10 Tips To Boost Testosterone Levels
It’s time to get your testosterone levels back up. So boost testosterone levels naturally.
Testosterone is a hormone that helps men in many ways: it boosts sex drive, increases muscle mass, and even makes you smarter!
But as we age, our natural production of testosterone slows down. This can have some serious consequences on the way we feel and act.
Low T is often mistaken for depression or other mental health issues, which makes sense considering the symptoms overlap so much; loss of libido, weight gain, fatigue (especially after meals), decreased muscle mass and strength, increased body fat percentage and the list goes on!
Many people don’t realize that low T levels are common among aging men – but there are steps you can take to increase your testosterone naturally.
Eat more fresh vegetables and fruit.
There are plenty of products and diets that claim to be able to help you increase your testosterone levels, but most of them don’t work very well.
Eating more vegetables and fruit will give you the increased testosterone levels that you’ve been looking for.
Studies have shown that men who eat a diet high in fruits and vegetables experience improved sexual health as a result.
Just make sure that whatever fruits or veggies you choose, they’re organic because non-organic produce has been found to contain harmful pesticides which can inhibit hormone production.
Take a zinc supplement every day.
Zinc is an essential mineral that plays a role in hundreds of different processes in your body.
Your cells need it to grow and repair themselves, and it also supports immune system function.
Taking zinc supplements can help to raise your T-level naturally by boosting the production of this essential hormone in the body.
Zinc also has many other health benefits such as fighting off colds and improving immune function so it’s definitely worth taking as part of a healthy lifestyle!
Drink plenty of water.
For men who are concerned about their testosterone levels or want to increase them naturally without taking any sort of supplement or drug, staying hydrated is an essential part of your daily routine.
Studies show that drinking more water can help you stay healthy by keeping your body at its optimal weight and preventing fatigue. You should try adding 8-10 glasses per day to see how it helps with energy levels.
Get plenty of sleep.
Researchers have found that sleep loss negatively impacts your body’s production of testosterone.
It also leads to an increase in levels of cortisol—the stress hormone that causes you to store fat around your belly—and insulin resistance which is a precursor for diabetes.
All three factors are linked with lower levels of “free” or active testosterone.
Lift weights to build muscle mass.
Most guys who are trying to increase their T naturally want to focus on body weight exercises like pushups and pull-ups.
Unfortunately, these kinds of workouts don’t give you the kind of muscle fatigue that boosts testosterone levels in men.
Compound lifts with heavy weights will help you get more out of your workouts, because they cause a lot more microdamage than isolation exercises do.
To get the most out of your lifting sessions try using squats or bench presses for compound movements followed by bicep curls or triceps extensions for isolation work.
Reduce your stress levels.
Stress and low testosterone are linked in studies.
Cortisol is the stress hormone produced by your adrenal glands, it increases blood sugar levels to give you energy when you need it most.
It also suppresses testosterone production which can lead to a decline of sex drive.
Chronic alcohol misuse can lead to low testosterone levels, which is associated with a number of health problems.
On the positive side there is no evidence that moderate drinking has the same negative effects of T levels.
If you’re concerned about your T levels it might be worth cutting back on booze or avoiding it completely if you have other risk factors for low T like being overweight or obese.
There is a lot of conflicting information about the effects of smoking on testosterone levels.
The studies that have been conducted so far are limited in scope and data, and they don’t provide conclusive evidence.
However, testosterone levels in men have been found to be associated with a number of diseases, including cardiovascular disease, type-2 diabetes, the metabolic syndrome, erectile dysfunction, depression and stroke which are all made worse by smoking cigarettes.
Limit your caffeine.
The problem with consuming large amounts of caffeine isn’t just that you’re over-stimulating your body all day long; it’s that you’re re-creating stress conditions for yourself on a daily basis.
This leads to increased cortisol levels which can cause weight gain and serious health issues like diabetes, heart disease and high blood pressure plus lower testosterone levels.
Eat Lean Protein.
A lot of men don’t know how to eat enough protein without eating too much red meat, which can cause health problems.
Many people believe that they need to eat a large amount of beef in order to get the right amount of nutrients for their bodies and avoid muscle loss.
By adding lean meats like ground turkey or chicken breast into your diet you will be able to increase your daily intake of protein while also reducing your saturated fat intake.
It’s time to get your testosterone levels back up.
Low T can have some serious consequences on the way you feel and act.
Which is why it’s important to maintain a healthy lifestyle that includes lean protein-rich foods such as fish and lean meat, weight lifting 3 times per week and getting enough sleep.
If these changes don’t work for you or if they’re not feasible because of other health issues, talk with your doctor about hormone therapy as an option!
Questions and Answers From Around The Web
What foods make your testosterone higher?
Top 8 testosterone-boosting foods Ginger. Share on Pinterest Ginger may help increase testosterone levels and improve male fertility. … Oysters. … Pomegranates. … Fortified plant milks. … Leafy green vegetables. … Fatty fish and fish oil. … Extra-virgin olive oil. … Onions. https://www.medicalnewstoday.com/articles/323759
Which fruits increase testosterone the most?
Lemons. Lemons, along with other citrus fruits, are great testosterone boosting foods! Much like garlic they help to lower your levels of cortisol which means testosterone can be more readily produced.
What is the best natural source of testosterone?
Fatty fish. Fatty fish like salmon and sardines are rich in nutrients that are important for hormonal health, such as vitamin D, zinc, and omega-3 fatty acids. … Dark, leafy greens. … Cocoa products. … Avocados. … Eggs. … Berries, cherries, and pomegranates. … Shellfish. … Other ways to boost testosterone. More items… https://www.healthline.com/nutrition/testosterone-boosting-food
Does exercise increase testosterone?
Exercise can boost testosterone levels because it promotes: Muscle building. The more muscle you have, the higher your testosterone levels. Weight maintenance.
Is coffee good for testosterone?
Among men, consumption of caffeinated coffee increased total testosterone and decreased total and free estradiol. Among women, decaffeinated coffee decreased total and free testosterone and caffeinated coffee decreased total testosterone. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3502342/
Which meat is best for testosterone?
Beef. In the past few years, over-consumption of red meat has become a serious health concern. However, the correct cuts of lean, red meats can help boost testosterone levels in men. Meats like ground beef and chuck roast are a great source of zinc, while beef liver is an ideal source of vitamin D.
Does rice boost testosterone levels?
Does Rice Kill Testosterone? Yes, it can. Rice is considered to be refined carbs. These get digested very quick which then gives you faster release of sugar. https://www.mdriveformen.com/blogs/the-driven/foods-that-can-kill-free-testosterone
How much pomegranate juice should I drink to increase testosterone?
Researchers from a 2012 study fed 300 ml of pomegranate juice to 60 volunteers for 2 weeks and found out the following: the subjects had lower blood pressure and arterial plaque, improved mood and well-being, and both men and women registered an increase in testosterone of 24 % on average. https://www.welovecycling.com/wide/2019/03/14/5-foods-that-naturally-boost-testosterone/
Do onions really increase testosterone?
Onions and garlic are your allies in the kitchen and in the bedroom. They may help you make more and better sperm. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids, which may safeguard your li’l swimmers against damage. https://www.webmd.com/men/ss/slideshow-low-testosterone-natural-boost
Do squats boost testosterone levels?
Compound exercises such as the squat are great for increasing testosterone. Ratamess et al. found that post-exercise testosterone levels were significantly increased following 6 sets of 10 squats. https://www.mdriveformen.com/blogs/the-driven/squats-longevity-and-testosterone