Raising your testosterone levels naturally is possible and even advisable. There’s no need to go for synthetic steroids to boost you T levels up again, just follow these seven smart and super easy tricks, and you’re good to go.
We all know that testosterone is the number one male hormone. It builds muscle mass and burns body fat, but it also protects overall male health.
Although considered primarily a male hormone, women also need to have a little bit of testosterone (T) in their body to be healthy and fit.
A decline in testosterone that both men and women experience with age is known to cause a range of symptoms. Common symptoms include fatigue, weight gain, depression, sexual dysfunction, and increased risk of systematic diseases.
Table of Contents
1. Lose weight
Although easier said than done, weight-loss is important if your goal is to boost T levels. Having a too high of a body fat percentage can disrupt your hormonal balance. This is mainly because fat tissue is an endocrine organ that is known to cause a rise in estrogen levels in both men and women.
Losing some of that extra body fat is a sure way to make your estrogen:testosterone ratio balanced and lead to even greater weight loss once your hormones are in check. If, however, you are already a healthy weight, then there is no need to lose weight to boost testosterone levels.
2. Eat more zinc
A study published long ago in the journal Nutrition found that zinc deficiency is strongly linked to low testosterone in men and that supplementation with this essential mineral improved testosterone status. Zinc deficiency today is more common than we think so ensuring that you’re getting enough of this important nutrient is one way to boost your T production.
One of the best sources of zinc are oysters with just 100 g providing almost 80 mg of this mineral which is more than 500% of your daily requirements. Other natural sources of zinc include beef, chicken, yogurt, wheat germ, pumpkin seeds, beans, and mushrooms. Taking zinc supplements is another way to ensure that you’re getting enough of this testosterone-boosting nutrient.
3. Resistance and HIIT
Any exercising is bound to cause a spike in your T levels, but certain types of exercise are more efficient in doing this than others. Bodybuilders and athletes are muscular and fit because they have higher T levels than sedentary folks.
Studies on high-intensity training found that it produced an acute increase in testosterone levels. And while exercise is bound to stimulate the metabolic pathways that lead to testosterone production, you also need to balance your exercise routine with rest periods. Exercise that is too intense can be counterproductive and lead to a decline in T levels, and you want to avoid that.
4. Balance your macronutrients
Bodybuilders are diligent with their macronutrients and for good reasons. A well-planned diet can make a big difference not just in how you look but also in your hormonal status. You need to eat a fat, protein, and carbohydrate ratio that can support your testosterone production and even optimize your workout results.
The best ratio for testosterone production would be 40% carbs and 40% fat combined with 20% protein. This ratio will give you enough energy for your workouts, provide you with enough protein for muscle gain, and enough fat for optimal testosterone production. The fat you should be taking is the healthy kind such as polyunsaturated and monounsaturated fats from food sources such as nuts, fish, and plant oils.
5. Get your beauty sleep
Sleep and testosterone production are interconnected, and a lack of one leads to a lack of the other. A study published in Brain Research concluded that sleep deprivation leads to hormonal disruption, including a decline in testosterone in both sexes. On the other hand, declining testosterone levels are known to cause sleeping problems leading to a vicious cycle that’s hard to escape.
If you suffer from any sleep disorder like insomnia, sleep apnea, or restless leg syndrome, it is important to address this problem for the sake of your health and your hormonal status as well. Sleep is important to optimize your testosterone levels, and most experts recommend adults sleep between 7 and 9 hours a day for best health.
6. Get plenty of sunshine
The sun is not just that bad guy causing skin cancer and sunburn that it’s made up to be. We need a little sunshine in order to meet our daily dose of vitamin D. Research shows that a great portion of the world’s population is suffering from vitamin D deficiency which may be one reason why we see a rise in chronic diseases as vitamin D is important for immune health, bone health, cognitive functioning, and hormone production.
The vitamin can either be obtained from food or from simply spending time in the sun and letting your skin synthesize it on its own. Since low levels of this vitamin are associated with low testosterone, make sure to get plenty of this vitamins by spending more time outside.
7. De-stress to boost your T
A large body of research shows that a rise in the stress-inducing cortisol leads to a drop in testosterone. This is now considered a simple fact so keeping your stress levels in check is bound to correct any hormonal imbalances you may be experiencing. A good way to de-stress is through activities such as walking and exercising.
Yoga and meditation can also help with stress in the long run by changing the way your brain responds to stressful situations. But whatever works for you is fine as long as it helps you get rid of unnecessary worry.
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Declining testosterone is bad news for anyone as this important hormone keeps you toned and energetic, your libido high, and your health optimal. However, all is not lost once you reach a certain age when testosterone levels start to decline. By following these simple tips, anyone can boost their testosterone production. Alternatively, you may try out supplements said to do the same like JuggerNox, but we suggest you stick to our true and tried methods.