts of it decrease testosterone levels. High cortisol levels can lead to weight gain, affecting your testosterone levels. The reduction in cortisol levels will help you feel more peaceful and relaxed. It will also boost the anabolic hormones in your body.
The most effective way to reduce cortisol levels is by cutting down on stress, exercising regularly, and eating a balanced and healthy diet. A good night’s sleep and meditation are also great ways to reduce stress and lower cortisol levels.
10. Supplement with Magnesium
Magnesium is a micronutrient lacking in many men and plays a vital role in nerve function, controlling blood pressure, and assisting the body’s immune system. It also plays an important part in the production of testosterone, and increasing the testosterone levels in the body has been proven to boost testosterone production.
A study published in 2011 discovered that athletes and those who do not exercise can raise their testosterone levels by taking magnesium supplements.
You could supplement your magnesium intake, but food sources are the best way to get it. The best foods to eat include dark chocolate, avocados, nuts, black bananas, and other fruits.
11. Supplementation With Zinc 11.
Zinc is a potent micronutrient that has been shown to increase testosterone levels and libido. Zinc also plays a key role in your metabolism and immunity. It is a fact that zinc deficiency is a common problem across the globe, and this article highlights how crucial it is in managing testosterone levels in serum.
Studies have shown that those who consume 30 milligrams of zinc daily increase the amount of free testosterone in their bodies.
Supplementing your diet with zinc is a good alternative. However, detecting high levels in specific foods, such as oysters, is also possible.
12. Reduce Alcohol Intake
It’s well known that drinking excessive amounts of alcohol harms your health. It also causes chaos in your testosterone production.
Alcohol can damage your endocrine system and alter your testes’ capacity to make testosterone. It has been proven to lower testosterone levels in plasma and can be detrimental to the health of male fertility well-being.
Alcohol can also stifle your progress in the gym and disturb sleeping patterns, essential to increasing your muscle mass and recovery and testosterone generation.
The most important thing to remember is to control the amount you drink or do not drink in any way.
13. Get plenty of healthy fats
While having too much body fat isn’t great for testosterone production, naturally healthy fats have been found to boost testosterone levels. Healthy fats can also be beneficial in reducing the risk of developing heart disease and high cholesterol.
Different types of fats, like saturated and monounsaturated, are crucial for high testosterone levels. Coconut oil, olive oil, grass-fed beef, dairy, and olive oil are all great sources of these fats.
To achieve the best results, you should ensure that 20–30% of your daily calories are from fat and that you’re eating monounsaturated and saturated fats.
14. Don’t skimp on carbs
Carbohydrates are often associated with negative thoughts in terms of health, particularly due to the increase in low-carb diets such as keto, which tend to stigmatize them. But carbohydrates are the body’s main energy source and are one of the essential macronutrients you can consume, particularly to boost testosterone levels.
Carbs serve as the essential building blocks for increasing testosterone production. They can also assist in pushing further and longer during your workout, which boosts the anabolic and testosterone-related response.
That being said, eating fewer carbohydrates is a popular method for weight loss, which is important for testosterone levels. But, the weight you shed depends on how many calories you consume, not how many carbs you eat.
15. Don’t Eat Too Much Protein
Consuming adequate protein helps to build muscle and is, therefore, beneficial for testosterone levels. Studies have shown that you must consume about 0.82 grams of protein for every kilogram to build muscle. If you exceed that amount, you’ll be getting enough carbohydrates or fats for the production of testosterone to be optimal.
A study found that men who consumed a high-protein diet for 10 consecutive days had 36% less testosterone in their blood than their protein-based equivalents.
The Journal of Applied Physiology examined subjects training for resistance with different macronutrient ratios to determine their changes in hormone levels. The research found that the higher the subjects consumed total protein, the lower their testosterone levels were.
16. Take a Break in the Sun.
Vitamin D is found in sunlight, which is essential for calcium absorption and helps strengthen immunity. Vitamin D deficiencies are common in adulthood.
Also, research indicates that vitamin D enhances testosterone levels and plays a vital part in the quality of sperm.
Take supplements to boost your vitamin D levels if you’re not getting sufficient sunshine due to where you live or how you live. Eggs, milk, and fish are good food sources of vitamin D.
