Testosterone is often regarded as the “Male” hormone, the one that imbues you with a deeper voice, bigger muscles, and other manly traits that make you stand out. It is also a fact that in modern times, the levels of testosterone are plummeting in men. This can be attributed to sedentary habits, lack of sleep, and a proclivity to junk food in men.
Men want to be free of this affliction, and some are even willing to go so far as to resort to using supplements and injections. However, what if we were to tell you that you can kiss your lower testosterone levels goodbye through the tools that nature has endowed upon you?
So, without further ado, let us dive into the crux of the matter. Below are listed the 15 best methods that you can employ for enhancing your testosterone levels naturally:
1. Don’t Neglect Your Beauty Sleep
Sleep is more important than you realize because lack of or poor sleep can demolish your testosterone. Studies have shown that the latter can plummet from 10 to 15% in men experiencing 5-hour nights in a week. You need to fix this and prioritize your sleep. Sleep should be your “Lazarus Pit”, where you recover and regain your testosterone. Try sleeping in a cool, dark, and tranquil setting and remember to ditch all screens before you hit the sack.
2. Eat Good
Abandon low-fat diets and substitute them for healthy and high-fat ones if you want your testosterone levels elevated. Go for a protein-rich diet and augment it with omega-3-rich fish, olive oil, avocados, and other edibles that boost testosterone. Testosterone thrives on good and rich food, so remember to bolster your diet if you want to get the best results in this regard.
3. Don’t Skimp on the Exercise
Exercising is an absolute boon for men who are seeking to enhance their testosterone levels. Don’t complain about feeling down in the dumps and low on energy if you shirk exercise frequently. Exercising is your friend when it comes to fixing those deteriorating testosterone levels. So, build a weekly routine and engage in strength training exercises. These include rows, squats, bench presses, deadlifts, and more. Exercising, specifically weightlifting and compound movements, will stimulate testosterone levels and cause them to rise faster.
4. Lose the Belly Fat
Want to hear something shocking? That surplus fat in your belly region can cause testosterone to change to estrogen, and that is the truth. You don’t want that now, do you? That is why it is highly advised that you make a point of reducing your belly fat via high-intensity interval Training, Cardio, intermittent fasting, weightlifting, and more.
5. Stay Stress Free
Stress is a part of life, and it affects men more than ever in current times. The pressures of work life, relationships, responsibilities, and more jointly impact men substantially. Testosterone levels are adversely affected by the stress hormone, Cortisol. That is why you, as a man, should work on staying stress-free and protecting your peace. You can do this by exercising, practicing breath work, and meditating. Stay free from stress and dominate in all areas of your life.
6. Get out in the Sun
The Sun provides you with the much-needed Vitamin D. The latter is directly linked with testosterone, so the more Vitamin D you have, the greater your T-Levels. Heck, many men don’t know about this and miss out on one of the best natural sources of testosterone supplementation. You can ameliorate it by taking in the sun directly for 15 to 20 minutes daily. You can do it via a dedicated sun bath or by taking a walk to your nearest grocery store, office, or any other chore that you need to run. The results will pleasantly surprise you.
7. Consume your Egg
Remember to devour your egg entirely during breakfast or in any other meal that you take during the day. That is because it contains cholesterol, which is an essential component for building testosterone in your body. Some of you eschew the yolk, simply because you can’t stand it, or you have heard some adverse rumors about it. Well, don’t do that. Go ahead and eat your entire egg. We recommend that you choose whole eggs, preferably pasture-raised ones, as testosterone thrives on them. Oh, and make these eggs a mandatory part of your breakfast.
8. Dump Dopamine-Draining Habits
The more you stimulate dopamine in your body, the lower your Testosterone and libido. You don’t want that, so you should work on ditching all those habits that can drain your dopamine. These include porn, excessive indulgence of social media, and binging on screens. Go for a dopamine detox and cut these habits out for a month, and reap the rewards via your enhanced testosterone levels.
