Testosterone is a hormone that is produced in the testes and is responsible for the development of a male’s sex organs. Testosterone is found in both men and women, but obviously much more prominent in men. The hypothalamus and pituitary glands regulate the amount of testosterone produced by the testes and that can vary at different stages of life.
Low testosterone levels are becoming more and more common in men. This can be due to lifestyle, diet or other underlying medical conditions among others. Lower testosterone production will result in higher levels of estrogen hormones. This hormonal imbalance can cause issues such as gynecomastia and sexual performance problems.
Having correct levels of testosterone have been known to increase energy levels, build muscle and boost sex drive. Here are some ways that you can increase your testosterone levels naturally.
Low testosterone levels are becoming more and more common in men. This can be due to lifestyle, diet or other underlying medical conditions among others. Lower testosterone production will result in higher levels of estrogen hormones. This hormonal imbalance can cause issues such as gynecomastia and sexual performance problems.
Having correct levels of testosterone have been known to increase energy levels, build muscle and boost sex drive. Here are some ways that you can increase your testosterone levels naturally.
Have More Sex – Sex can be a great stress release and having lower stress means lower cortisol levels. High levels of cortisol have an adverse effect on testosterone levels. There have been multiple studies showing that sexual arousal results in an immediate increase in testosterone levels. Not only that, it will make you feel more confident which will also decrease your stress. It’s fun too!
Adequate Zinc Intake – Zinc plays a major influence on a man’s sex drive, fertility and long-term sexual health. A study at the Wayne State University School of Medicine in Michigan showed that restricting zinc intake results in a decrease in testosterone levels. Try to get more zinc by eating protein-rich foods such as fish and meats. Other good sources are cheese, beans and yogurt as well as oysters. Zinc also affects aromatase activation and keeps testosterone from being converted to estrogen.
Reduce Exposure to Xenoestrogens – Unfortunately, this is easier said than done. Xenoestrogens are everywhere! These foreign estrogens come into our environment through pesticides, car exhausts, industrial waste, non-organic animal meat (due to being pumped with drugs) and countless household products. Although impossible to avoid, you can try to eat more organic fruits, veggies and meats since they won’t have any insecticides, pesticides or artificial growth hormones. Also use glass containers over plastic ones as plastic products have been known to produce xenoestrogens.
Compound Lifts / HIIT – Compound lifts and High Intensity Interval Training. Simply put, lift heavy stuff and sprint hard! Not only does lifting heavy and sprinting increase testosterone levels, it gets you lean which keeps testosterone levels at a proper level. The best compound lifts are deadlift, squat, bench-press, pull-ups/chin-ups, rows, and military press. Any types of intervals performed at high intensity will also boost testosterone, shred fat and get you lean.
Get More / Better Sleep – Our bodies tend to produce much more testosterone when we are asleep. The better the sleep, the higher the testosterone level rises. The University of Chicago sleep researcher Eve Van Cauter found in a study that men who slept less than five hours total a night for one full week in a lab had much lower testosterone levels than when they had a full night’s sleep. Getting more sleep can especially benefits older men with their testosterone levels as levels are known to decline 1-2% per year in a man.
Stay Lean – Stay lean. Maintain a proper nutrition plan with regular exercise. Aromatase is one of the primary components in converting androgens into estrogens. Lowering your fat will lower aromatase levels which would slow conversion to estrogen bringing it back to normal levels.
Healthy Fats / Lower Carbs – A lower carb intake with healthy fats and appropriate amounts of protein is a proven recipe for shedding pounds and getting lean which will help boost testosterone. Carbs are tasty no doubt, but they need to be restricted in your diet. Nothing crazy, but shooting for under 150g/day would be optimal. And getting them from complex carbohydrate sources is best. If you didn’t know, fats don’t make you fat! Try to include healthy fats in your diet. Eggs, bacon, avocados, nuts, ghee and coconut oil are all great sources of healthy fats.
Limit Sugar and Alcohol – Both of these are quite common in the American diet today. And this is why many Americans have Type 2 diabetes. While you don’t have to completely cut these out of your diet, moderation is key! A beer on the weekend with your buds is fine. Slamming a case every day after work is no good. Same goes for treating yourself with some sugary goodness like ice cream. Have a bowl, not a tub or just opt for healthier options.
Manage Stress Levels – Cortisol levels are elevated by stress or in stressful situations. It’s been scientifically proven that higher levels of cortisol in a man resulted in lower levels of testosterone production. Try to keep your life stress free or low stress if possible. Have more sex, workout like a beast, smile more and keep a good diet to stay feeling good. Constant elevated stress levels can also have a harmful effect on your overall health.
