Before moving on to the 9 natural ways to boost your testosterone levels, it is important to understand what testosterone is.
Testosterone is the primary male hormone that is produced by the testicles and is responsible for everything that is ‘manly’ about you.
This hormone plays a massive role in male sexuality and the reproductive system. Testosterone also affects your muscle mass, hair growth, bone density, red blood cell levels as well as your general sense of well-being.
Around the age of 30, most men’s testosterone levels begin to drop, and they continue to drop as the person grows older.
Elements suspected of being responsible for falling testosterone levels include chemical exposures to drugs like statins.
Unfortunately, estrogen, which is the main female hormone begins to increase due to exposures to “estrogen mimicking” elements found in water, food and environmental pollutants.
9 Natural Ways to Boost Your T-Levels
We have dedicated this article to the 9 natural ways to boost your testosterone levels, because testosterone deficiency is a growing problem. So here goes…
Losing weight is the most important of the 9 natural ways to boost your testosterone levels.
If you happen to be overweight, simply by shedding the excess “baggage” could increase your testosterone levels.
This notion is backed by the Endocrine Society. Men who tend to be overweight are more likely to have a testosterone deficiency from the outset.
If you can dedicate yourself to losing weight, you will have to restrict the amount of sugar that is included in your diet, because growing evidence suggests that excessive sugar intake is the primary driving force behind obesity.
Therefore, it will be wise to cut down on your soda intake, especially if the drink contains fructose.
It is advised that you should limit your consumption of fructose based products to just 25 g per day. This is even more important if you have insulin resistance and are overweight with high blood pressure, diabetes or high cholesterol.
In addition to limiting your fructose intake, it is vital to eliminate any types of grains and even milk. You probably didn’t know, but milk contains lactose, which is proven to increase insulin resistance.
Therefore, the foods you choose to eat will be the primary driving force behind how successful your weight loss journey is.
Did you know that short and intense exercise sessions are proven to boost testosterone levels?
This type of exercise has a proven effect on promoting testosterone production as well as working to prevent it from declining from thereon.
High-intensity training is a vital method within the 9 natural ways to boost your T-levels.
This type of training is unlike prolonged moderate exercises such as running or aerobics which are proven to have either negative or no effect on testosterone levels whatsoever.
Additionally, having a protein meal after you exercise can also further contribute to raising testosterone levels.
Here is a brief summary of what you might consider doing as part of your high-intensity training program:
- Warm up for around three minutes
- Exert yourself for 30 seconds. You should be in a position where you feel that you cannot last another second performing the exercise
- Allow yourself to recover at a moderate pace for 90 seconds
- Repeat this procedure several more times
Look at this training plan and you will notice the whole workout last for no more than 20 minutes.
And within the 20 minutes, 75% of the time is spent warming up, recovering or cooling down.
Realistically, you are only exerting yourself for no more than four minutes.
You may find it hard to believe, especially if you have never done this type of exercise before but the benefits of your four minutes of exertion are incredible.
Increase Your Zinc Intake
Zinc is an essential mineral for the production of testosterone.
Simply by supplementing your diet with some zinc, it will take as little as six weeks to notice a massive improvement in testosterone levels.
Studies have suggested that restricting zinc rich foods nearly always leads to a notable decrease in testosterone levels.
On the other hand, when zinc is increased, so too are testosterone levels.
Experts estimate that up to 45% of adult males who are over the age of 60 do not have enough zinc in their diets, even when they may be using dietary supplements.
It is estimated that up to 25% of the older males still suffer from zinc deficiencies according to the National health and Nutrition Examination Survey.
Try Some Strength Training
As well as the high-intensity training that I have suggested previously, strength training is also helpful in boosting testosterone levels, provided that the exercise is performed intensively.
If you are performing strength training in an attempt to boost your testosterone levels, you will want to increase the weight and drop the number of reps, and focus entirely on exercises that work a large number of muscles in one go.
Exercises such as dead lifts and squats are especially helpful.
To make your strength training even more effective, it should be performed extremely slowly.
By slowing down all of your movements, you are in fact turning this into a high-intensity workout.
Slow movements allow your muscles to access the maximum number of “cross bridges” between the protein filaments that are responsible for muscle movement.
Increase Your Vitamin D Intake
Vitamin D is essentially a steroid hormone which is crucial for the healthy development of the sperm cell nucleus, as well as helping to increase the sperm count, and considerably increasing the quality of semen.
Vitamin D also plays a vital role in increasing testosterone levels, which will naturally bolster the libido. In one particular study, overweight men were given vitamin D supplementation and it was found that their testosterone levels increased dramatically after one year.
The recommended intake of vitamin D is between 50 and 70 ng/mL. In order to get the right amount of vitamin D, sun exposure is the best way to receive this nutrient.
Simply by exposing your skin to the sun is adequate enough for the production of vitamin D.
If you live in a climate where there is not much sun exposure available, you can try using a vitamin D supplement in an attempt to elevate your intake.
By its very nature, your body tends to release high levels of the stress hormone known as cortisol when you are experiencing stressful situations.
This hormone acts to block the effects of testosterone.
From a biological standpoint, testosterone associated behaviors such as aggression; competing or even mating can lower your chances of survival if you are put in an emergency situation.
In modern times, chronic stress is a major cause of unhealthy levels of cortisol, which means that any testosterone effects are blocked.
Try to Eliminate Sugar from Your Diet
Sugar causes a major decrease in testosterone levels.
After eating a lot of sugar, you are more likely to be exposed to high insulin levels, which is a major factor that leads to a drop in testosterone.
The question has repeatedly been asked why sugar gives us so much pleasure, and the most common answer to this question is it tastes good and provides pleasure by triggering “an innate process in your brain” through dopamine signals.
Unfortunately, the effects of sugar on both a physical and emotional level are a very serious matter. Most people that abstain or limit their sugar intake reap major benefits to their health.
If you feel that you will struggle with reducing your sugar intake, it is recommended to try a psychological technique called “turbo tapping”.
Increase Your Intake of Healthy Fats
By eating healthy fats contained in foods such as avocados and nuts, which are rich in polyunsaturated fats, is essential for increasing testosterone levels.
Numerous studies have suggested that diets containing less than 40% fat, nearly always lead to decreased testosterone levels.
It is important for you to understand that your body requires saturated fats that can be found in animal and vegetable foods to help you to function efficiently.
If you neglect this food group, your health and your weight is almost guaranteed to feel its effects.
Typical examples of healthy fats you can eat to help increase your testosterone levels include olives and olive oil, coconuts and coconut oil, butter made from raw grass fed organic milk, raw nuts, organic egg yolks, avocados, grass fed meats, organic oils and palm oil.
Increase Your Intake of Branched-Chain Amino Acids (BCAA)
Studies have suggested that BCAA nearly always induce higher testosterone levels, especially when there is resistance training involved.
BCAAs are also available in “supplement form”, and you are likely to find the highest concentration of these acids in dairy products such as certain cheeses.
By simply getting the right amount of leucine from your natural food supply can help to create the correct anabolic environment which is vital for healthy testosterone production.
So there you have it, 9 natural ways to boost your T-levels laid out for you in plain English.
Now it is your responsibility to choose whether to follow this advice or to simply ignore it.
In any event, if you are looking to maintain healthy testosterone levels in a natural way, there are certain steps that you must take to get there.