12 Ways to Boost Testosterone Levels NaturallyThe power of testosterone is almost mythical, and no wonder; it can boost muscle, burn body fat, and boost your mood, sleep, libido, energy, overall health, and quality of life. Unfortunately, most men experience a slow decline in testosterone after fo hit the age of about 30, putting them at greater risk for heart disease, type 2 diabetes, obesity, low mineral density, impaired sexual function, reduced muscle massand diminished physical performance. Don't think women aren't affected by reduced levels of this anabolic hormone as well. Similar to men, levels of testosterone in women—albeit only one-tenth that of their male counterparts—peak in their 20s and decline thereafter. This drop in testosterone can negatively alter the balance between testosterone and estrogen, resulting in an increase in body fat, slowed metabolism, natural ways to boost testerone strength and bone mineral density, and difficulty putting on muscle. Thankfully, there are many ways you can naturally increase your testosterone levels, with the most dramatic changes occurring though resistance training, nutrition, rest, and supplementation—some of which catabolic steroids side effects might already be natural ways to boost testerone.
12 Ways to Boost Testosterone Levels Naturally
Testosterone is a hormone that regulates the sex organs, metabolism, bone loss, and other bodily functions. Though affecting primarily men, both sexes can experience low testosterone or Low T. Studies have shown that lifestyle choices play the biggest part in testosterone levels.
Exercise, sleep, stress, and obesity can all affect hormone levels. Find out how to increase testosterone levels naturally. Consult your doctor for a yearly physical. Ask for a detailed analysis of your weight. If you are overweight or obese, this could be the cause of a drop in testosterone. Obese people secrete more aromatase, an enzyme that works to convert testosterone to estrogen. Your metabolism will continue to decrease as your body produces more aromatase, making the problem worse.
Create a weight loss plan with your doctor. Avoid processed, packaged, and prepared foods. Increased weight and obesity can lead to low testosterone levels. Start changing your diet by cutting out processed, packaged, and prepared foods. Eat foods as close to their natural state as possible. More fruits and vegetables  More fish and quality meat. Avoid processed food, including grains, lentils, beans, and dairy.
More nuts and seeds. Avoid outside sources of sugar. This includes sugars added to processed foods such as high fructose corn syrup , as well as artificial sweeteners. Omega-3 fats are healthy fats found in a variety of foods. These include those found in eggs, algae, fish, and mussels, but also plant oils like flaxseed, hemp and walnut oil. Healthy fats actually help to build a healthier body.
Drink plenty of water. Lots of water is essential to any healthy diet. In addition to hydrating you, water can also stop you from feeling hungry. Eat only when hungry. Cut down on snacking, eating when bored, and other sneaky calories. Try to eat only when you are hungry. Don't go on crash diets. Restricting calories significantly may send the wrong signals to your body, which will not increase testosterone.
Instead, cut your calories by approximately 15 percent the first week. All weight loss goals should be reasonable. Aim to lose a pound per week by improving diet and increasing activity levels. Eat following a workout. Meat, high-protein yogurt, and some vegetables can help build muscle. Increasing muscle will help burn fat and increase testosterone. Start a strength-training routine.
If you have never lifted weights, used resistance bands or used weight machines, hire a personal trainer or physical therapist to teach you the proper form and procedure. This gentle form of strength-training allows you to use a rubber strap to train weak muscles before lifting actual weights. If you have a joint or back problem, you may want to graduate to stronger bands and stick to this form of strength training. You can increase your testosterone levels by up to 20 percent by lifting weights 3 times per week for 11 weeks.
Strength training in the evenings can increase testosterone levels in the evening. These effects tend to be brief and smaller the better shape you are in. Use weight machines or free weights 2 to 3 times per week. For men, you will want to choose weights that tire your muscles after only 5 repetitions.
You should feel muscle fatigue after a weight training workout. Allow your muscles 24 to 48 hours to rest. Women or people with joint problems may choose to do endurance training. For example, they may choose a slightly lower weight and complete 3 sets of 10 to Work half sets in between full sets. This means you should complete half the range of motion, from the bottom up or top down, to work the fast twitch muscle fibers as well as the slow twitch fibers.
Breathe slowly and never drop the weight. Control the weight until it is in its original position. Begin doing cardio exercise for at least 30 minutes 5 times per week. Interval training requires you to warm up, sprint or workout intensely for a short period such as 90 seconds , and then work out at a more moderate "resting" pace for a slightly longer interval approximately 2 to 4 minutes.
Repeat these sets for approximately 30 minutes, including warm up and cool down. The different intervals can vary based on the specific cardio activity. If you are new to interval training, consider having a personal trainer suggest a regimen for your experience level. Cardiovascular machines, like stair machines, bikes, ellipticals, and treadmills can be programmed to do interval training if you do not want to jog or swim while providing your own interval timing.
Make sure you sweat during your minute workout. While general activity is good, you will need to work your heart more intensely to reach weight loss and testosterone improvement goals. This is true for both strength training and cardio. If you are already fit, too much cardio exercise is likely to lower testosterone levels. Drink plenty of water before, during, and after exercise. Dehydrated people produce less testosterone after a workout. Intermittent fasting combined with moderate to high-intensity exercise has been shown to increase testosterone levels.
The idea here is that since you are fasting, your body will turn to stored fat for its fuel. Get a full night's sleep. Doctors recommend 7 to 8 hours of sleep per night. Less sleep can also make it difficult to lose weight. Moving around more and sitting less will balance your hormones, decrease stress, and result in weight loss. Make sure you hit at least 10, steps per day during the course of your daily routine. Reduce your stress levels. Stress produces the hormone cortisol and interrupts the production of hormones such as testosterone.
Spend 2 hours a day on leisure activities you enjoy. Try to bring your workday down to 10 hours or less. These activities can reduce stress and help you sleep better. Consider including sexual activity in the morning.
If low testosterone has affected your sex life, then consider changing sexual activity to the morning. Testosterone levels are naturally higher in the morning.
Getting vitamin D requires you to spend some time 15 to 30 minutes with a good amount of your skin in direct sunlight. Consider talking to a medical professional about vitamin D supplements if you work inside all day and cannot spend time in the sun. Take a zinc supplement. Moderate to mild zinc deficiencies have been shown to lower testosterone levels.
Some studies have shown that certain herbal supplements may help to increase testosterone or combat the effects of low testosterone. Some of these herbal supplements include: Tribulus terrestris, which has shown an increase in sexual activity in animal studies. Withania somnifera ashwaganda , which has been reported in preliminary clinical trials to increase sperm quality. Ginkgo biloba, which increases testosterone synthesis.
Yohimbe, which has been used to increase sexual interest and treat erectile dysfunction. Look for physical symptoms. Men with low testosterone levels may notice a variety of associated symptoms.
Erectile dysfunction ED , including a decrease in the number and quality of erections Smaller testes hypogonadism Decreased sperm counts A decrease in muscle mass leading to decreased strength and endurance Changes in blood lipids such as cholesterol levels Osteopenia softening of the bones and osteoporosis decreased bone density Hot flashes Swollen or tender breasts gynecomastia. Look for emotional symptoms. In addition to physical effects, men may also notice mood changes associated with low testosterone.
Decreased sex drive libido Fatigue Mood changes, including depression, irritability, and anxiety Problems with memory, concentration, or a sudden lack of self-confidence.
Have a blood test to determine the condition. Diagnosis involves a blood test along with a physical exam.