When it comes to questioning how to boost levels of testosterone, quality sleep, exercising, balanced diet come first.
A few supplements may help to maintain healthy testosterone levels (male sex hormone), but most supplements advertised as testosterone boosters don’t work.
They do boost libido but do no good for boosting levels of testosterone.
Yes, the small spike in libido done by some medicines could mimic that for some time, but it doesn’t mean you have high levels of testosterone now.
In fact, they can sometimes backfire, dropping your testosterone even lower that normal levels.
With time and poor health outcomes, everyone’s testosterone production levels get affected.
Middle-aged and older men experience a 0.4% to 1.6% drop in testosterone levels each year, and many males experience lower-than-average levels even in their 30s.
Not to mention the problem is common in the 20s.
If you have ever experienced low testosterone levels and due to which your confidence has thrashed, this blog needs your attention.
(Save it for later.)
I have summoned up you with 12 quick ways on how to boost levels of testosterone, which you must start applying from today.
Dare not to skip the article just because you read the Table of Contents section. A lot of information is inside, which can make you learn what a general ‘fit for all’ headlines won’t.
- Signs of Low Levels of Testosterone.
- 12 Ways on How to Boost levels of Testosterone?
- 1. Get More Sunlight:
- 2. Train Your Lower Body:
- 3. Eat Fats:
- 4. Take Time to Relieve Stress:
- 5. Get 7-8 Hours of Sleep:
- 6. Lose 5 Pounds of Fat:
- 7. Try some SEXercise:
- 8. Stop Running for Hours:
- 9. Have Natural Herbs as Test Boosters:
- 10. Avoid Toxins That Harm Testosterone Production:
- 11. Kick Bad Habits:
- 12. Take Right Vitamins:
Signs of Low Levels of Testosterone.
12 Ways on How to Boost levels of Testosterone?
Take a seat, put on your glasses, and get ready for a testosterone boost. Wooh!
Truly, boosting levels of testosterone is a bodily process, and it has its own pace. But surely after using these ways listed here within a few weeks, you would clearly see a difference.
No matter which age group you belong to.
Let’s address each method point by point.
1. Get More Sunlight:
This is the usual one. Sunlight is a source of energy for the earth, why can’t it be for the body?
With being a major source of vitamin D.
Do you know: Sunlight also helps increase the brain production of two hormones, serotonin, and melatonin.
While serotonin is associated with improving your mood and helping a person feel more relaxed and sexually aroused.
The other one, the Melatonin hormone, helps us sleep better at night.
Melatonin is therefore released during the dark hours and stops at daylight exposure. This pineal hormone is a major pacesetter for the body’s circadian rhythms.
Thus a combination of vitamin D, melatonin, and serotonin when taken through sunlight help you boost levels of testosterone, balance hormones like no other supplement does.
Make sure you get at least 30 minutes of sunbath daily (and don’t forget to wear a SPF sunscreen, take care of your skin quality.)
Try to be out more in the open air rather than being indoors.
2. Train Your Lower Body:
One of the finest means to progress your fitness levels and boost levels of testosterone is by doing weightlifting.
Not cardio, but more particularly lower body strength training. Best lower body exercises include heavy squats and deadlifts movements.
If you already are a gym-goer. These exercises aren’t new for you.
Also, if you have viewed all chicken-legs memes. Training legs is your must-to-do part.
Once or twice a week training legs along with regular full-body exercising can do miracles to your testosterone production.
Plus, strength training helps you to put on more lean muscle mass (the growth fomenter of testosterone.)
3. Eat Fats:
People mostly avoid them. The villain of the story.
If you eliminate fats from your diet, you have to pay a price for it and the price is low testosterone, weak performance, and as result gaining a high% body fat.
Most people misinterpret body fat with healthy fats they do believe if they avoid fats they will lose body fat from their waist.
Get it clear: “Fats don’t make you fat,” and also “Fats won’t make you slim.”
That’s never going to happen.
Fats are the essential macronutrient that contains essential fatty acids that body fat cells need to insulate your body and keep your organs running in an orderly fashion.
You need FATS.
Only the healthy ones: Good unsaturated fats — Monounsaturated and polyunsaturated fats.
Some foods examples are:
- Eggs: High in B vitamins, protein, fats that are life-promoting, eggs also help stabilize your hormone levels that can cut stress that often obstructs testosterone production.
- Vitamin B-1: Vitamin B benefits your nervous system due to which moves faster, together which then sends signals from your brain to your male organ. It’s commonly found in lamb, peanuts, and kidney beans.
- Omega-3 fatty acids: These fats escalate blood flow and keep heart health top-notch. You can find omega-3 fatty acids in salmon, tuna, avocado, cod liver fish oil and olive oil.
4. Take Time to Relieve Stress:
Don’t take stress- a most commonly suggested line.
