Testosterone is a vital part of a man’s endocrine system. This hormone is directly responsible for the development of strong muscles and a healthy physique.
However, age and various lifestyle habits can reduce the level of testosterone in the body, leading to a decline in physical strength and energy levels.
Today, we’re going to look at ten all-natural ways you can boost your testosterone levels.
10 Proven Ways to Boost Testosterone Naturally
#1: Increase Your Physical Activity
What’s amazing about testosterone is that it isn’t just a way for your body to help build muscle and increase energy. It is actually produced by performing these activities, to an extent.
As we work out, the body sends signals to the brain, indicating that physical activity is underway. This prompts the brain to kick in the endocrine system and produce the testosterone levels to support the newly increased physical exertion.
#2: Reduce Sugar and Other Carbohydrates
Carb reduction isn’t just for people following Atkins or South Beach diets. Carbohydrates are basically sugars, when all is said and done. The body handles sugar by production of insulin, which is known to inhibit testosterone production and overall testosterone levels. So cut down on the carbohydrates, or replace simple sugar carbohydrates with complex carbs that take the body longer to process.
#3: Be careful about Soy sources
Soy is an excellent source of protein in most cases, particularly for those looking to cut heavy meats from their diet. However, it also has the side effect of raising oestrogen in the male body. This contradicts the effort to produce testosterone levels, meaning soy sources should be used sparingly. If you’re still looking to cut out meats, consider alternative protein sources to soy as your replacement.
#4: Whey Protein is Great
As an alternative to soy, you may consider increasing your intake of Whey protein instead. Whey includes Branch Chain Amino Acids, or BCAA’s. Recent research suggests BCAAs have a potential link to protein synthesis, and other studies have linked it more directly to testosterone production during exercise. Whey therefore replaces a protein source and raises your BCAA levels in one go, making it a handy supplement to a diet.
#5: Don’t be Fat Paranoid
Your body needs a certain number of essential fats to maintain overall good health (hence the name). They are key in producing testosterone levels. However, excessive levels are still counter-indicated by FDA research. Discuss specific levels of essential fats, and good sources for them, with your doctor when designing your testosterone-raising dietary changes.
#6: Boost your Zinc Intake
Zinc has been linked to the formation of testosterone in a healthy, workout-oriented body. Reductions in zinc have been shown in studies to significantly inhibit the production of testosterone in as little as 20 weeks.
Zinc is very easy to include in the average diet, thankfully. Good food sources for zinc include most red meats, many kinds of poultry, and certain shellfish. Oysters are a particularly good source, if you’re a fan of seafood.
Alternatively, supplementation is possible. Zinc supplements are comparatively inexpensive, and it is included as a testosterone-boosting agent in many supplements aimed at raising male testosterone levels.
It should be noted, increasing zinc above the baseline for your body’s needs will not necessarily increase testosterone production. Rather, it is a lack of zinc that inhibits production. Evaluate your diet and consult with your physician to see if your zinc levels are at a proper value for you before beginning a supplementation regimen.
#7: Cut Down the Stress in your Life
Every single life and health coach out there will tell you about the negative impact of stress in your life, but did you know that it can impact your testosterone level as well?
The body produces cortisol as a response to stress. Cortisol has a direct, negative correlation with testosterone levels. Simply put, chronic stress-response cortisol will lower your testosterone level in the long term. Reduce the level of distress in your life and replace it with healthy workouts and rewarding activities to keep from losing testosterone.
#8: When in doubt, supplement
There are a number of relatively simple, reasonably affordable testosterone boosting supplements available on the market. These contain a variety of ingredients, such as the zinc we mentioned earlier, from all natural sources. Each has been shown through various studies to help support the body’s production of testosterone.
However, we will say again that you should consult your doctor before beginning a supplementation regimen. You might have an allergy, or a complication to taking certain supplements due to pre-existing medicine regimens your doctor may have you on. Nobody wants to risk that kind of medical complication, and while rare they can occasionally happen. Do the responsible thing and keep your physician in the loop.
If you wish to know more, here is an article aboutbest testosterone boosters reviewed at the informational site Fitness Donkey.
#9: We said to get active: Strength Training is great for it!
As we mentioned before, physical activity is linked to increased testosterone production. One of the most efficient sources of increased testosterone is by working on your strength training regimen.
Strength training is very easy to get into, and doesn’t even require equipment to perform the most basic, muscle-building exercises. Squats, pushups, and situps are exercises that many people can do on their own, for example.
When you want to increase your commitment level and really boost that testosterone, you should get access to exercise equipment allowing for curls, lifts, and bench presses of various sorts. These will help you increase the level of muscle buildup, and result in a corresponding testosterone boost.
#10: Quit Smoking Already
In addition to other health problems, smoking can cause a long-term decrease in testosterone levels.
Many studies show that smoking, in the short term, boosts testosterone in acute ways. However, a chronic smoking habit can lead to an overall decrease in testosterone production. The longer you smoke, the greater the overall reduction in testosterone levels.
Further, we stressed how working-out and being active is the best way to naturally raise testosterone levels. Smoking reduces your level of energy overall and makes it hard to breathe. This makes it harder to keep up the energy and activity level that come with healthy workouts.
The specific relationship between smoking and testosterone has yet to be fully understood, but the fact is anyone who’s smoking really should quit and focus on living their healthiest, most active life possible.