Testosterone defines you as a man
Testosterone is a crucial male hormone that develops and maintains your male attributes. Its levels affect the way your body works starting with your hair and muscle mass but also your bone density, reproductive system and even sexuality.
Testosterone is responsible for male behaviors such as competitive spirit and self-confidence. Women also have testosterone, but in much smaller amounts.
Why is testosterone so important? Well, we should look at what happens when you don’t have enough of it. The consequences of low testosterone may be very severe and will greatly decrease the quality of your life.
Low T levels cause sexual dysfunctions like infertility, low sex drive, and problems with erection. Too low T levels makes your body fat grow and our muscle mass and strength decrease. Add in weak bones, hair loss, feeling of fatigue and you see why it is important to take care of your testosterone. Not to mention problems with memory, concentration, sleep disorder or even depression.
There are many ways on how to keep your T in check, however today I will focus on how to boost testosterone naturally. You will find some ways easier than others. It’s worth trying combining two or more ways for an improved effect.
This is probably the easiest one. All you need to do is to take a pill or two each day and you will see your testosterone level improving. There are several proven herbs known to naturally boost your testosterone. I chose the most efficient and safe for you.
is a natural amino acid that can boost your testosterone level as it simply forces your body to produce more T. From the available research perspective, the most beneficial in people with low testosterone or in those with impaired sexual function. Not recommended for individuals with normal testosterone levels.
Research show that in humans and animals taking D-Aspartic Acid testosterone production and transportation increased after only as little as 12 days of taking the supplement. D-Aspartic Acid had also a positive effect on sperm production (8.2 million sperm per ml to 16.5 million sperm per ml) within a 90-day time period. Men lifting weights experience a higher muscle mass growth already after 28 days of taking the supplement.
Ashwagandha is an ancient Indian Ayurvedic medicinal herb that has become a popular supplement due to its health benefits. Ashwagandha supplements is probably the most powerful supplement for T levels and reproductive health of men.
Ashwagandha helps increase testosterone levels and significantly boosts sperm quality and fertility in men (14% of women in researched couples became pregnant from previously infertile men after they started taking Ashwagandha).
Besides improving your male hormone levels it also benefits for your body and brain by lowering blood sugar levels, reducing cortisol, boosting brain function and helping fight symptoms of anxiety and depression. If it wasn’t enough it
has anti-cancer properties
2. Exercise & weight-lifting
Exercise is one of the most effective ways to stay healthy but also to naturally increase your testosterone. Research shows that people who exercised regularly had higher testosterone levels, fitness, and reaction time.
Resistance training, such as weight lifting is the most impactful exercise for boosting your testosterone. You can do high reps with low weights or low reps with high weights, however studies tend to show it takes heavy weights to significantly increase testosterone. Especially recommended are full body compound movements such as squats, dead lifts, bench presses, and overhead presses, ideally at 85-95% of your one repetition maximum weight. You should ideally target 2-3 full body weight lifting workouts per week to get good testosterone-boosting results. Beginners can simulate several of these exercises with weight training machines until you are strong and skilled enough to work with free weight barbell or dumbbell. Some additional tips for improving the testosterone building effect include forced reps (do as many as you can with a spotter assisting you), short but intense sprints, focus on leg exercises, and avoiding chronic cardio.
Two nutrients that are especially important to a testosterone rich diet are vitamin D and zinc. Here are some ideas how to incorporate them into your diet:
Rich in vitamin D, is believed to increase life expectancy and testosterone production. What’s more, tuna is a heart-healthy, protein-rich food that’s low in calories. Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone.
A serving of tuna fulfills your daily vitamin D needs. If you don’t like tuna, you can try other vitamin D rich fish such as sardines or salmon.
Has nutrients that naturally increase testosterone in men. Beef liver is an exceptional source of vitamin D, while ground beef and chuck roast contain zinc.
To keep animal fats in check, choose only lean cuts of beef and avoid eating it every day.
Beans is probably the most beneficial vegetable supporting creation of testosterone in men’s body. White, kidney, and black beans are all considered sources of vitamin D and zinc. Baked beans also offer these nutrients, but you’ll need additional sources in your daily diet.
As a bonus, these foods are full of plant-based proteins that can protect heart health.
Other examples of great natural sources of testosterone for men you could incorporate into your diet are low-fat milk with vitamin D, egg yolks, fortified cereals, oysters, and shellfish.
4. Minimize stress & get enough rest
Long-term stress elevates the stress hormone called cortisol which in return quickly reduces testosterone levels. These hormones work in each other’s opposition meaning if one goes up the other goes down.
Another negative side effect of cortisol is our appetite, especially for low quality foods causing not only storage of body fat around important organs but also negatively impacting your testosterone levels. For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.
I have kept one of the most powerful testosterone booster for last. Good sleep among other positive characteristics also reduces stress and is just as important for your health as diet and exercise.
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. Other long-term studies support this.
One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average. Research suggests 7–10 hours of sleep per night as best for long-term health and your testosterone.
Be fully in charge of your T
Testosterone plays a crucial role in muscle growth, fat loss, and optimal health of every man. However, we see a tendency for testosterone levels decline in men especially due to unhealthy modern-day lifestyle.
In this article I shared some solid and proven ways of naturally increasing and keeping your T in check thanks to tested and proven supplements, regular exercise, whole foods balanced diet, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels.
I’m thrilled to hear about your thoughts and experiences. Please share them along with questions below this post and I will respond to them as soon as I can.