Top Natural Ways To Increase Testosterone
Testosterone the male dominant sexual hormone that is essential for a number of different functions and processes within the body.
Testosterone is responsible for libido, sexual health, fertility, aggression, athleticism, strength, muscle mass, and much more besides.
Unfortunately, testosterone levels in men quickly decline as they grow older, and can actually begin declining by the time a person reaches just twenty years of age.
With each passing year, natural testosterone levels drop ever so slightly, which can then lead to a whole variety of different health issues.
In reality, however, naturally increasing testosterone levels can be highly beneficial for a number of reasons, including the fact that increased testosterone levels can contribute towards enhanced muscle growth and size.
If you’re looking for some natural ways to boost your testosterone levels, the good news is that you can do just that in a variety of different ways.
Here are a few natural ways to increase testosterone levels in your body.
1. Eat Clean and Healthy
We’re living in a world where processed convenience junk food is literally everywhere and it’s no coincidence that worldwide obesity levels are at an all-time high.
Excess sugars and synthetic sugars have also been found to reduce testosterone levels so be wary of foods rich in sugars.
2. Perform More Resistance Exercise
Regular physical exercise should become a part of your weekly routine as there are too many health benefits associated with it to list them all.
However, if you’re looking for some natural ways to increase testosterone levels, try to do more weight and resistance training when you work out.
Studies have revealed that lifting weights for an average of three times per week, could increase your testosterone levels by as much as 20% in as little as just 12 weeks.
3. Get Enough Sleep
Studies have found that people that get less than seven hours of sleep per night (on average) are far more likely to suffer from lower testosterone levels than those who get more than seven hours of sleep per night.
Not only that, but studies have also found that those with regular sleep patterns I.E going to sleep and getting up at roughly the same time every day, are more likely to have higher testosterone levels than those with erratic sleeping patterns.
Those that get less than seven hours sleep a night can experience a reduction in testosterone production by as much as 30%, so aim for between 8 and 9 hours a night, by going to bed at roughly the same time every day.
As far as natural testosterone boosters go, you’d be hard-pressed to find a more natural method of doing so than by getting more sleep.
A lack of sleep, or an erratic sleeping pattern have both been found to greatly reduce an individuals’ testosterone levels, and what’s more, during the day on less sleep, testosterone levels can dip dramatically from early afternoon up until late evening.
Generally, you should aim to get around 7 – 9 hours sleep, try to get to sleep and get up at the same times each day, and if possible, try to get to sleep before midnight.
4. Lose Excess Body Fat
Now, if your body fat percentages are in the healthy range, you will want to skip this tip as you want to keep them that way.
If, however, your body fat percentages are classed as being too high, studies have found that losing excess body fat could lead to a dramatic increase in natural testosterone levels.
Studies have revealed that overweight individuals are far more likely to have low test levels initially, even if they happen to be young.
It is recommended that you lose weight in a healthy and controlled manner, avoiding junk foods and consuming fresh, healthy, and nutrient-dense foods instead.
On top of this, you should also get plenty of exercise, which is also beneficial as exercise, particularly resistance-based exercise, has also been a great natural way to increase testosterone levels.
5. Consume More Zinc
Studies have found a direct link between zinc consumption and elevated testosterone levels, as well as a direct link between zinc deficiencies and low testosterone levels.
Zinc is an extremely beneficial mineral that benefits the body in many ways, including the fact that it is able to help increase the immune system, which in turn makes us fitter and healthier in general.
Zinc is available in supplement form “ZMA supplements“, as well as in whole foods, including beef, red meat, and seafood, especially oysters.
Oysters are in fact considered a natural aphrodisiac because of their ability to enhance natural testosterone production, which is again, mainly down to the amounts of zinc that they contain.
6. Try HIIT
HIIT, or High Intensity Interval Training, is another extremely beneficial form of exercise which has been proven to help boost natural test levels within the human body.
Basically, HIIT will require an individual to alternate between periods of fast-paced, high intensity exercise, and more slow and steady exercise, before once again stepping up to the speed and the intensity.
