Testosterone is a well-known hormone that is closely connected to muscle mass, sexual function, and hair growth. We often associate it with men, but women produce this hormone as well. It’s an essential hormone in our bodies, and that’s why information on how to increase testosterone is worth becoming familiar with.
While most men have normal testosterone levels through youth, once they hit about 30, it becomes harder to maintain the hormone, and levels start to drop. And that’s where all kinds of issues, such as difficulty concentrating, memory challenges, and erectile dysfunction, can occur. To make matters worse, lowering testosterone levels can also lead to an increased rate of prostate cancer and heart disease.
We Need Natural Ways to Increase Testosterone
Not only does the aging process take a toll on the level of testosterone men produce, but chemicals that people are exposed to can also lower the overall level of testosterone. Dropping testosterone, then, is going to happen no matter what.
Because these problems are so widespread, impacting men worldwide, we’ve answered the question of how to increase testosterone by developing hundreds of chemical solutions to raise testosterone levels in men.
All kinds of synthesized chemicals and compounds have been produced to battle lower levels of testosterone, but often these chemicals also carry a wide range of side effects that may do more damage to our body over the long term than they actually help.
Many of us don’t want to add to the chemicals in our life. What if there were some natural home remedies to increase testosterone levels in your body? Ones that you could use to help your body increase the amount of testosterone it was producing for you?
That’s the good news. Some of the best testosterone boosters are easy things that you can do to help – and they are not hard to do.
Natural Ways to Increase Testosterone Levels
Here are seven ways that you can increase your testosterone levels that are natural and that you can start to do right away.
1. Take more zinc. The mineral zinc is one of the best testosterone boosters. Many men above the age of 60 come up short on zinc, which can be true even when they take supplements. Adding more zinc can be as simple as changing your diet to include foods with a lot of protein, such as meat or fish. Dairy such as raw milk and yogurt are also natural ways to increase testosterone.
It’s not only about eating the right foods to increase testosterone levels but also the way we cook that can impact testosterone levels in our body. Studies published in the Journal of Nutritional Science and Vitaminology found that steamed foods retain the most nutrients. In terms of zinc and other minerals, the less cooking time, the better, so try not to overdo it on the stove.
2. Reduce your stress. Stress is a significant factor in reduced levels of testosterone production. It would be easy to say, “cut out all that stress,” but the truth is in our busy, go-go lives, stress isn’t something that you can always walk away from.
So instead of walking away from it, how about running away from stress? Cardio-based exercise is an excellent way to help reduce the overall stress level in your life. We need to be intentional about adding exercise to our routines. You need to schedule it in and stick with a plan. For those who do work out already, the trick is not to overdo it. Pushing too hard can lead to fatigue which can in turn negatively impact your testosterone levels.
3. Increase your vitamin D. It turns out that the sunshine vitamin is also a great source to support testosterone levels naturally. Plus, vitamin D can help promote a healthy sex drive. The best way to get vitamin D is to get outside in the sunlight, but there are also supplements you can take.
4. Lose weight. When you’re standing in front of the mirror asking yourself how to increase testosterone, you may also ask if you could stand to lose some weight. If you’re overweight, shedding those extra pounds is another way to build testosterone levels naturally. Healthy eating is a priority for getting your weight on track, and you can also become more aware of what are the right foods to increase testosterone levels – nothing like solving two problems at once.
5. Need an excuse to order lobster? We were just talking about being diet-conscious when looking for home remedies to increase testosterone, and it turns out that there are some nice surprises if you like seafood. Lobster, crab, and oysters are all rich in zinc, which, as we mentioned before, is a natural way to increase testosterone. So go ahead and put on that bib at your local seafood restaurant.
6. Pass on the sweets. No surprise here, but sugar will reduce your testosterone and increase your insulin levels – not a good trade-off by any stretch. Kicking sugar is no easy feat but limiting the amount you take in is a start. Being conscious of those foods that have a negative impact is a way you can lead a healthier overall lifestyle.
7. Exercise, exercise, exercise. Get the point? Having an active lifestyle is the natural way to maintain your body’s testosterone levels and will also promote better eating habits, reduce stress and increase your enjoyment of life. You can start this right now by getting out there and moving. It’s easier than you think. Start walking with a friend, and you will find out how easy it can be to make exercise a part of your life.
When you’re ready to power up, try sprinting. Some research has shown testosterone levels increased for people who performed a series of short but intense sprints (just six-seconds); levels remained higher even after participants had fully recovered from the sprint workout. Another method is lifting weights. Studies have shown that fewer repetitions with heavy weights help boost testosterone. Best bets are full-body, heavy exercises like squats, deadlifts, bench presses, and Olympic lifts. Two to three full-body, weight-lifting workouts per week are recommended to deliver results.
8. Take vitamin and mineral supplements. Many men find taking specific vitamins and minerals to be beneficial. In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc has also been found to boost testosterone in athletes who are deficient in the mineral.