Vitamin D – Vitamin D allows for optimal testosterone levels and has also been known to boost levels. It is responsible for the development of sperm cells as well. The absolute best source of Vitamin D is exposure to the sun. People that don’t get much sun exposure during the week, like office workers, tend to have a deficiency in Vitamin D levels which can be harmful to the body. You can also utilize supplement forms of Vitamin D.
Low testosterone affects many men around the world. And it’s not surprising. Many of us have stressful jobs, work long hours and sleep little, and most of all have horrible eating habits. Not to mention all of the hazardous things that we’re exposed to that are impossible to avoid. With that said, there are still ways to increase your chances of keeping your testosterone levels in check. While keeping these natural methods in mind, it is highly recommended to always consult with your physician first.
Adequate Zinc Intake – Zinc plays a major influence on a man’s sex drive, fertility and long-term sexual health. A study at the Wayne State University School of Medicine in Michigan showed that restricting zinc intake results in a decrease in testosterone levels. Try to get more zinc by eating protein-rich foods such as fish and meats. Other good sources are cheese, beans and yogurt as well as oysters. Zinc also affects aromatase activation and keeps testosterone from being converted to estrogen.
Reduce Exposure to Xenoestrogens – Unfortunately, this is easier said than done. Xenoestrogens are everywhere! These foreign estrogens come into our environment through pesticides, car exhausts, industrial waste, non-organic animal meat (due to being pumped with drugs) and countless household products. Although impossible to avoid, you can try to eat more organic fruits, veggies and meats since they won’t have any insecticides, pesticides or artificial growth hormones. Also use glass containers over plastic ones as plastic products have been known to produce xenoestrogens.
Compound Lifts / HIIT – Compound lifts and High Intensity Interval Training. Simply put, lift heavy stuff and sprint hard! Not only does lifting heavy and sprinting increase testosterone levels, it gets you lean which keeps testosterone levels at a proper level. The best compound lifts are deadlift, squat, bench-press, pull-ups/chin-ups, rows, and military press. Any types of intervals performed at high intensity will also boost testosterone, shred fat and get you lean.
Get More / Better Sleep – Our bodies tend to produce much more testosterone when we are asleep. The better the sleep, the higher the testosterone level rises. The University of Chicago sleep researcher Eve Van Cauter found in a study that men who slept less than five hours total a night for one full week in a lab had much lower testosterone levels than when they had a full night’s sleep. Getting more sleep can especially benefits older men with their testosterone levels as levels are known to decline 1-2% per year in a man.
Stay Lean – Stay lean. Maintain a proper nutrition plan with regular exercise. Aromatase is one of the primary components in converting androgens into estrogens. Lowering your fat will lower aromatase levels which would slow conversion to estrogen bringing it back to normal levels.
Healthy Fats / Lower Carbs – A lower carb intake with healthy fats and appropriate amounts of protein is a proven recipe for shedding pounds and getting lean which will help boost testosterone. Carbs are tasty no doubt, but they need to be restricted in your diet. Nothing crazy, but shooting for under 150g/day would be optimal. And getting them from complex carbohydrate sources is best. If you didn’t know, fats don’t make you fat! Try to include healthy fats in your diet. Eggs, bacon, avocados, nuts, ghee and coconut oil are all great sources of healthy fats.
Limit Sugar and Alcohol – Both of these are quite common in the American diet today. And this is why many Americans have Type 2 diabetes. While you don’t have to completely cut these out of your diet, moderation is key! A beer on the weekend with your buds is fine. Slamming a case every day after work is no good. Same goes for treating yourself with some sugary goodness like ice cream. Have a bowl, not a tub or just opt for healthier options.
Manage Stress Levels – Cortisol levels are elevated by stress or in stressful situations. It’s been scientifically proven that higher levels of cortisol in a man resulted in lower levels of testosterone production. Try to keep your life stress free or low stress if possible. Have more sex, workout like a beast, smile more and keep a good diet to stay feeling good. Constant elevated stress levels can also have a harmful effect on your overall health.
Vitamin D – Vitamin D allows for optimal testosterone levels and has also been known to boost levels. It is responsible for the development of sperm cells as well. The absolute best source of Vitamin D is exposure to the sun. People that don’t get much sun exposure during the week, like office workers, tend to have a deficiency in Vitamin D levels which can be harmful to the body. You can also utilize supplement forms of Vitamin D.
Low testosterone affects many men around the world. And it’s not surprising. Many of us have stressful jobs, work long hours and sleep little, and most of all have horrible eating habits. Not to mention all of the hazardous things that we’re exposed to that are impossible to avoid. With that said, there are still ways to increase your chances of keeping your testosterone levels in check. While keeping these natural methods in mind, it is highly recommended to always consult with your physician first.