For example, a user may begin by walking on a treadmill for 60 seconds, before sprinting as fast as they can for 40 seconds, then slowing down and walking for 60 seconds, before repeating the process over again and again for several rounds.
7. Try To Relax More
Obviously, life can be pretty stressful at times, and it’s safe to say that some people deal with stress better than others, but if possible, try to stay as relaxed and as stress-free as you possibly can.
When you’re stressed, your body will secrete a hormone called cortisol, which actually blocks the effects of testosterone, basically making it useless and ineffective.
On top of that, cortisol also promotes lethargy and tiredness, it boosts the appetite, it slows down the metabolism, it affects your concentration levels, it makes your skin break out in spots and blemishes, and it is generally a hormone that should be avoided at all costs.
Therefore, try to relax more, don’t stress over trivial matters, and focus on being the best person that you can be.
8. Tribulus Terrestris
Tribulus Terristris is a natural herbal ingredient which is native mainly to eastern Asia.
It has many potential health properties, but its main use is being a good natural ways to increase testosterone.
Because of this, health stores and supplement companies all across the globe, sell a great abundance of this herb every single year, mainly to men who happen to be looking to boost their testosterone levels.
Not only can it help contribute towards lean muscle growth and repair, but it also helps boost libido and sex drive, which is also a great benefit in most people’s eyes.
Tribulus terrestris is the most popular and obvious choice and is one of the most popular supplements in the world.
Tribulus terrestris is a natural herb that grows in the wild that has been proven to increase testosterone levels in men of all ages, from all walks of life.
Do your research before purchasing and only purchase from trusted and reputable suppliers and manufacturers.
9. Lift More Weights
Another fantastic natural way to increase testosterone is to actually head to the gym and pump some iron in the first place.
Studies have shown that exercise in general is an effective test booster, but weight and resistance training in particular, has been proven to be one of the most effective natural ways to increase testosterone levels you could ever wish for.
Contrary to popular belief, you don’t need to lift weights like a bodybuilder, or indeed look like a bodybuilder to benefit from the testosterone boosting effects of weight training.
Any form of consistent weight training is an effective way of boosting testosterone production within the body, as well as human growth hormone in the process, so if you needed any more reason to head to the gym and lift weights, there’s your motivation.
10. Eat Healthy Fats
For years upon years we were led to believe that all fat was bad for us, especially from a health and fitness perspective, but recently we’ve discovered that that is not the case at all.
Yes, some fats are bad, particularly trans fats and saturated fats in non-animal products, but some fats, poly and mono-unsaturated fats for example, have been found to be incredibly healthy and beneficial for us.
What’s more, these healthy fats have also been found to play a key role in the production of natural testosterone levels within the body.
One recent study actually noted that individuals who switched from a diet relatively high in healthy fats, to a diet low in the same fats, had much lower testosterone levels than those who remained on the high fat diet.
Look for healthy fats such as oily fish, avocados, coconut and olive oil, nuts, and seeds for example.
Oysters are a drastically underrated seafood, both in the taste and the health departments and with natural testosterone production, the benefits of oysters really become apparent.
Oysters are considered an aphrodisiac because they’re able to increase testosterone so efficiently.
Oysters in particular, are especially rich in the mineral zinc, which has been found to play a very important role in testosterone formation.
Individuals who suffer from a zinc deficiency, for example, are able to more than double their testosterone levels by supplementing with zinc and consuming foods rich in zinc, such as oysters.
They’re also high in protein and low in fat and calories as well.
12. Testosterone Boosters Supplements
Finally, as we’re looking for some natural ways to increase testosterone, what better way than by using natural testosterone boosters?
Natural testosterone boosters are often enriched with Tribulus terrestris, ginseng, zinc, amino acids, and many more vitamins and minerals which have been scientifically proven to help increase testosterone levels.
More often than not, these supplements come in pill or tablet form and have to be consumed throughout the day with a whole food source for rapid absorption.