How To Naturally Increase Testosterone
Chances are you are reading this at a point in your life where you may feel slow, sluggish and in some cases – even impotent.
Listen, we can totally sympathize with you. None of this is good for your personal health or life. Without a complete and fulfilling life, it can sometimes feel like you’re not a man anymore.
To a certain extent, many of these issues can be the result of a gradual decrease in testosterone. It is well known that as we age we start to lose testosterone generation – it’s just an unfortunate truth.
The question does arise – is it possible to replenish these testosterone levels, or are we just doomed to exist in a state of fatigue and poor physical functions?
Personally, I don’t believe the second is true. There are ways you can increase testosterone and in most cases, you can actually help to bring yourself to a new and stronger version of yourself.
In this blog, we are going to walk through some of the most effective methods to naturally increase your testosterone levels.
Let’s get started.
What is Testosterone
Before we get into all the nice details it is important that you understand what it is. On a very basic level, testosterone is the hormone that makes a man – a man.
Think back to your adolescent years. Do you remember how fast you were growing and how physically active you could be without feeling tired?
This was because (along with growth hormone) testosterone was at a peak level. As you age, this level starts to gradually decrease and starts to become more of a hindrance than a source of strength.
Low testosterone has been correlated with poor sexual performance, more body fat and less muscle.
In order to bring your testosterone levels up to a standard where we can live a happy and vital life, we need to take advantage of proven methods (no we’re not talking about steroids).
4 Simple Ways to Increase Testosterone Naturally
1. Diet and Exercise
I know you don’t want to hear it but the best way you can naturally elevate your testosterone levels is with diet and exercise.
There are insurmountable amounts of clinical evidence to show that men who workout more often and have less body fat generally have more testosterone.
This has a two-part effect. One, this means that you should be exercising more often to keep all your hormones in check, balanced and being used on a regular basis. The second is that you need to have a diet that influences a healthy body weight.
This means cutting all processed and fast foods from your diet and approaching the food you eat from the perspective of nutrition and whole-foods.
In this way not only will you help to naturally elevate your testosterone levels, but you will also encourage better blood flow and a healthier life.
2. Consume Healthy Fats
When we say healthy fats we don’t mean going out and eating a burger and fries – obviously, this isn’t good fat for your body.
Many people mistake the idea of eating fat for fast foods – and generally, this is not correct in any sense. You should never look to fast or processed foods as your source of nutrients.
That said, healthy fats, like those found in nuts, seeds and fish have been shown to be very effective at naturally raising testosterone levels. The more healthy fats you can get (around 30% of your dietary intake) the better your testosterone levels will be.
We’d suggest consulting a qualified dietitian before making any major changes in your macronutrients – but generally, if you stuck to good sources of fat like cashews, pistachios, salmon, sesame seeds – and other whole-foods you would only see benefits.
3. Lower Your Stress
This is a big one – and one that many people seem to avoid, but we’re not sure why. Of course, research is still trying to catch up when it comes to finding out just how much of an effective stress has on your body.
Mental and physical stress can be good – you need a little bit in your life, but issues do arise when you are constantly stressed. This constant state of stress will elevate your cortisol levels in a long-term way, that is definitely not good for you.
Ensuring that you have your stress levels in check is important for your vitality, energy and testosterone. Remember, a little bit is okay (both mental and physical) but when it becomes chronic – that is, consistent over a long period of time – now we have a problem.
4. Supplement When Necessary
There are many supplements that show extremely beneficial qualities for increasing your testosterone levels – and none of them require the use of harmful anabolic steroids.
Here are some of the most popular for increasing testosterone naturally.
Specifically, vitamin D3 has been shown to elevate testosterone levels in overweight men by about 30%. This means that you need to get adequate vitamin D levels in your body. This can either be done through your diet with foods like mushrooms and fish or by supplementing it through products like Testogen.
Zinc and Magnesium
These two go hand in hand, and zinc actually has a massive effect on the amount of testosterone that is secreted. Generally, the lower the zinc levels in the body, the lower your ability to produce testosterone.
You can get these nutrients in your diet by consuming foods like nuts and seeds, or by supplementing with an amazing product like Testogen.
A personal favourite ingredient of mine, d-aspartic acid is actually an amino acid that is regularly found in protein-rich foods but can have massive effects on short-term testosterone increases when supplemented in higher doses.
For this reason, d-aspartic acid could be a great addition to your pre-workout matrix. For best results try supplementing with a product like Testogen as they have one of the highest levels of d-aspartic acid.
Although this ingredient may not have a direct influence on total testosterone in the body it is a very unique ingredient that can reduce inflammation and can even help with chronic conditions.
Most importantly, Beta-sitosterol has been shown to be quite effective when it comes to male sexual performance by reducing cholesterol and plaque which can limit blood flow.
For a massive dose of beta-sitosterol be sure to checkout Trenorol by Crazy-Bulk.
How To Naturally Increase Testosterone
Increasing your bodies ability to stay healthy is not difficult, but it will require a close eye and a keen sense of details when it comes to the food you eat, how often you exercise and what supplements you take.
More than anything this will be a lifestyle change. In order to see the long-term success, you need to instill a healthy diet, better lifestyle habits, complete supplementation (when necessary) and a comprehensive workout program.
This may sound like a lot, but once it has been inserted into your daily and weekly routines it will seem like second nature – and the increases you will feel in strength, performance, happiness, vitality – it will all be worth it.
Gabriello is a writer and strength expert best known for his science-based and practical approach to Exercise Physiology, Nutrition and Strength. After serving in a directors position for The Canadian Society for Exercise Physiology Gabriello moved towards writing to help more people understand the importance of living a healthy life. Gabriello’s writings have been published in several languages on some of the largest health and fitness websites helping people learn, grow and understand the complex components of optimizing human performance in a simplistic way.
Gabriello also takes on specialized, high-performance athletes who are in need of strength, mobility and conditioning programming to optimize their fitness through his Earned Fitness program.
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