How To Increase Testosterone Naturally – The 5 Best Natural Ways

As men age, their testosterone levels can drop significantly. Up to 25 percent of men over the age of 30 suffer from low testosterone. This can have a huge impact on their mental and physical health, virility, and vitality. Interested in knowing how to increase your testosterone naturally? You’ve come to the right place!

How to increase testosterone naturally

There are two ways to increase your testosterone levels, naturally or artificially. Many artificial methods involve taking injections or pills, which are not recommended due to their high cost, lack of conclusive research, and pretty serious side effects. Some are even illegal. The natural methods we do recommend to increasing testosterone are a lot safer to use and easier on your budget. We’ll cover:

#1 Diet

Obesity is one of the greatest causes of low testosterone. Stored fat (known as adipose tissue) creates an enzyme called aromatase. This converts testosterone into estrogen (the female sex hormone). Maintaining a healthy diet is extremely important for anyone trying to increase their t levels. Something as simple as reducing your calorie intake can help lead to fat loss and a reduction in aromatase. Dropping weight isn’t the only way to boost your testosterone. Consuming certain foods have been proven to improve your t levels and block aromatase production. Foods such as olive oil, coconut oil, butter, and red meat can all help to boost testosterone. However, it can be a catch-22, since these are all high in fat, which can lead to an increase in body fat that contributes to a decrease in testosterone.

Recommended Foods

Foods that are high in vitamin D are also excellent testosterone boosters [1]. Vitamin D can be found in
  • Seafood
  • Cheese
  • Eggs
  • Milk
  • Cereals fortified with Vitamin D
Most foods that block aromatase (the enzyme that converts testosterone into estrogen) are part of the cruciferous vegetable family. They include
  • Brussels sprouts
  • Kale
  • Broccoli
  • Cabbage
  • Cauliflower
Other aromatase blockers include white button mushrooms and red grapes. A word of caution here. Making significant changes to your diet isn’t necessary to trigger a boost in your testosterone. As long as you maintain a healthy and balance diet you should be ok. Extreme dieting can have an adverse effect on your testosterone levels.

#2 Sleep

We know that getting a solid 8 to 9 hours of sleep each night is not an easy thing to accomplish for some people, new parents for example. But the fact still remains that regular, adequate sleep leads to healthy testosterone levels, especially in older men. [2].

How Sleep Impacts Your Testosterone Levels

  • Sleeping less than you need can affect the hormones that impact your appetite–Leptin and Ghrelin. These hormones can increase your hunger, leading to you eat more throughout the day. This contributes to weight gain, which increases the production of aromatase, which leads to decreased testosterone.
  • Lack of sleep can also increase cortisol, the stress hormone. This can affect testosterone production as cortisol tends to attack the testes, where testosterone is produced).
  • Sleep is where testosterone is maximally produced. The less sleep you have, the less testosterone you will produce overall.
When it comes to sleep, it’s more about the quality than the quantity. Six hours of high-quality sleep is more effective than ten hours of bad sleep.

Best ways to ensure quality sleep

  • Establish a routine and stick to it.
  • Go to bed at the same hour every night and wake up at the same time every morning.
  • Make your bedroom a room that is exclusively used for sleep. If possible, avoid working in your bedroom, or eating, or any activity that is not designed to relax you.
  • Avoid caffeine for five to six hours before going to bed. Caffeine can stay in your system (keeping you awake) for hours after ingestion.
  • Take supplements that contain zinc, magnesium, and vitamin B6 are proven to improve sleep quality as well as boost testosterone [3].

