The most common way that men boost their testosterone levels is by using androgenic steroids. But, these can be very dangerous if you are not careful or are using them incorrectly. Instead of buying anabolic steroids, there are many natural ways to increase your testosterone levels naturally without any side effects.
In this article, we will talk about how to boost your testosterone with the help of some smart tips.
- Eat A Healthy Diet
There is no doubt that a healthy diet can help you boost your testosterone levels quickly. This is because it helps to increase your body’s ability to burn fat. In fact, a study has shown that the people who have low testosterone levels had higher BMI (Body Mass Index) than those with normal testosterone levels.
If you want to increase your testosterone, then you need to eat foods that contain high amounts of nutrients like omega-3 fatty acids and antioxidants. These provide essential building blocks for human bodies and help in fighting off the free radicals.
- Get Enough Sleep
A lot of men think that they don’t get enough sleep. However, they often tend to neglect their sleep patterns. They just put up with it thinking that it’s “normal” or that they can “fix it later.” The truth is that getting too little sleep can cause a decrease in testosterone production.
It’s important to get at least 7 hours of sleep every night. If you are sleeping less than 7 hours, then try to find time to exercise during the day so that you can make up for the difference that you may have missed out on while you were asleep. Also, try to include more naps into your schedule.
Another tip to get better sleep would be to remove all electronics from your bedroom. Electronics emit electromagnetic waves that disrupt your circadian rhythm, which causes your body to produce fewer hormones including testosterone. So, when you wake up in the middle of the night, turn off your lights and use the light of the moon as a guide.
- Exercise Regularly
Exercise is one of the easiest ways to increase your testosterone levels. It boosts energy levels, improves your mood, reduces stress, and increases sex drive. You should do aerobic exercises like jogging, swimming, or cycling.
But, you also have to consider resistance training. There are lots of great workouts that are easy on your joints and muscles. You can even do them at home. For example, you could perform pushups, crunches, squats, lunges, or sit ups.
- Increase Your Intensity
The intensity of your workout plays a big role in increasing your testosterone levels. When you are working out at the same pace for long periods of time, your body goes into a state referred to as ‘catastrophic overtraining.’ This means that your body starts breaking down muscle fibers and tissues. So, instead of building muscle, you build injury.
To avoid this, you need to vary your workout to keep your body guessing. This is why interval training is such a good idea. Interval training involves alternating between intense bursts of activity followed by short breaks where you rest.
- Add More Protein Into Your Diet
Protein provides a number of health benefits. One of its biggest advantages is its ability to help increase muscle mass. Muscle tissue is one of the best sources of testosterone. So, if you want to increase your testosterone levels, then you have to add more protein into your diet.
You can get enough protein from whole foods like fish, lean meats, vegetables, nuts, and seeds. Or, you can supplement your diet with whey protein powder. However, make sure that you choose quality whey protein powder. Avoid cheap brands that offer inferior products.
- Quit Smoking
Smoking cigarettes can have a negative impact on your testosterone levels. Some studies suggest that smoking can reduce your testosterone levels by about 6 percent. Other studies show that it can suppress male hormone production by 20 percents.
- Use Supplements
Some supplements can help increase your testosterone levels. Vitamin D is one of them. Research shows that vitamin D deficiency leads to a lower testosterone level. So, take vitamin D supplements to raise your testosterone levels.
Also, magnesium is another nutrient that plays a vital role in boosting your testosterone levels. Magnesium supplementation can help your body convert food into fuel. As a result, your body produces more testosterone.
- Drink Alcohol Occasionally
When used properly, alcohol can actually increase your testosterone levels. In fact, drinking 2 drinks a day could lead to increased testosterone production by 1 percent.
However, excessive drinking can do more harm than good. Heavy drinking can result in a decrease in testosterone levels. And, chronic heavy drinkers are likely to experience irreversible damage to their testicles.
- Reduce Stress Levels
Reducing stress levels is one of the smartest ways to boost your testosterone levels. Studies have shown that stress can affect how much testosterone your body makes. Stress also contributes to obesity and heart disease.
Therefore, reducing stress will allow you to enjoy a healthier lifestyle. Try to limit your intake of unhealthy foods and beverages. Eat more fruits and vegetables. And, exercise regularly.
- Improve Your Sleep Patterns
Insufficient sleep negatively affects your physical and mental performance. It also lowers your testosterone levels. So, if you want to boost your testosterone levels, then make sure to get adequate sleep each night.
Try to go to bed before 11 pm to ensure that you get at least 8 hours of rest. Make sure that you avoid caffeine late at night since it can delay the onset of sleep.
- Get A Good Night Of Rest
Sleep deprivation affects both your psychological and physical health. Therefore, try to get at least 7 hours of sleep each night. Getting plenty of sleep will give your body the chance to repair and rebuild itself.
This will enable you to feel more awake and alert throughout the day. If you want to boost your testosterone levels, then you can consider getting a good night of rest.
- Don’t Be Too Obsessed With Performance
Many athletes spend too much time focusing on maximizing their performance. This can lead to obsessive behaviors that hurt their health and well-being.
Instead of obsessing over numbers, focus on enjoying what you do. If you love what you do, you’ll feel happy and fulfilled. This makes you more productive, creative, and resilient.
- Do Not Focus On What Others Think About You
Studies have shown that men who have higher self-esteem are usually more confident than others. Men who have low self-esteem tend to worry about how other people see them.
This can lead to anxiety and depression. It can also lower your testosterone levels. Instead of worrying about what others think about you, focus on yourself and being happy with who you are.
- Consider Alternative Therapies
There are plenty of alternative therapies that can help boost your testosterone levels. Some of these include acupuncture, massage, and chiropractic treatments.
However, you do not have to rely on these methods if you prefer conventional methods. Acupuncture works wonders for many individuals suffering from a range of ailments.
Massage therapists use various techniques that relax the muscles to enhance blood circulation. Chiropractors work on restoring proper alignment of your spine to relieve pain and discomfort.
- Get Rid Of Bad Habits
Doing things that will boost your testosterone levels does not mean that you have to completely change your lifestyle. Many bad habits still exist in our society.
For instance, many men smoke or drink excessively. Even though you may not realize it, these bad habits can lower your testosterone levels. If you want to boost your testosterone levels, then you have to eliminate these destructive habits.
- Try Different Methods
While there are plenty of ways to increase your testosterone levels, you might feel overwhelmed. Trying different methods is always recommended.
Sometimes, it takes multiple changes to achieve the desired results. For instance, you may have to alter certain aspects of your diet, exercise routine, and sleep patterns.
- Stay Balanced
Finally, to maximize your chances of success, you should stay balanced. This means that you should continue to eat clean and nutritious foods, exercise regularly, and get sufficient sleep.
However, it doesn’t mean that you shouldn’t change anything. Instead, you should only tweak your current lifestyle to fit into your new goals.
A person has the complete freedom to choose the best testosterone booster. For making this selection he need to keep in mind certain main factors that are crucial. The most important thing that matters for the person is the effect of the various options on the people. If the person will be alert then he can take the genuine decision.
Remember that it is okay to experiment with new methods. Just remember that you should follow the principles of balance to maintain your sanity and wellbeing.