Low testosterone is very common in the present scenario. In the US alone, more than 15 million males have low testosterone levels and what’s worse is that they are not even aware of this. Do you know that an average 100-year-old Okinowan male has high levels of testosterone as compared to an American male who is 30 years younger! Nowadays, low testosterone in males is speedily growing. So in this post, I will cover the best ways to increase testosterone levels naturally and enhance human growth hormone (HGH).
But how would you know that you have low testosterone levels?
Here is how….
- If you are over 40 and you lack the energy and stamina that you once had
- If you are facing the problem of low sexual libido or erectile dysfunction
- If you are gaining weight without any reason
….then it is very likely that your testosterone levels are declining.
A drop in testosterone levels also leads to
- Lack of lean muscle mass
- Fat gain
- Mood swings
- Depression and irritable behavior
- Diminished physical performance
Table of Contents
- 1 How Testosterone Benefits the Body
- 2 10 Ways to Increase Testosterone Levels Naturally
- 3 Best Testosterone Boosting Foods
- 4 Conclusion
How Testosterone Benefits the Body
All of you must be familiar with testosterone being the sex hormone defining “manhood.” And, yes, it does. Nevertheless, correct levels of this hormone are also necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women. It is also important to maintain:
- A healthy pain response
- Adequate levels of red blood cells
- Regular sleep patterns
- Optimal bone density
- Muscle mass
- High energy levels
As men and women age, their T-levels naturally decline but this accelerates by:
- Chronic stress
- Insufficient nutrition
- Imbalanced microflora
- Low vitamin D levels
- Weight gain
- Inadequate exercise
All these factors reduce immunity, lead to obesity and diabetes, tax the body and decrease metabolism. This, my friends, is the recipe for low T-levels.
10 Ways to Increase Testosterone Levels Naturally
Testosterone is the holy grail of male hormones. If you have low testosterone, these natural ways will help you overcome it faster and increase testosterone levels. In fact, if you put into practice this process, you are most likely going to notice changes in 24 to 48 hours — that fast.
Here’s how to boost testosterone levels naturally and safely.
1. Incorporate exercise and dieting in your daily life
Testosterone tablets and gels can help to lift up your testosterone levels, but the best way to increase testosterone levels is a combination of proper dieting, exercise, proper sleep and reduced stress. Also there are foods that boost testosterone levels. So incorporate them into your diet to boost your testosterone levels. These four aspects serve as the most successful and natural testosterone boosters for the body. They improve the body’s own formation of testosterone naturally so that you can enjoy better sexual and overall health. In short, a healthful lifestyle is the supreme testosterone booster for men.
2. Do weight lifting
Research suggests that weight lifting helps to increase the testosterone levels. Nevertheless remember that the increased T-level may not continue for a long time after a normal workout session, it may increase for about 20 minutes after which they come down to normal. Weight lifting also increases insulin resistance and thus helps in improving tolerance levels which makes it easier for a person to supplement his levels with better insulin resistance.
3. Intermittent Fasting
Another natural way to increase testosterone levels is intermittent fasting. Intermittent fasting means you skip your breakfast, and you eat your meals closer together. This allows your organs to rest, especially your liver, which is very important for naturally balancing hormones, especially testosterone. Studies reveal that it increases testosterone levels by nearly 200% or even up to 400%. In addition, a study by the University of Virginia Medical School noted that growth hormone levels increased 2,000% over the baseline in men who ate no calories for 24 hours, and growth hormone levels are correlated with testosterone.
4. Stick with one partner
Another very fascinating finding is that guys who stick to one partner and are not involved in infidelity have higher testosterone levels. The reason is that extra-marital affairs are likely to build stress, which is an inhibitor to testosterone formation in the body. If you wish to keep your testosterone levels high, make sure you are faithful to your gal.
5. Take supplements
There are many natural testosterone boosting supplements that may help you. Such products contain the most efficient herbs. Also, amino acids like arginine may come in the form of juice plus for boosting conception or in the form of tablets or oral and liquid supplements. It helps rouse testosterone levels in your body. These products will help you become physically and sexually fit. They will speed up your metabolic process and also help you gain lean muscle mass. They ensure an increased libido.
6. Healthy Fats
Another good way to increase testosterone levels is to add healthy fats in your diet. The majority of males with low testosterone consume too much junk food and too many carbohydrates. So to increase you T-levels get rid of those empty calories and load up on healthy fats. A study published in the Journal of Steroid Biochemistry studied the effects of diet on serum sex hormones in healthy men. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. There are three categories of healthy fats:
- Healthy saturated fats found in coconut oil and raw, fermented dairy products like goat milk kefir, yogurt, or raw goat or sheep milk cheese.
- Healthy omega-3 fatty acids found in flaxseeds, chia seeds and walnuts.
- Monounsaturated fats found in avocados and almonds.
