There is a pandemic of low testosterone among men.
Testosterone is the male sex hormone that is made in the testicles. Testosterone hormone levels are important to normal male sexual development and functions. During puberty (in the teen years), testosterone helps boys develop male features like body and facial hair, deeper voice, and muscle strength
Testosterone levels are measured through blood tests. Most doctors agree that a “normal” reading falls anywhere between 300 to 1,000 nanograms per deciliter (ng/dL). About 40% of men over age 45 will have levels that come in below that range. But a low reading by itself isn’t enough to warrant alarm.
T-levels have dropped every year due to changes in diet and lifestyle.
People can actually boost testosterone naturally through diet and exercise, or in some cases, through supplementation. However, there is no evidence to prove that testosterone therapy raises testosterone in healthy males
Here are 10 effective ways to naturally boost testosterone:
1. Start Strength Training to build muscle mass
Building muscle is one of the best ways to boost T-levels.
Challenge your muscles and maximize growth by following a progressive overload program that prioritizes compound movements like:
• Rows
• Squat
• Bench
• Deadlift
• Pull-ups
• Military Press
2. Eat Nutritious Foods
Processed foods deprive you of nutrients such as magnesium, zinc, and vitamins B6 and C.
These are essential for optimal health and testosterone.
To make sure you get these nutrients, eat foods like:
• Eggs
• Spinach
• Chicken
• Shellfish
• Avocado
3. Get More Sunlight
- The average person does not spend enough time outside.
- Sunlight gives your body vitamin D, which helps boost testosterone.
- Spending time in nature also reduces stress and cortisol levels, keeping T levels in check.
- Start enjoying more time outside!
4. Limit or Reduce Alcohol Consumption
- Getting drinks with the boys is a good time, but don’t overdo it.
- Your body uses three glands to produce testosterone: the hypothalamus, the anterior pituitary gland, and the testes.
- Alcohol interferes with all three!
- Drink responsibly.
5. Stop Neglecting Your Sleep
- Sleep plays a crucial role in hormone regulation.
- If you don’t spend enough time in REM sleep, your testosterone levels will suffer.
- It’s never worth compromising your sleep routine.
- Always try to get 8 hours of sleep per night!
6. Lower your Body Fat
- One of the best indicators of low testosterone is a large waistline.
- More fat = more estrogen = lower testosterone.
- Keep your body fat percentage between 10-15% by eating a nutritious diet and doing resistance training 3-5 times per week.
- Mix cardio with strength training, and vice versa
7. Manage Stress Levels
Minimize stress and cortisol levels
If your stress isn’t properly managed, your cortisol levels will spike—and your T levels will plummet.
Spend time doing things that reduce stress, such as:
• Journaling
• Lifting weights
• Walking outside
• Breathing exercises
• Practicing gratitude
8. Reduce Sugar Consumption
- High blood sugar levels can cause you to develop insulin resistance.
- Insulin plays a crucial role in the production of testosterone in your body.
- Excess sugar can also lead to inflammation and further disrupt your hormone regulation.
9. Brisk-Walk every day
- Many studies have been done on the benefits of walking, and the results are in:
- Men who walk 8,000+ steps every day tend to have healthier T levels.
- I walk 10,000+ steps daily, and it’s crucial to my health and performance.
- Get those steps in!
10. Take Supplements
Constant stress, desk jobs, and poor diets lead to low testosterone levels.
Once you fix your habits, try these supplements to help optimize your T levels:
• D3
• Zinc
• DHEA
• Ashwagandha
• D-Aspartic Acid
SUMMARY
Testosterone is a hormone that is essential for a healthy sex drive, muscle mass, and bone density. However, low testosterone levels can negatively impact these areas of your life. To boost your testosterone levels naturally, follow the top 10 tips listed above. By doing so, you will not only improve your sex drive, but you will also gain other health benefits such as increased muscle mass and bone density. So what are you waiting for? Use these tips to optimize T-levels and feel revitalized!