But we can’t miss it, instead, we can always minimize it.
It’s a fact. Being stressed out is going to affect negatively your libido, & levels of testosterone immensely.
Stress decreases HGH levels and encourages the production of a stress hormone called cortisol, often leaving a relative excess of estrogen (female hormone) in the body.
Women are particularly sensitive to the effects of stress. Men, on the other hand, use sex to relieve stress.
Oftentimes differences in the approach to sex may lead to conflict.
So don’t fret. The better approach to deal if you are going from any stressful phase is.
Read a wonderful book (one like The Art of Not Giving a F*ck), go on vacation, have a calming experience to make your brain reboot, and get it clear.
Take frequent breaks, listen to Krishna teachings from Bhagavad Gita. (This helps me the most.)
5. Get 7-8 Hours of Sleep:
One research indicated that testosterone levels decreased in healthy men by approximately 10-15% after a week of just five hours of sleep during the night.
While for some people sleeping for a few hours may feel entrepreneurial, it’s actually eroding your most important male hormone.
Understand better quality sleep and diet go, hand in hand.
If you are someone who workout with great intensity, quality sleep is what you always need. To not only boost levels of testosterone but to build muscle for which you are making an effort.
Testosterone and muscle growth are proportional.
So get an adequate amount of sleep because the actual time is the night when your body, nails, hair, height actually grows. Yes, your guns (muscles) too.
6. Lose 5 Pounds of Fat:
Let the fat get his lesson, jab it off from your body.
Though it’s not as easy as creating a ‘Reel’. You need to work out for this. Which most can’t.
But having an excessive amount of fat on the body is the major reason for low testosterone in males.
To explain it with an example.
Imagine two people, one with 12-15% body fat and the other with 25-30% body fat. Both have the same height and weight (yes), but different body composition.
Which among them will appeal fitter to you? Surely the first guy.
Because of the difference between each of them can’t be stated equal just because their weight scale shows the same reading.
That’s why a weighing scale is not a good way to judge one’s fitness level. Therefore, take frequent measurements with a body caliper and determine your muscle: fat ratio to judge your state. Plus, a lot goes is saying whether or not a person is actually healthy.
Losing fat is always a good thing to do, over gaining muscles. Trust me.
In fact, if you are at a higher body fat%, losing fat is the #1 thing you should prioritize in the list of how to boost levels of testosterone. This helps you to pack more muscle later while boosting current levels of testosterone.
7. Try some SEXercise:
Alright, the weirdest of all.
SEXercise. As amazing as it sounds, this term is coined by celebrity personal trainer Jason Rosell.
I know. Sex is a term that has been around since humans first chose to roll together under sheets. Mind you–Sexercise does not involve any true sex technically. It’s just a workout to boost your performance in the bedroom.
As it’s clear, working out is good for your health. Jason Rosell has created a workout that combines a lot of cardio exercises and strength workouts.
“Yes, this workout can actually help your sexual technique, flexibility and endurance,” wow a secret of good sex.
Yeah, might be.
But here, you can take the same benefit by not ejaculating and saving the precious substance as vigor for your next workouts.
The idea here is the more sexual affairs (here sex-exercise) you are in, the more fit you become, thus more testosterone you have. Certainly, sexercise has its benefits, mostly in bed.
How to perform some exercise:
Have you ever saw a penguin gliding down the ice on its front, then try going back up again, and repeat? That’s what a horrible missionary looks like.
There are many others which you could search out on your own.
You need not practice it and look like a chimpanzee in bed just you need to put little effort in the weight training of your lower body and practice intense functional movement which will help to raise your sex abilities. With testosterone (the main focus here).
What is the best sex workout:
8. Stop Running for Hours:
It has been observed that running more than an hour or so can prove to loss of muscle mass and decrease testosterone levels in males.
Excessive exercise and low testosterone have a relationship.
Testosterone levels can be lowered by 20 to 40% by doing high-volume endurance exercises. (This result also presents in women who are engaged in high-volume endurance work and have subsequent menstrual irregularities.)
A classic example of this is-
The marathon runner, what their bodies look like- a loose saggy skin, no muscle definition, super skinny. Why that? Because they are endurance athletes and train for around 3-5 hours daily. That automatically makes up low testosterone.
On the other side how bodybuilders look, having a more defined muscle with beautiful looking skin. For them, appearance is the game and high testosterone is a necessity.
So if you go to the gym for only running, reduce the timings, switch to strength training and get your game more strong.
9. Have Natural Herbs as Test Boosters:
Natural herbs are the herbs that have their source from the plant roots. For ages, they have been used and have a proven record to increase testosterone, reduce anxiety and stress levels in males.
What’s even cooler is. They come at no extra cost and any age group person can have it with no worries.
