Testosterone is one of the most important substances in a male’s body. It regulates your energy levels, your moods, libido, and your ability to form emotional bonds. It also promotes muscle growth and sperm development.
Therefore, if your levels of testosterone drop, you start having problems with all of the above. You start losing your energy, your mood deteriorates, you become emotionally distant, and on top of all that, your muscles weaken and you may have fertility problems.
Obviously, there is a very good reason for you to try and increase your testosterone levels. The trouble is, once you are about 30 years old, testosterone levels naturally drop.
In their quest for manliness, many men resort to testosterone doping. Don’t do that. Overly high levels of this hormone can cause many problems, such as liver damage and cardiovascular disease. It is also illegal.
But, how to boost testosterone naturally? Well, here are several ways.
1. Do You Even Lift?
The very first thing you should do if you want to boost your testosterone levels is exercise. Sure, we are all lazy and not many people really like exercise, but consider this – what is the role of testosterone in your body? Providing you with energy and building up your muscles. Well, that’s exactly what exercise does for you because exercise requires a higher production of testosterone.
The good news is that you can do any kind of exercise you want. People used to think that high-intensity workouts are more effective than moderate-intensity ones. However, that is only true in the first couple of hours after the workout. The fact is that the intensity of the workout isn’t a factor in the long run.
2. Get Your Blissful Zzzz’s
Sleep is very important for many reasons. Irritability, bad mood, and lowered cognitive functions are some of the consequences that come after just one restless night. After only one week of sleep restriction to 5 hours or less, your testosterone levels could drop by 10-15%. Scared already?
Like all hormones, testosterone follows your body’s patterns. These are regulated mostly by your sleeping habits. Irregular or insufficient sleep will interrupt the production of testosterone, among other things.
It’s important to understand that a good night’s sleep will not increase your body’s testosterone levels. It will simply keep them from falling more than they absolutely need to.
3. I’m Strong to the Finish ‘Cause I Eats Me Spinach
Here’s another unpopular adjustment to the lifestyle – a healthy diet. Eating a lot of sugar is one of the most important culprits when it comes to lowered levels of testosterone. Obesity is also connected to a lack of testosterone. Both of these can be solved by making adjustments to your diet.
You know the rules – avoid sugar and sugary drinks. Steer clear of fast food, and don’t even look at white flour products. However, there are some foods that you can incorporate into your diet that will make your body happier to produce testosterone. Ginger, oysters, and pomegranates are all great choices. Also, don’t forget to put fatty fish and olive oil on your menu.
And of course, dedicate your life to religiously eating your leafy greens, such as kale and spinach. Do you still wonder why Popeye the Sailor Man is so muscular?
4. Bang Head Here
If you’ve ever seriously considered using one of those stress reduction kits, chances are your testosterone levels went seriously low.
Prolonged stress lowers testosterone levels. It’s a fact. Stress forces our body to produce cortisol instead. Cortisol is a hormone that enables us to go through stressful situations. It makes us more focused on the problem at hand, making it easier to cope with it. This is why your body will always prioritize cortisol in a stressful situation and neglect the production of testosterone.
Therefore, you should try to lower your stress level as much as you can. If you’re stressed at work, create a safe environment at home. Make sure you always have a way to feel safe and keep your optimism. Also, don’t over-exercise. That is a type of stress, too.
5. Go Walking on Sunshine
If you’re not getting enough vitamin D, it shows. Make sure you get some sun or find a supplement. Research has shown that people with a deficiency of vitamin D saw their levels of testosterone increase after taking supplements. This a good long-term solution as long as you keep your vitamin D levels in check.
6. Useless as Perfumery to a Hog
Obviously, there are some things that don’t work at all. Here are the two most important.
Testosterone precursor pills do not work. True, the chemicals they use are the same ones your body uses to create testosterone. However, the simple fact that those chemicals are there, does not mean that your body will do what you want it to. In fact, it’ll just ignore the surplus. If the exposure to those chemicals continues for a longer period, your body will start converting them, but not the way you want it to. Instead of turning them into testosterone, your body will use the chemicals to create extra estrogen. What a twist, huh?
Sexual activity doesn’t work in the long run either. Your testosterone level will be higher for a while after intercourse, but then they’ll revert to the starting position. Sex does not influence long-term testosterone levels.
Wrapping It up
Testosterone is an incredibly useful hormone, so you should try your best to keep it at as high a level as you can. Don’t stoop to doping – it’s illegal, and it can seriously hurt you. Luckily, now that you know how to boost testosterone naturally, you can start working on improving your overall health, shape, and mood. Exercise, sleep, avoid stress, and don’t forget to eat your greens and you’ll be a new man in no time!