Testosterone is one of the most useful steroid hormones for men. A natural level of testosterone helps men build muscle, lose weight, and maintain their strength and energy. A drop in testosterone level can negatively affect the balance of testosterone and estrogen.
This results in slowed metabolism, increased body fat, reduced strength and difficulty in building muscles. For men who wanted to increase their testosterone level naturally before taking testosterone booster supplements, there are no problems because that is possible.
For men out there who wanted to increase their testosterone level naturally, here are things that you can do to achieve your goal.
Eat Healthy Fats
We usually treat fat as evil and unhealthy. But, new studies suggest that fat can also be healthy. In fact, fat is a critical factor in optimizing natural testosterone production. Do not doubt the potential of fat in boosting your testosterone level because experts guarantee its efficiency.
One study followed a group of men who switched from a high-fat diet to a low-fat diet. After the switch, they experienced a significantly lower testosterone production rates and lower circulating online. However, when taking dietary fats you should consider not just the amount of fat but the type of fat as well.
Here are good sources of monounsaturated fats:
- Vegetable oils – olive oil, sunflower oil, safflower oil, hazelnut oil, canola oil, avocado oil, and oils from almond, peanut, corn, sesame, soybean, rice bran and cod liver oils.
- Nuts – Hazelnuts, macadamia nuts, pecans, almonds, pistachios, and cashews.
- Seeds – sesame seeds, pumpkin seeds, flaxseeds and sunflower seeds.
- Fruits – avocados, peaches, apricots, jackfruit, fig, tamarind, bananas, plums, mangos, pears, prunes, pomegranate and blueberries.
- Fish – halibut, sable, mackerel and Atlantic pickled herring
Other quality saturated fats:
- Red meat
- Egg yolks
- Dark chocolate
Consume test-boosting ingredients
Test booster supplements are packed with natural ingredients that make it effective. So, you should consume these vitamins and minerals to enjoy the benefits that testosterone boosters offer. Some of these are in the list below:
Testofen (fenugreek extract) – this helps you build muscle mass and increases your sexual drive by supporting free testosterone levels
Zinc – this mineral is essential in boosting your testosterone level. Zinc deficiency is associated with low testosterone level. So, if you are suffering from low testosterone, take zinc supplements. Foods like beans, nuts, crabs, lobster and whole grains are rich in zinc.
D-Aspartic Acid (DAA) – this amino acid has a significant impact on your hormone levels by increasing the activity of testosterone production.
Vitamin D – this vitamin is arguably the most important vitamin when it comes to testosterone production. A study learned that your level of vitamin D and free testosterone is proportional. The higher your levels of vitamin D, the higher your level of free testosterone as well.
Diindolymethane (DIM) – is a component of indole 3-carbinol. It is formed during the digestion of vegetables like broccoli and cauliflower. This ingredient helps you maintain a healthy balance of estrogen and testosterone.
Get Enough Sleep
Sleep is a very important factor in living a healthy lifestyle. Unfortunately, many underestimate the power of having a good night rest by having it last, on their priority list. Some work overtime and suffer their hours of sleep in the process. But if you want to increase your testosterone level, you should get enough sleep.
One study discovered that the amount of sleep is associated with your morning testosterone level. In addition, the participants learned that their testosterone level increases the longer they slept. The amount of sleep you need depends on many factors. However, most adults generally need between seven and nine hours per night to function well and enjoy a healthy life.
Manage Your Stress
When you are stressed, your body produces high levels of the stress hormone called cortisol. Cortisol harms your testosterone level. In fact, this blocks the effects of testosterone. So, take a minute and examine yourself, are you stressed?
Suffering from chronic stress will elevate your cortisol level and block the testosterone’s effects in the long term. Relieve yourself from stress by unloading your emotional baggage.
You can do this by using stress-reduction tools like prayer, meditation, laughter and yoga. Also, practice relaxation skills like deep breathing and positive visualization, which are the language of your subconscious.
Do you know that your testosterone adapts to your body’s need? If you are a couch potato, you are sending a message to your body that you don’t need much to pack on muscle mass and strengthen your bones.
However, if you keep moving, you are sending a message to your brain that you need more of the hormone. So, if you want to increase your testosterone level starts moving now. Keep yourself active by doing the following:
- Start by walking at least 10 to 20 minutes a day
- Do strength training with several sessions every week. It will be better if you work with a trainer to learn the proper forms and save yourself from injury.
If you love working out, engaging in a high-intensity exercise like peak fitness is a great exercise to boost your testosterone level. If you are interested, here’s a typical high-intensity Peak Fitness routine:
- Warm up for three minutes
- Exercise as hard and fast as you can for 30 seconds
- Recover at a slow to moderate pace for 90 seconds
- Repeat the high-intensity exercise and recovery for 7 more times.
The idea for this is to push yourself as hard as you can for 30 seconds. However, be careful to avoid injury.
Another great exercise to boost your testosterone is strength training. The idea behind this is to increase your weight and lower the number of reps. You should also focus on exercises that work a large number of muscles like deadlifts or squats.
If you want to take this harder, you can “turbo-charge” your weight training by going slower. In this way, you are turning your strength training into a high-intensity exercise.
If you are overweight or obese and want to bring your testosterone back, you need to shed the extra pounds to keep a healthy weight.
According to previous studies, overweight or obese men have low testosterone levels. However, getting into shape and losing weight can help you bring that testosterone back.
The Bottom Line
As you can see, an overall healthy lifestyle contributes greatly for optimal levels of testosterone. You don’t need to jump straight into testosterone supplements immediately. Always strive for balance and achieve high testosterone with natural treatments.