When you hear the word “testosterone,” you automatically think “manliness.”
And that’s an accurate thought.
Testosterone is the epitome of being a man. It not only plays a crucial role in male sexuality and reproduction, but also in increasing strength, building muscle, and maintaining good health.
Here are just a few of the most influential health benefits testosterone supplies:
- Maintaining good bone density
- Maintaining healthy levels of red blood cells
- Promoting hair growth
- Maintaining good mental health
- Providing increased energy
- Maintaining a healthy heart
The Natural Decline of Testosterone
Most men know that their testosterone levels begin to drop with age (studies show the median age being 30).
But few know about this particular stat…
That men today have approximately 20% LESS testosterone than men of the same age did two decades ago.
That statistic alone shows just how important it is for men today to maintain healthy levels of testosterone.
But how should they go about it?
What are their options?
Different Options Men Can Use to Boost Testosterone
There are generally two options available to men for increasing their testosterone:
- Chemical testosterone boosters
- Natural testosterone boosters
Chemically based boosters mainly consist of prescription medications and over-the-counter testosterone products – both of which come with a varying degree of possible side effects and long-term issues.
That being said, they can be viable options for testosterone supplementation.
However, you should always seek guidance from your medical provider before rushing into using one.
The other option is to increase your testosterone naturally…
By changing specific habits and making better, healthier choices in your everyday life.
Naturally boosting your testosterone has virtually no side effects and typically gives you a whole other host of additional health-related benefits.
That’s why we always suggest using natural ways to increase testosterone before going the supplemental route.
Below, we’ve listed out the 15 easiest ways to increase testosterone naturally (without having to result to chemically-based products):
15 Natural Ways to Boost Testosterone Naturally
1) Eat Less Sugar
Sugar consumption increases your body’s insulin levels. High insulin levels have been linked to lower testosterone levels.
Therefore, your testosterone production will greatly benefit from a drastic cutback of sugar (or, even better, eliminating it from your diet completely).
2) Eat More Beef
Beef provides two essential components for testosterone production – protein and fat. The protein is needed in order for your muscles to grow (more muscle = more testosterone).
And the fat provides the “fuel” to create testosterone.
3) Eat More Brazil Nuts
Brazil nuts provide your body with the cholesterol it needs to produce testosterone. It also contains selenium – a mineral that has been linked to increased testosterone production (when consumed in moderation).
Other nuts can also give your body the fat and cholesterol it needs. Just don’t go overboard.
4) Eat More Leafy Green Vegetables
Leafy green vegetables like spinach and kale are high in magnesium and zinc – both of which have been linked to helping the body produce more testosterone. Here is a study on magnesium – and another on zinc.
5) Get More Sleep
Most of your testosterone is produced while you’re asleep. Unfortunately, most of us are sleep deprived. That’s why it’s crucial you get enough sleep each night.
Between 7-9 hours tends to be the magic number.
6) Get More Vitamin D3
Vitamin D3 has been linked to increased testosterone levels. It is synthesized via exposure to the sun. However, a lot of us don’t spend near as much time outside like we used to.
To make up for that deficiency, you can take a vitamin D3 supplement.
7) Get More Zinc
Zinc is an important component of testosterone production in your body. The less of it you intake, the lower your testosterone levels will be.
There are two major ways to increase your zinc intake – get it via diet (meat, fish, and leafy green vegetables) or via a multi-vitamin or supplement.
8) Increase Fat and Cholesterol Consumption
This is the one that surprises most men. But the research doesn’t lie.
A diet that’s high in fat and cholesterol has been found to increase production of testosterone, where low-fat diets have been linked to lower testosterone levels.
So yeah… you need to eat more fat.
9) Lose Weight
Studies show that overweight men are more likely to have lower testosterone levels. So if you happen to be overweight, then losing those unwanted pounds can go a long way in increasing your testosterone production.
10) Perform Compound Exercises
Compound exercises (exercises that work multiple muscle groups at one time) have been linked to increased production of testosterone.
The main core exercises you want to focus on are bench presses, squats, push-ups, pull-ups, deadlifts, and shoulder presses. Here’s a workout designed using compound exercises only.
11) Perform Higher Volume Workouts
High volume workouts have been linked to an increase in testosterone production. The question most people ask is what constitutes a compound workout.
The simple answer is this – a higher number of sets. A low volume workout would be 5-6 total sets. Where as a high volume workout could be 12-15 sets.
12) Perform HIIT Training
HIIT stands for high-intensity interval training, and it’s been shown in several studies to be able to effectively boost testosterone levels.
It’s essentially made up of very short periods of intense exercise, followed by a longer, less intense period of exercise.
That cycle will repeat itself for a set duration. Here’s a nice, quick explanation and rundown of how it works.
13) Reduce Your Stress Levels
What happens when you’re under a lot of stress? Your body’s cortisone levels increase. And cortisol is known to block the effects of testosterone.
Try using one of these methods to help get your stress under control.
14) Take Omega-3 Fish Oil
Omega-3 fish oil is linked to an increase in the hormone called Luteinizing Hormone. This hormone informs the testes that it needs to produce more testosterone.
Therefore, the higher the levels of Luteinizing Hormone, the more testosterone the testes will produce.
15) Use More Olive Oil
Olive oil helps your body’s Leydig cells absorb cholesterol more efficiently. The more cholesterol absorbed by the Leydig cells, the more cholesterol your body will be able to produce.
Use olive oil as a key component for salad dressings. Or use it when cooking other foods.