#3 Exercise

As a testosterone-boosting method, exercise is probably the most well-known. There is a reason why gyms are often referred to as “testosterone-fuelled”. This method for boosting testosterone is probably the most difficult but also one of the most effective. Regular exercise has so many benefits that can indirectly boost testosterone. It can help you lose body fat (so less aromatase is produced), improve sleep quality, and reduce stress. Resistance exercise (lifting weights or using machines) helps your body release both testosterone and growth hormones. This increases your ability to build muscle and repair any damaged muscle fibers (essential for muscle growth). The more intense the exercise, the more muscle fibers are used, the more testosterone is released. A 2014 study by Shaner from Journal of Strength & Conditioning found that free weight exercises were more effective at recruiting muscle fibres and boosting testosterone than machine equivalents [4]. Although resistance machines are still hugely beneficial in any training program, using free weights will usually give you more bang for your buck. These include
  • Barbell squats
  • Deadlifts
  • Bench presses
  • Bent over rows
  • Overhead presses
  • Romanian deadlifts
  • Pull ups
When training, make sure you choose the right weight and intensity and that you have adequate recovery and sleep post exercise

#4 Testosterone Boosters

There are three main types of testosterone boosters on the market right now. Some directly boost testosterone, while other focus more on reducing aromatase or cortisol. Some supplements provide both benefits.

What Nutrients to Look for in a Testosterone Booster

  • Vitamin D is always a good choice, particularly during the winter months. Men who are deficient in vitamin D can see increases in testosterone production when they start taking supplements [5]. If you are not deficient in vitamin D though, you will see no real difference.
  • Zinc is another excellent ingredient, but only for men who are training at a high intensity. Studies have shown that men who are deficient in zinc can see large increases in testosterone when they take a zinc supplement. Intense exercise can lead to a zinc deficiency, and many athletes and gym lovers experience this.
  • Magnesium is often taken alongside zinc as part of ZMA (zinc, magnesium, vitamin B6). This ingredient can help improve sleep quality.
  • Diindolylmethane (DIM) is an aromatase blocking supplement [6].
  • D-Aspartic Acid (D-AA) temporarily boosts testosterone but is still an excellent short-term solution.
  • Fenugreek has been seen to boost testosterone [7] Although, there is still some debate.
  • Tribulus Terrestris is a common testosterone boosting ingredient, but it only works on men who are infertile.
Only purchase testosterone boosters that show a list of ingredients, and check our reviews to see whether your chosen supplement is worth your money. Please remember that although some testosterone boosters do work, they are not a replacement for good nutrition, sleep, exercise, or stress management.

#5 Stress Management

Cortisol is a hormone with a bit of bad press. In short bursts it is very useful, and you wouldn’t want to live without it. However, if you have high cortisol levels for a prolonged period of time, you will begin to see some unwanted effects. Cortisol can attack the testes (where testosterone is produced) and lead to a loss in testosterone production. It can also indirectly harm testosterone by affecting sleep quality, diet, exercise, and mood. You produce cortisol in response to stress. This can be physical or mental. Lifting heavy weights in the gym can cause cortisol levels to rise, which is why people who are not taking steroids should avoid training sessions that last over one hour. Overtraining, where you train too hard for too long over a period of months can lead to huge increases in cortisol. Another cause of raised cortisol levels is stress. Having a hard time at work, or a difficult time with family or friends, can lead to high cortisol and a decrease in testosterone.Lack of sleep can also lead to increased cortisol levels.

Tips to Reduce Stress

It is most likely impossible to eradicate all stress from your life. But there are ways you can reduce it, so it doesn’t take a toll on your health.
  • Get regular exercise
  • Get adequate sleep
  • Try meditation
  • Yoga
  • Counselling or Cognitive Behavioural Therapy
  • Take natural anxiety reducing supplements
  • Take foods that lower cortisol (oranges, cauliflower, garlic)

Final Thoughts On How To Increase Your Testosterone Levels Naturally

When trying to increase testosterone naturally, many men get it wrong. Natural methods won’t get them to be the size of professional bodybuilders. The goal of boosting your testosterone naturally is to ensure that you have the optimum levels, rather than having levels much higher than you need (which is what bodybuilders do). Having healthy testosterone levels will lead to a better physique, improved mood, a higher sex drive, and clearer thinking. We recommend you try all five ways to increasing your testosterone naturally.
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