Boost Testosterone with These Tips!
- Get rid of that extra fat. Losing weight to decrease your body fat percentage can be an effective way to increase testosterone levels within the body. Doctors are still looking for the exact reason why testosterone levels are associated with body weight, but they have found that losing weight can help boost testosterone. My recommendation for best fat lose is the combination short high intensity activities (ie. sprints) and low carb/high fat diet.
- Skip the Snickers bar. When you eat sugar in any form, it has an impact on your insulin levels. Because insulin is a hormone, it can impact testosterone levels in a negative way. Reducing sugar intake helps to balance insulin, and increase testosterone production. Additionally, reducing sugar can be beneficial for weight loss, which is also associated with testosterone production.
- Increase your zinc intake. Zinc is a mineral that is necessary for proper testosterone production, and researchers have found that when zinc levels are increased, then it is possible for testosterone level s to increase as well. Many adults are suffering from inadequate zinc levels, but this problem can be easily remedied by eating certain foods or including a zinc supplement in your diet. Here are a few foods that are high in zinc: Kefir, yogurt, beans, raw cheese, and raw milk.
- Get some vitamin D! Many people are lacking in vitamin D, mainly because we spend so much time indoors without direct sunlight. You can boost your vitamin D by spending at least 15 minutes outside with the sunlight on your skin, or high quality vitamin D supplements can be used to boost your levels as well. Vitamin D is actually not a “vitamin,” but a hormone, and it impacts sperm count, semen quality, and testosterone levels.
- Exercise on a regular basis. Researchers have found that exercise significantly helps increase testosterone levels. Intense, short bursts of exercise are especially beneficial for testosterone levels. It’s also the best way to boost your growth hormone as well, which is the most potent anti-aging hormone.
- Pump some iron. In addition to short bursts of exercise like sprints. You should be including strength training in your schedule as well. Lifting challenging weights effectively boosts testosterone levels. It’s best to perform compound exercises like squats and dead lifts that work a lot of muscles at the same time.
- Practice intermittent fasting occasionally. When you go without food for a little while the hormone levels in your body change. It’s been shown that fasting for 12 – 16 hours can boost your testosterone by increasing production of other hormones like melanocortins, colecystokinin (CKK), glucago-like peptide-1 (GLP-1), adiponectin, leptin, and insulin. It’s also a great way to burn fat and lose weight, both of which has been shown to increase testosterone as well.
- Eat saturated fats. You may not think that eating saturated fat is good for you, consuming healthy saturated fats consumption can have a direct positive impact on testosterone levels. In order to optimize your testosterone, you should be aiming for a diet that is at least 40% fat, and be sure that you are eating healthy types of fat. Good fat sources include coconut, nuts, seeds, avocados, egg yolks, butter, grass-fed meat. Be sure that all eggs, butter and meat come from organic, grass-fed and pasture raised environment to ensure that you’re getting the highest quality fat.
- Relax! If you often experience high levels of stress, then it is likely that your hormone levels are out of balance. Stress puts the body into “fight or flight” mode, which causes stress hormones to be released in your body in order to cope with the added pressure. Although this is a natural process, excessive exposure to stress hormones decreases your testosterone levels. So learn how to manage stress to lower your stress hormones, so you can better maintain your testosterone levels.
4 Effective Ways to Increase Testosterone
Testosterone, the hormone responsible for developing your manhood. Some have it in abundance, others not so much. To those who do have an ocean of test surging through their veins; you lucky bastards! And to everyone else who seemingly manages to just get by, this informative piece is for you — all the men with test levels equivalent to that of a 14-year old girl.
We know that testosterone helps increase libido, speed up metabolism, affects hair growth and sleep, and so many other factors. That’s why having low testosterone levels is not bueno. Without healthy levels of T, your body won’t function in its most optimal form. So, take a look at our guide to help you increase testosterone levels to what they should be and beyond!
1. Exercise on a Regular Basis
This is a no-brainer. What’s more masculine than having a good set of arms draping from your shoulders?
There is still a lot to be learned about exercise and the effects it has on testosterone levels, that’s because more factors than just working out are involved. In order to get these benefits, one has to exercise regularly.
Every time you do workout, your T levels rise for a brief period.
“Sometimes it’s 15 minutes after exercise that testosterone is elevated. Sometimes it can be up to an hour,” says Todd Schroeder, PhD, at the University of Southern California.
So what type of training should you do?
To get the full benefits of exercise and its impact on your test levels is to add variation. Begin by doing a basic strength workout program just to get you into the habit of training — at least three times a week, and build it up from there. It’s been shown that by lifting weights for +-11 weeks, testosterone can increase by 20%!
Don’t just stop at the weight training though — cardio too, has an effect on T levels, albeit an indirect influence. By carrying around an excess amount of body fat negatively impacts your testosterone. By incorporating cardio into your workout regime, you’ll be able to lose body fat at a faster pace than by lifting weights alone, thereby increasing your testosterone production.
Studies have also shown that training in the evenings has a bigger impact on your testosterone levels. Although it’s a brief boost, it will still have a notable effect on how you feel.
2. Get Your Diet Sorted, Buddy
Proper nutrition and testosterone go hand in hand; if you’re obese or even overweight, it could cause a drop in your test levels.
People who are obese have a higher output of aromatase, also known as estrogen synthase. This enzyme is responsible for the aromatization of androgens into estrogens. Meaning that your testosterone will more likely be converted into estrogen.
In order to aid your fat loss goals, you should begin by skipping out on processed foods. This can be anything from pre-packaged meals, sweets, and even fast food.
A study has shown that men with a deficiency in vitamin D had a connection with low testosterone levels. A food source that is quite high in vitamin D, is tuna. It’s also contains heart-health benefits, is rich in protein and low in fat — making it a reasonably low calorie food source.
Increasing you healthy fat intake also aides in testosterone production and proper hormone output.
Other foods that increase testosterone:
- Low-fat milk enriched with vitamin D
- Egg yolks
- Oysters. Oysters are rich in zinc, which is a mineral that helps T levels
- Shellfish. Again, high in zinc
- White, kidney, and black beans; all of which are rich in zinc and vitamin D
3. It’s Time to Change Your Lifestyle
We I say to ‘change your lifestyle,’ I don’t mean that you should literally change everything in your life, but rather, to make a few adjustments, like sleeping, for example. The impact that sleep has on your testosterone output is perhaps the greatest out of the three points.
Here are a few ways to improve your quality of sleep:
- Sleep in complete darkness, like you’re in a cave. There should be absolutely no visible signs of light. Why? Because any trace of light disturbs the pineal gland, thereby secreting less melatonin, the sleep hormone.
- Turn off all the mobile networks and wi-fi hotspots. A study done in Saudi-Arabian found that the electromagnetic frequencies may decrease sleep quality.
- This one may shock you: Sleep naked in a cold room. The cold room will imitate the natural habitat of the human body, because we were supposed to sleep outside and all. Sleeping naked and in a cold environment cools the testes; if the testes are at a lower temperature than the basal body temperature, they will function more optimally.
- Get a good serving of high quality protein before hitting the sack. The amino acid, L-tryptophan, increases melatonin secretion, improving the quality of your sleep.
4. Supplement with Vitamins & Minerals
- Tribulus terrestris
- Ginkgo biloba
- Withania somnifera
Alternatively, you could always supplement with a natural testo booster. There are many great T boosting supplements on the market specifically designed to increase testosterone naturally.