9. Natural Herbs can help
You can mitigate cortisol in your system and increase testosterone if you go for natural adaptogens. These include maca, tongkat ali, ashwagandha, and other natural herbs. This is beneficial for those who are looking to increase their testosterone levels. Just remember to consult your doctor beforehand and gain his approval before you start taking these natural herbs.
10. Hydration is Key
You should prioritize hydration and take all necessary steps to avoid dehydration, even mild, if you want to increase the production of Testosterone in your system. Hydration has been linked with testosterone production, and mild dehydration can also lower hormone production and strength in men. You can fix this by drinking at least 2 to 3 liters of water a day. Take it a step beyond by adding electrolytes or sea salt to your water or preferred fluids, especially the ones that you consume after a workout.
11. Give Up Excessive Drinking
If you are a heavy drinker then chances are that you are also suffering from less than optimal levels of testosterone. That is because high levels of alcohol intake messes up the production of testosterone in your body. You will immediately notice a positive change in your performance and vitality if you give up excessive drinking. That is the testosterone talking since you have stopped abusing its production by downing exorbitant amounts of alcohol daily.
12. Smoking is Harmful
Like alcohol, smoking is another habit that can be detrimental to your testosterone levels. A smoke a day won’t do that much damage but a pack a day will certainly get your testosterone levels to plummet dangerously low. It is highly recommended that you limit your smoking and bring it down to a threshold that is tolerable by your body.
13. Testosterone Thrives on Sex
Keeping yourself sexually active is another awesome and fun way to get your testosterone levels back into the green zone. Regular sexual activity keeps your body’s level of hormones balanced. It even signals the body to keep the testosterone production optimal. In a way, sexual activity is intertwined with testosterone levels in your body. Both have a symbiotic relationship where elevation in one’s level prompts an increase in the other’s.
14. Skip the Processed Sugars and Carbs
Your testosterone levels are bound to drop if you consume too much processed sugar and carbs. Substitute them with whole foods rich in nutrients like zinc and magnesium and you will be able to raise your testosterone levels in no time at all.
15. Eat Foods Rich in Zinc and Magnesium
Zinc and Magnesium have been linked with improved testosterone production by numerous studies. That is why you should eat foods that are rich in these nutrients like spinach, almonds, shellfish, and pumpkin seeds.
Improve Your Testosterone, One Step at a Time
We know that making changes to your lifestyle is difficult. But you will have to persevere if you want to live a salubrious and active life. Lower testosterone can spell doom not only for your strength and manliness, but also for your relationship as well. That is why you should work on improving your power gradually, even if it is one step at a time. So what if you can’t pledge to follow all of these tips? At least start the journey by resolving to follow one step at a time. You will begin to see the healthy returns in no time at all.
A Remedy for Your Relationship Problems
If you are suffering from issues in your relationship that mostly stem from intimacy or lack thereof, then testosterone deficiency might be to blame. A lower testosterone level can be highly detrimental to your libido and sex drive, which in turn can inflict profound damage to your relationship. You can benefit greatly from adopting a more balanced and active lifestyle that is focused on enhancing your testosterone levels. That is why you need to move your ass, get in shape, and improve your love life at the earliest.
Testosterone is a Lifestyle
Testosterone is more than just a hormone; it is a reflection of the way you live your life. It defines a man’s eating, sleeping, and stress-handling habits. It is more than just a level or number that you get on your test reports, as it influences your mindset, your posture, strength, and balance. Testosterone also delineates your capacity for leading, loving, and expressing. You are sure to live your life with greater purpose, balance, and strength if you endeavor to keep your testosterone levels high and sufficient. You will be sharper, resilient, and readier to take on challenges in all aspects of life if you strive for a testosterone-friendly lifestyle.
Final Thoughts
Your energy, confidence, and drive are all within your reach. All that remains is your initiative and willingness to take them. There is no panacea or magical medicine for curing your testosterone deficiency. However, through perseverance, discipline, positive modifications to your lifestyle, and small habits can be immensely beneficial for your testosterone levels. You will end up enhancing your testosterone and becoming a stronger man if you stick to these tips.
Ask Me Anything