7. Liver Detox
The next step to boost testosterone level naturally is to embark on a liver cleanse. Your liver plays a very important role in your testosterone levels. When your liver does not work properly, it affects your testosterone output. This is because the liver contains an enzyme that conjugates the 17beta-hydroxyl group of testosterone. A study published in the Journal of Gastroenterology and Hepatology notes that “serum testosterone is reduced in up to 90 percent of men with cirrhosis, with levels falling as liver disease advances.” This shows just how vital liver health is to your testosterone.
8. Reduce Stress
Research indicates that long-term stress elevates levels of the hormone cortisol. Unnatural increase in cortisol reduces testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down. Stress and high cortisol increases food intake, weight gain and the storage of harmful body fat around your organs. These affect your testosterone levels. For best health and hormone levels, try to reduce recurring stressful situations in your life.
9. Quality Sleep
Getting good quality sleep is as important for your health as diet and exercise. It also affects your testosterone levels. The ideal 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. Although many people are happy with less sleep, research indicates that around 7 to 10 hours of sleep per night is best for health and your testosterone.
10. Vitamin D
One of the most important nutrients that help to increase testosterone levels is vitamin D3. A study published in the journal Hormone and Metabolic Research reveals that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30%. It also helps to prevent and treat cancer! If you are deficient in Vitamin D, it will absolutely crush your testosterone levels. So get out in the sun 20 to 30 minutes every day for detoxing your body and getting that all-important vitamin D. If you can’t go out in sun, then supplement with 5,000 IUs of vitamin D3.
Best Testosterone Boosting Foods
Here are some of the foods that boost testosterone. Add them to your diet to fuel your masculinity:
A bunch of red grapes daily will give your low-hanging fruit a boost. The skin of the grapes contains resveratrol, which makes for hardier sperm.
The fragrance of Tuna may not be ideal, but its vitamin D content is. The vitamin increases testosterone level by up to 90%, found a study at Graz Medical University, Austria, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG).
Some people consider pomegranate to be the Biblical forbidden fruit, and old Adam could have done a lot worse. The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice.
Garlic contains allicin, a compound that reduces levels of ‘stress hormone’ cortisol. “Cortisol competes with testosterone for the same sites within muscle cells,” says nutrition consultant Alan Gordon. Lower the cortisol, and then your testosterone will get to work.
For extra buzz in the bedroom, dip into honey. It contains boron which is associated with high testosterone. Honey is also rich in nitric oxide, says Gordon: “This is key in opening up blood vessels that create erections. Four teaspoons of honey can boost nitric oxide levels by 50%.”
Milk gives protein for your body and calcium for the bones. It also contains Vitamin D which keeps your testosterone level in balance. You can go for low fat milk that is skimmed and good for your health. This will not add to the weight and will increase the hormones that you need.
“The yolk’s cholesterol is the precursor for testosterone,” says clinical nutritionist Kim Pearson. Don’t worry about your heart: a University of Connecticut study found that you can eat three eggs a day without affecting cholesterol levels and it will increase testosterone levels.
The caffeine present in Coffee is great for boosting your testosterone levels. Studies found that 200 to 400 mg of caffeine taken per day could produce significant increases. This can be obtained from 1-3 cups of strong coffee. (Nevertheless, the study also indicated caffeine does increase cortisol levels.) One reminder on your coffee intake is to avoid drinking too much. Overconsumption of caffeine is known to increase cortisol levels in the blood.
9. Olive oil
This Mediterranean diet staple is also good for T-levels. Men in the Mediterranean region, who have diets that include olive oil, are known to father children even when they are past their prime. A tablespoon a day of this healthy oil can produce a significant rise in T-production.
These tasty nuts can do a lot for your T-levels. You can eat these whole, raw, and in the form of almond butter. Almonds are rich natural sources of magnesium. This essential mineral has a vital role to play in testosterone production and promotes good sleep. Good sleep also helps lower stress hormones that inhibit T-production.
11. Red wine
The compound resveratrol in red wine is more popularly known for its positive effects on the cardiovascular system acting as a vasodilator. This same effect can help increase testosterone levels.
Caution: If you do not drink alcohol, do not start drinking wine exclusively for the purpose of increasing your testosterone levels.
Related: Is Red Wine good for your Health?
12. Coconut Oil
This is one of the best sources of healthy fat. It is rich in MCTs (medium chain triglycerides). This is utilized by the body as a source of energy. The fatty acid chains in coconut oil can also be used by the body in producing testosterone. Extra virgin coconut oil is the best choice.
Avocados are one of the best sources of unsaturated fats. They contain only a small amount of saturated fat and are thus good for heart and arteries. So if they keep your heart healthy, avocados are no doubt vital for a healthy sex life. It reduces inflammation that interferes with T production and thus increase testosterone levels.
Testosterone is not just a hormone to increase our sex drive, but it is important for creating aggression, drive, and will to compete. To have the necessary level of stamina and the will to achieve your goals, a higher level of testosterone is vital.
Follow the above tips, make changes in your lifestyle, and you will be on your way to living an empowered life.