17. Cut Back On Caffeine
Coffee in moderation can increase the levels of testosterone when combined with resistance training. But, too much caffeine may hurt cortisol levels.
If you increase cortisol levels, you reduce your body’s capacity to help support testosterone. A high dose of caffeine could also trigger other testosterone-related issues, including anxiety.
Having your coffee earlier in the day is recommended, and staying clear of having any late at night. In the evening, the cortisol levels will be lower, and you won’t be disrupting your sleep. Be careful with caffeine intake; do not consume more than 400 mg daily.
18. Try Some Tobacco
Smoking is harmful to your health, specifically your heart health. However, research has shown it benefits testosterone production.
It’s been discovered that men who smoke have slightly higher testosterone levels than those who do not engage in this vice. However, smoking cigarettes can have an adverse effect on the health of erectile function. Smoking cigarettes can cause damage to the blood vessels in your body and hinder the production of nitric oxide, which is essential to blood flow to ensure an effective erection.
While some studies have suggested that smoking tobacco is a viable alternative to increasing testosterone, it’s advised to avoid smoking since there are many other lifestyle changes you can implement that won’t harm your health. If you’re considering smoking tobacco, chewing it frequently can be a healthier option (although it has its own health hazards).
19. Get enough sleep
Numerous studies have found that sleeping too little in the morning reduces testosterone levels. One study showed that men who slept for 4 hours experienced testosterone levels of 200-300 ng/dl. In contrast, people who slept for more than 8 hours had testosterone levels of 700–500 ng/dL.
Another study showed similar results. It also revealed the same results, with a 60% testosterone decrease in men who slept for four hours compared to men who slept for eight hours.
A good night’s sleep can allow you to exercise, significantly impacting testosterone levels.
20. Participate in a sport
Testosterone plays an important role in the performance of athletes and how successful athletes are. Research has shown that competition increases the levels of testosterone.
Sports are a fantastic exercise method, providing the body with even more testosterone-boosting advantages.
21. Supplementation with B12
Vitamin B12 is a vital vitamin that keeps the body’s nerve cells in good health by making DNA and increasing energy levels.
A B12 supplement reduces cortisol levels. Cortisol has an inverted relationship to testosterone; decreasing your cortisol level will boost your testosterone level.
22. Keep Your Sperm
Semen retention is a traditional Tao practice that requires that you abstain from the practice for a period. A Chinese study revealed that males who stayed away from ejaculation for 7 days saw an increase of 45% in testosterone levels.
Another study in 2001 found an increase in testosterone levels among men who stayed off masturbation for 3 months. Regular masturbation may reduce your testosterone levels by decreasing the androgen receptors within your brain.
23. Get More Sex
According to research that has been conducted, sex can be good for increasing testosterone levels. One study looked at males in a sex group who had just watched and masturbated and only saw an increase of 11% in testosterone levels in their blood, while those who were sexually active increased their testosterone levels by 72 percent.
Similar research discovered that men of a certain age who are sexually active have higher testosterone levels than men of their older counterparts.
24. Practice Intermittent Fasting
Intermittent fasting is a well-known diet plan to help people manage their calories and shed weight. It also comes with a host of additional benefits, including the increased levels of hormones HGH (human growth hormone) and testosterone.
Because fasting aids in losing weight as well as body fat. It also increases the levels of testosterone even more. Studies show that eating two large meals daily is more effective in losing weight than just six meal portions.
Be successful at 25.
The more successful you are, and the more secure you feel, the higher levels of testosterone you’ll create. People who are more successful generally have greater testosterone levels, which means that the success factor and testosterone levels are positively related.
Believing you’re a winner can be linked to increased testosterone.
26. Do not do long distance training
While endurance sports are an excellent type of exercise for your heart health, excess endurance damages testosterone. Endurance training is detrimental to testosterone levels.
A study published in the journal of Clinical Endocrinology and Metabolism found that endurance training reduces testosterone levels in men.
Long-distance training puts excessive stress on your body to allow it to produce healthy levels of testosterone. This type of training is also long and intense, leading to overtraining, which decreases testosterone levels in your body.
But, it’s not necessary to cut out cardio completely. Training with moderate intensity can lead to an increase in the hormone testosterone.
Do not do long-distance training instead. You can HIIT train or engage in the sport you love to keep your cardio strong.
