Every man hears how good testosterone is for his body.
Increasing your testosterone is known to do the following:
- Increases sex drive/libido
- Increases bone mass
- Better mood and mentality
- Increases fat distribution
- Increases muscle size and strength
- Faster recovery after workouts
- Increases red blood cell production
- Eliminates “foggy” feeling
- Wake up feeling well-rested
I am not going to bash the use of natural hormone replacement therapy (steroids) because they do a lot of good things for people who truly need it. The truth is steroids will help you get the increased testosterone levels very quickly. Unfortunately, most people don’t have the extra money to justify the costs which are usually very expensive and still increasing in price daily.
Luckily there are ways to boost your testosterone levels naturally.
Studies have proven that a significant increase in testosterone was noted after a strength training session. Strength training is literally one of the easiest ways to increase testosterone production.
Keep Your Workouts Short
High intensity workouts and a shorter duration will increase the release of testosterone produced. The longer you work out the more cortisol is produced in the body. Increased cortisol levels mean lower testosterone levels. So, keep your workouts between 30 and 45 minutes.
Don’t Over train
Overtraining has been linked to lowered testosterone levels. It will keep your cortisol levels elevated for a long period of time and during that time you will have suppressed testosterone levels. Give yourself plenty of time to rest in between workouts.
Get Your Sleep
No matter what the problem is we always hear that you should get sleep. It has never been more important than it is when trying to boost your testosterone. A University of Chicago study showed that lack of sleep can sharply reduce a healthy man’s testosterone levels. The effect is clear after one week of less sleep. Testosterone levels were greatly reduced on sleep restricted days. You need to aim for 6-8 hours of sleep per night. If you can’t get that, consider taking a 20-minute-long nap during the day.
Reduce or Stop the Alcohol
A glass or red wine or even a beer can be beneficial to your health but consuming large amounts in one night will seriously interfere with your testosterone production. Multiple health studies drinking a lot of alcohol reduces testicle size, it increases the conversion of testosterone to estrogen, it lowers testosterone levels dramatically. If you want an increase in testosterone, your drunk college days need to come to an end.
Keep the Family Jewels Cool
If you heat up your testicles by wearing tight underwear you are just basically lowering your testosterone levels. If your testicles are heated up to the same level as your body temperature, testosterone and sperm production will just simply stop until they are cool again. This is also why they are outside of your body.
Believe it or not, multiple studies have shown that when you portray masculine body language, your testosterone levels will spike significantly. Here’s how it happens. Standing up straight, looking people into the eyes, taking up space and walking slowly. It’s been reported that displaying confidence can increase your testosterone by up to 25%!
Stop Spanking It!
Unfortunately, one of the best ways to keep your testosterone high is to stop masturbating. In a Japanese study researching the correlation between ejaculation and testosterone, researchers saw minimal changes to serum testosterone levels prior 6 days of abstinence. Then suddenly on the 7th day, serum testosterone levels suddenly increased by 145%.
Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, which is another factor leading to low testosterone. The average American consumed around 12 teaspoons of sugar every single day. The lower you can get this number, the better off you will be.
Eat Plenty of Zinc
Zinc is very important for testosterone production, and supplementing your diet for as little as six weeks has been shown in studies to cause a significant improvement in testosterone among men with low levels. Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone. Zing truly is one of the best testosterone supplements you can buy.
Foods that are high in Zinc include:
- Kidney Beans
- Flax Seeds
- Pumpkin Seeds
- Lima Beans
- Dark Chocolate
Most people don’t know that Vitamin D is a steroid hormone. It’s also an amazing testosterone supplement. It is essential for the healthy development of sperm cells, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which will naturally boost libido. Getting more sun will also increase your vitamin D levels naturally as well.
Foods that are high in Vitamin D include:
- Soy Milk
Stress is known as the testosterone killer. When you’re under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone blocks the effects of testosterone because, from a biological standpoint, behaviors associated with testosterone may have lowered your chances of survival in an emergency.
Ways to reduce stress:
- Playing Games
- Listen to Music
Eat Healthy Fats
This means not only mono and polyunsaturated fats, like that found in avocados and nuts, but also saturated fats. These are essential for increasing testosterone production.
Foods that contain healthy fats:
- Soy Milk
- Olive Oil
- Peanut Butter
- Sesame Oil
Eat More Red Meat
Red meat is excellent for your testosterone production! It’s with natural cholesterol, saturated fat, and other favorable compounds that will help your body to produce testosterone.
Yes, organic foods are often most expensive. However, paying the extra few dollars can really benefit your testosterone production. Most of those normal grocery store foods are loaded with chemicals that tend to mimic estrogen, which lowers testosterone levels. Stop smoking as well, this will greatly reduce the amount of chemicals that are reducing the testosterone production.
Have questions feel free to email me directly.