Vitamins A, C, D, and E have also been predicted to play a role in sex hormone and testosterone levels. By getting vitamin levels checked regularly, you can ensure you are getting enough vitamins and minerals to keep your testosterone levels strong.
9. Get plenty of restful, high-quality sleep. It is no surprise that when you don’t get enough sleep you feel sluggish and tired. Well, getting enough not only makes you feel bad, but it can also affect your testosterone levels.
The right amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels. Another study revealed that those who slept for only four hours a night had borderline deficient levels.
Although you may feel fine with less sleep, it could still be affecting your testosterone. Researchers suggest around 7 – 10 hours of sleep per night is best for long-term health and testosterone.
10. Stay active. Staying active involves much more than just physical activity. A study published in the European Journal of Applied Physiology found that the more active an individual is, the more testosterone they will have.
But it isn’t just about going to the gym and killing it for an hour. By staying regularly active, you will have a better chance of repairing any testosterone issue. Studies show that overdoing exercise or doing higher levels of exercise may actually cause low testosterone.
11. Avoid drugs and alcohol abuse. Avoiding drugs and alcohol is always suggested to help better health. But for those who are concerned about testosterone levels, they should be avoided at all costs. According to the National Institute of Alcohol Abuse and Alcoholism, alcohol use affects the gland and hormones involved in male reproductive health. It can also cause low testosterone levels due to its effect on the body, including cell damage and hormonal reactions.
Testosterone Boosting Foods
Known as a possible aphrodisiac, oysters contain more zinc per serving than any other food, and zinc is important for sperm health and reproductive function. A zinc deficiency in men may cause hypogonadism, a condition in which the body does not produce enough testosterone. This could also cause impotence or delayed sexual maturation.
An age-old symbol of fertility and sexual function, pomegranates may boost testosterone levels in both men and women. A study from 2012 indicated that after participants drank pure pomegranate juice for 14 days, both male and female participants displayed an average of 24 percent increase in salivary testosterone levels.
Leafy Green Vegetables
The magnesium found in green leafy vegetables such as Swiss chard and kale can increase the body’s testosterone level. Studies have shown that taking a magnesium supplement for 4 weeks promotes an increase in testosterone levels.
Egg yolks are a rich source of vitamin D. This is an essential vitamin when considering testosterone. While some tend to shy away from eggs because of cholesterol, health experts agree that you can safely consume one day as long as you don’t have any pre-existing cholesterol conditions.
Garlic contains allicin, a compound that can be useful for lowering your cortisol levels. By reducing the amount of cortisol in the body, testosterone can be produced more effectively by the adrenal gland. So, while garlic doesn’t directly boost testosterone, it is a cortisol reducer and, by association, increases testosterone levels.
Researchers believe it is an excellent source of vitamin D and can boost testosterone levels by up to 90%! Vitamin D has been found to help maintain sperm count and tuna is a great way to get the vitamin if you are not able to spend a lot of time outside.
This popular fruit contains an enzyme called bromelain, which is known to help testosterone levels. They are also known for maintaining energy levels and reducing antioxidants, and they make the perfect snack on the go!
Healthy Habits Best Testosterone Booster
How to increase testosterone is a question that can be answered not by chemicals only but by taking the time to incorporate those home remedies to increase testosterone. Zinc and vitamin D are among the best ways to build testosterone levels naturally.
Combine these with the right foods to increase testosterone levels and a healthy lifestyle, and you are taking some of the best steps for your health for years to come. Make the most of these home remedies to increase testosterone – these are the kind of habits we all need to have.
Best Exercises to Increase Testosterone Among Men
Studies have found that weight lifting is the best form of exercise to boost testosterone. As muscle mass increases, it will trigger the body to produce more testosterone. Just be sure to start off lifting light and add weight to avoid any injury.
High-Intensity Interval Training (HIIT)
High-intensity interval training has also been found to raise testosterone levels. The combination of cardio and weights will not only enhance testosterone but can also promote good heart health.
Resistance exercises have been proven to help increase short and long-term testosterone levels. A 2007 study found that men who did strength/resistance training 3 days a week for 4 weeks were linked to increases in testosterone levels right after a workout and over time.
Bodyweight Squats, Push-Ups, Pull-Ups, Sit-Ups
To build testosterone naturally, it is not necessary to have a full gym of equipment. Many exercises can be done just by using your own body weight. By performing these types of bodyweight exercises, you can reach a range of muscles across your whole body, growing strength and boosting testosterone.
Don’t Skip Leg Day
For many people, leg day at the gym is the worst day. But for those looking to increase testosterone, it should not be skipped. Research from the Institute of Sports Science and Clinical Biomechanics found that participants in an arm-only workout group did not have the same testosterone increases that were found in those who exercised their lower and upper bodies.