Testosterone is a hormone that is responsible for many of the physical characteristics specific to adult males. It plays a key role in reproduction and helps boost mood, energy, muscles, and overall quality of life.
Testosterone deficiency is common in men and results in weight gain, hair loss, low semen volume, and decreased bone mass. From high-intensity workouts and dietary changes to losing weight, there are many methods for you to increase your testosterone naturally.
Check out this cheat sheet and discover the top ways and tips to boost your testosterone levels naturally!
1. Eat Plenty Of Protein, Carbs, And Fats
That’s right, carbs and fats, besides protein, play an essential role in managing testosterone levels. Eating sufficient amounts of protein will also help you maintain testosterone levels as well as help you lose weight. Carbs, on the other hand, are required to maintain strength during training and exercising.
If you’re after a testosterone boost, here’s a list of must-eat foods with healthy fats:
- Raw nuts
- Dark chocolate
- Organic olive oil and olives
- Organic coconut oil and coconuts
- Pastured egg yolk
- Grass-fed meat
- Organic butter and cheese
While a good balance of carbs, fats, and protein can encourage your testosterone growth, appropriate amounts of food should be consumed. You should always avoid overeating.
2. Lose Weight
People who are overweight tend to have lower testosterone levels. If you are ready to ditch extra pounds, do so in a healthy way.
- Avoid starving your body. Just like overeating, starvation also negatively impacts your testosterone levels.
- Limit your sugar intake. It is the main culprit behind obesity and is found in nearly all processed foods as well as in most drinks and fruits. Ideally, the total amount of fructose you consume per day should stay below 25 grams.
- Avoid refined carbs commonly found in bread, cereals, and snacks. They quickly break down to sugar, leading to an increase in insulin levels and weight gain.
3. Get Enough Vitamin D
It happens to be a natural testosterone booster and contributes to the development of good mood. Getting some sunlight is one of the best ways to increase its production.
You can also opt for foods rich in vitamin D, including:
Taking vitamin D supplements deriving from natural sources such as cod liver oil is also an excellent option.
4. Opt For High-Intensity Workouts
Short and intense exercises have been proven to boost testosterone levels drastically. Good examples of intense workouts include weight-lifting and cardio exercises.
Keep in mind that longer workouts are not more efficient. On the contrary, exercising for more than an hour may result in a spike in cortisol levels and testosterone decrease.
5. Get Enough Zinc
Zinc intake is crucial for testosterone production. Its deficiency in diet results in decreased testosterone levels.
Natural zinc-rich food sources:
6. Reduce Stress
Stress contributes to the release of the hormone cortisol, which is responsible for decreasing the effects of testosterone. Make it a habit to get a daily dose of relaxation.
Some commonly practiced ways of calming down include:
- Going for a walk in park
- Doing yoga or meditation
- Listening to music
7. Get Enough Rest
Getting a good sleep is important for your overall health as well as for balancing the testosterone levels.
While the need to sleep varies from person to person, it is suggested that you get around 7-8 hours of sleep per day.
Testosterone is an important hormone that helps us boost our mood, energy, muscles, and overall quality of life. Testosterone deficiency can result in adverse symptoms such as weight gain and various diseases. Maintaining a healthy hormone balance is essential. By following the above-mentioned hacks, you are now ready to apply the methods for increasing your testosterone levels naturally.