Testosterone is an important hormone for any male body and managing the levels and even increasing it can be difficult. Depending on the food you are eating a lot of it can have a serious impact on a mans health. That being said there is certainly a way around that problem and actually there is a method that you can take up to double your testosterone naturally as well. For the record though, what is being suggested in this article is through self-experimentation and you should be talking to a professional nutritionist or doctor to see if this is right for you.Furthermore this process isn’t instant results. In fact this lifestyle shift may take 90 days or more for you to see results.
Now, let’s begin.
A lot of men these days think they can pop a few pills and magically boost their T levels. That’s simply not the case if you’re eating unhealthy foods, getting no sleep and not exercising at all. No amount of supplements will help you if you are doing nothing but that.
That being said, if you are following what is being suggested here, you’ll be able to get some benefits from these particular items:
Vitamin D3 – This vitamin is actually more of a hormone, but still provides a lot of health benefits. Even though our bodies make vitamin D naturally a lot of us spend time indoors now which actually causes a deficiency in vitamin D3 for us. A lack of D3 can actually contribute to lower T levels.
Omega-3 Fish Oil – Fish oil has been shown to lower SHBG as well boost production of hormones that trigger testes to produce T. Furthermore fish oil has healthy fats that can help remove gunk from our blood.
Eat A Well Balanced Diet
What we eat plays a massive role in testosterone production. Our glands need specific minerals in order for testosterone to even get started. Some of the common minerals are things like zinc and magnesium. Furthermore you’ll also need Leydig cells to make cholesterol in order to make the testosterone too.
With this in mind, you want foods that can help in those particular areas. Foods like broccoli, cauliflower as well as cabbage can boost T levels by removing estrogens that dampen testosterone levels.
Another thing to consider is cholesterol and fat. Even though most people think cholesterol is a bad molecule for us, the relationship with male bodies is complicated.
We can’t get into it now, but there is actually a lot research out there that suggests that men who had a higher fat and cholesterol intake boosted T levels. Furthermore, those opting for low/no-fat diets had lower testosterone levels.
At the end of the day, the foods you will be sticking to eggs, meat, nuts, lots of greens and fruits. Even though this sounds like much like a Paleo diet, you can opt for grains as well. In the end you want a lot of protein, but a moderate amount of carbs since high protein low carb diets actually drop T levels.
The next thing to consider is exercise. It’s clearly vital to boosting testosterone, however it can do it in two ways. First is certain exercises that men do cause the body to produce more testosterone. Second is that exercise helps to boost muscle mass and lower body fat. The more muscle you have, the more T is produced and will have.
Below are some exercises to do to boost T levels.
Weight lifting – You need to start lifting and ideally lifting heavy. Short circuits from weight machines won’t cut it.
HIIT Training – High Intense Interval Training. These exercises are short, but intense bursts of exercises followed by a less-intense recovery period. All in all these trainings are helpful in boosting T levels but they have shown to improve athletic condition, fat metabolism, and muscle strength.
More & Better Sleep
Researchers have found that more sleep overall produces more T than those who lack sleep. Overall those who get less than five hours of sleep in a week drop T levels by 10-15% compared to those who get enough sleep.
Part of the reason that is is because sleep also manages cortisol, a stress hormone that can cause serious damage to T levels. We recommend you aim for 8 to 9 hours of sleep per night, but also to improve the quality of sleep too. Some things that help with that is limit exposure to blue light at night as well as take warm showers before bed.
Stress can cause a lot of problems mainly in the form of cortisol. In order to avoid stressful situations, you want to be mentally prepared for it. Some things you can consider to help with that are things like meditating daily, practicing deep breathing exercises, or going for a walk if you are starting to feel a little stressed.