27. Be Less Than 15% Bodyfat
It’s not a surprise that excess body fat is detrimental to your general health as well as the production of testosterone. But, having too little body fat can be harmful too. This is a common problem for bodybuilders who prepare for an event and achieve extremely small amounts of body fat (hovering at 5% or less).
On the opposite end of the range, you’ll find people with body fat levels of 30% or more who aren’t doing much good for testosterone. Both extremes cause testosterone to fall.
Be sure to have a healthy body fat percentage that’s not excessively high or low. Most men will range from 10 to 20 percent body fat, ideally around 10 percent.
28. Take Creatine
Creatine assists in building muscles by increasing the amount of ATP the muscle produces. It gives your muscles more energy to do 1-2 additional reps or even lift five pounds more during an exercise. Naturally, this results in increased muscle strength and strength and, consequently, more testosterone.
Another element of creatine is the chemical DHEA, the substance that testosterone converts to.
29. Control Your Stress Levels
Stress can be detrimental to your body since it releases excess cortisol, lowering testosterone levels. Exercise, eating a healthy diet, meditation, and eating a balanced diet are all excellent ways to reduce cortisol and feel at peace and calm.
One study in 2016 revealed that stressed people experience an increase in salivary cortisol levels and anxiety, and their testosterone levels in saliva decrease.
Harvard researchers also found that mindfulness meditation can reduce depression and the theft of testosterone in most people.
30. Beware of Prescription Medication
Certain prescription medications are linked to negatively impacting testosterone levels and your libido. In particular, SSRIs (serotonin reuptake inhibitors) harm your reproductive health and reduce testosterone levels.
Many people resort to taking prescription medications for any issues they face. However, living an active and healthy life will benefit your health in many ways. The increase in testosterone levels and making lifestyle changes that are healthy could assist you in avoiding prescription medications that may adversely affect your testosterone levels and overall health.
However, do not discontinue taking your prescribed medication unless your physician prescribes it.
31. Do not take all recreational drugs.
The effects of recreational drugs aren’t just harmful to your body and mental health. They also destroy the production of testosterone as well. The use of drugs can also lead to hypogonadism and a deficiency of testosterone.
They might feel good at the moment. However, they impact every aspect of your cognition, including performance, in addition to your anxiety levels and testosterone levels. Stop the drug and give yourself more natural rewards, like exercise and healthy eating.
32. Supplementation with Ashwagandha
Ashwagandha is an herb classed as an adaptogen that can help reduce stress levels. It enhances brain function, decreases blood sugar levels and cortisol levels, and helps reduce symptoms of depression and anxiety. It’s also been associated with higher levels of testosterone.
Ashwagandha enhances sleep by significantly enhancing non-rapid eye motion. Additionally, ashwagandha can reduce your cortisol levels by as much as 30 percent. This leads to an increase in testosterone. It’s also known to improve the sexual quality of your life and treat sexual issues.
33. Eat Spicy Foods
Incredibly, eating spicy foods may be beneficial in increasing the levels of testosterone. Studies show that men who enjoy spicy food have been confirmed to have higher testosterone levels.
Capsaicin is a well-known spice that can aid in weight loss while also supporting your testosterone production to be at its peak. Food items like red peppers containing capsaicin can make people feel content and satisfied.
34. Supplementation with Cinnamon
Cinnamon is delicious, and research suggests that it may increase testosterone levels. Cinnamon is also beneficial for controlling blood sugar levels and reducing bad cholesterol levels, making it ideal for diabetics.
35. Consume foods high in cholesterol
While too much cholesterol is harmful to heart health, taking too little can result in a decrease in testosterone levels. This is due to cholesterol being an essential component of testosterone. Higher testosterone levels are related to eating higher levels of cholesterol.
Naturally, there is a difference. Every cholesterol has the same qualities. This is why it is important to take in foods rich in good HDL cholesterol, such as eggs, which are also rich in protein and healthy fats.
36. Improve Your Posture
Research suggests that proper posture boosts testosterone. Standing in a seated posture for two minutes could cause a 20 percent increase in salivary testosterone and a 25% decrease in cortisol.
A way to improve your posture is to do resistance training. This can also boost the levels of testosterone. Improved posture also comes with the benefit of giving you confidence.
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.