So if you are in your young 20s, or late 30s 40s 50s and face the issue of impotence, low libido, or low testosterone.
Ayurveda explains its benefits in much details.
To take them altogether in a single 1 tablet, you could go for this value for money brand.
For indians only.
Man Matters Pure Shilajit, Gokshura and Ashwagandha Capsules | Natural Strength Booster
Opt for men out there who are facing libido issues. Daily 2 capsules are good to see visible differences in a few days’.
The beauty of these herbs is, anybody can take them without any foreseeable side-effects and they are much better than any steroid form of tabs/ injections that come in the market, promoted as test shots.
In fact, these natural testosterone booster tabs could help you maintain the levels of testosterone year after year.
10. Avoid Toxins That Harm Testosterone Production:
There are certain toxic chemicals you use unknowingly that are harmful to the testosterone production in your body.
Like. Body cosmetics products contain the most toxic chemicals that are not advisable for daily use on the skin.
You may wonder what major impact it makes.
An article published in Reuters: “Common chemicals in cosmetics, soaps tied to poor semen quality.”
Suggests that men who are exposed to common chemicals called parabens have lower testosterone levels and more sperm that move slower and are abnormally shaped. Must a read.
Which defines the relation between exposure to common chemicals vs lower testosterone levels.
So you should be using these products with care, or avoid excessive practice, and sooner seek out a healthy alternative.
There are many startups launching now and then that are revolutionizing the industry. Mamaearth, Khadi Natural, WOW Life are such cosmetic manufacturers in India that make toxin-free natural cosmetics. Truly amazing. You must try some of their products if they suit you.
Apart from that, if you are ingesting toxins inside of your body, then the impact would be more direct.
Stay away from beverages that promote as if they are the way to health, but all they have is sugar, artificial sweeteners, and dozens of preservatives and colors.
11. Kick Bad Habits:
What do you think is the real reason when your male organ is not pulling off, or you feel tired after a small workout?
Is it you aren’t in a great mood or something else?
Watch what your daily habits are.
If you smoke or consume excessive alcohol, that may be the real culprit that affects your testosterone.
Studies suggest that a person who smokes has 23% decrease sperm concentration.
Though we publicize that having a red wine can improve circulation, but anything when taken too much (beer or soft drinks), can have adverse effects.
Cutting down or absolutely quitting smoking is one of the first steps you could implement to improve testosterone levels and blood circulation.
So, bit by bit. From now start replacing your bad habits with healthy ones.
Like if you eat tobacco, next time go for chewing gum. For smokers, they can try the Nicotine Mint.
12. Take Right Vitamins:
How many of us truly take a balanced diet? Very few. Only the athletes with a goal.
Certainly, due to flexible dieting that goes way too flexible, we miss out on essential vitamins required for our body.
Vitamins B, A, and E, and minerals like zinc and selenium are like fertilizer for androgen production and testicular function.
While in the outer world we may eat a lot of food, most of it is low off or totally missing these important micronutrients.
To fill the gap. You could include one multivitamin daily.
A Multivitamin supplement is a targeted way to get more of these crucial nutrients into the body, or, if you could eat more shellfish for zinc and selenium, carrots and kale for vitamin A, and almonds and sunflower seeds for vitamin E.
Anything would do. As long as you are having them daily.
Health companies advertise many products in the market as testosterone boosters, but most of them don’t work, though some of them can make you believe they do by increasing your libido for a while.
Maca, for example, can boost libido by not affecting testosterone.
D-aspartic acid (DAA, or D-aspartate) is perhaps the most common “testosterone booster” sold. DDA did increase testosterone somewhat as found in some studies, while in other studies it showed no increment.
So putting your money in these hyped supplements will only be regretted later.
What you could do, instead?
To prevent nutritional deficiencies, consume a healthy balanced diet. Be vigilant to vitamin D, zinc, and magnesium intake if your levels of testosterone are low. Stay cautious of supplements that are sold as testosterone boosters.
The only value these supplements can raise is their manufacturers’ bottom lines.
The Bottom Line
The ways mentioned in this article are better suited for men with lower testosterone, but they can also help men with normal T levels sustain their levels, year after year.
Not all testosterone deficiency can be cured through lifestyle or supplement inductions. You should chat with your doctor if the solutions discussed above do not produce enough results.
Even if you don’t feel or accept you have low testosterone, as this hurts many of us manliness to accept it.
Though, after reading this full blog on how to boost levels of testosterone, you may have got a representation of things you might not be doing until now or might be doing wrong.
It’s better to fix things in the early state. You can still think outside of the box and maximize the man’s potential to build testosterone naturally. It is certainly an easier commute than going for test shots or therapy.
Alright, that’s all for now. Apply these tips and see the results.
Please comment below with your views. And which way do you like me to elaborate further in the other blog?
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