6 Health Hacks to Increase Testosterone Naturally
Are you experiencing a decreased sex drive, depressed mood, erectile dysfunction, or loss of memory? Or maybe you want to increase your testosterone levels to enhance your workouts and build a better physique? Your testosterone levels could be affecting your mood, sex drive, memory, and ability to gain muscle.
The only way to know for sure is by getting your levels checked through a blood test, but since testosterone levels are known to vary throughout the day, you’ll probably need to take multiple tests to get an accurate reading.
If the results come back and it is confirmed that your levels are low, you can turn to a more synthetic approach. There are a number of chemical testosterone products on the market, but if you’d rather go with a more natural approach, there are options for you to take advantage of, too.
Here are six tips to naturally boost your testosterone levels:
1. Start Strength Training
In addition to a high intensity workout, strength training can boost your testosterone levels. You’ll want to increase weight and lower the number of reps, and then focus on exercises that work a larger muscle groups, like dead lifts and squats.
If you want to up the intensity and make it harder, you can do so by going slower. Slow down your movements to turn it into a high intensity workout. This puts more stress on the muscles. Slower movements allow the muscles to access the maximum number of cross-bridges between the protein filaments.
2. Increase Vitamin D Levels
Vitamin D is a steroid hormone and is essential for the healthy development of sperm cells. It helps maintain semen quality and sperm count in men. Subsequently, Vitamin D increases levels of testosterone. It was found that overweight men who consumed Vitamin D supplements had a dramatic increase in testosterone levels after just one year.
Having a Vitamin D deficiency is commonly found in the United States and many other regions around the world because people do not spend enough time outdoors and in the sun to boost their body’s Vitamin D production.
The first step fixing this problem and making sure you’re benefiting from adequate levels of Vitamin D is to find out what your current level is. You do this by having a 25(OH)D test. The optimal vitamin D level is 50-70 nano grams per milliliter.
Sun exposure is the best way to optimize your Vitamin D levels. Expose sun to your skin until it turns a light shade of pink. This is usually the necessary amount needed to achieve Vitamin D production. If getting outside in the sunshine isn’t an option for you, you can use a tanning bed— with electronic ballasts instead of magnetic.
3. Cut Down on your Sugar Intake
The sad truth is that sugar decreases testosterone levels. It’s because sugar leads to a high insulin level, which is a contributing factor of low testosterone. The average American consumes 12 teaspoons of sugar a day. That equals two tons of sugar during a lifetime.
It is no mystery as to why we consume sugar. It taste good, but on a more biological level, it also triggers dopamine and opioid signals in the brain, making us feel good. But physically, sugar can be harmful.
Most people see the benefits of cutting sugar from their diets fairly soon after making the change. Eliminating grains will help, too. Foods like bagels, waffles, and breads are high in sugar and fructose.
4. Enjoy Healthy Fats
Eat healthy fats — this means eat polyunsaturated fats (found in avocadoes and nuts). A diet with less than 40% of fat sources that are mainly from animals leads to a decrease in T-levels.
Your body requires saturated fats from animal meats and vegetable sources. Consuming foods like chicken, red meat, dairy, certain oils, and some tropical plants help provide your body with the healthy fats it needs. Favoring sugary foods instead will directly affect your health and weight.
Some examples of healthy fats to eat more of:
– Olives and Olive oil
– Coconuts and coconut oil
– Palm oil
– Butter (made from raw grass-fed organic milk)
– Organic pastured egg yolks
– Raw nuts (almonds or pecans)
– Grass-fed meats
– Unheated organic nut oils
5. Branch Chain Amino Acids (BCAA) and Whey Protein
According to research findings, BCAAs improve testosterone levels, especially when taken along with undergoing a resistance training regime. BCAAs are available in pill form, but the highest levels of BCAAs will be found in dairy products, like in cheeses and whey protein formulas.
Leucine from consumed food is often wasted because it is used as a stepping stone instead of an anabolic agent. To make sure it is used as an anabolic agent, the leucine consumption needs to be upped much higher than what is required for daily maintenance.
Remember, using leucine as a free form amino acid can end up being counterproductive if they are artificially administrated. Then, they rapidly enter your circulation, interrupting insulin function and impairing the body’s glycemic structure. The best form of leucine that will benefit the muscles is found in food.
6. Reduce Stress
This might be the hardest step to follow because stress is so common to everyday life. But if you’re under a lot of stress, your body will release high levels of cortisol, a stress hormone that blocks the effects of testosterone. It does this because testosterone behaviors (competition, aggression, sexual desire) can be seen as a way to lower your chances of survival in a case of an emergency.
When you’re under stress, your body makes the “fight or flight” response a priority, ignoring all other things, including testosterone production.
Experiencing chronic stress or high levels of cortisol for long periods of time can result in permanent effects in testosterone production. Testosterone effects can end up being blocked for a long time.
To manage stress, try the EFT tool (Emotional Freedom Technique). It’s similar to acupuncture without the needles. It’s an effect and free tool for releasing emotional baggage painlessly. Even children can use it. If you’re interested in this tool, look it up. There are plenty of resources online with guides on how to take advantage of EFT.
Some more stress-reduction tools are prayer, meditation, laughter, and yoga. You can learn relaxation skills, too, such as deep breathing or visualization. If you create a positive visual image of how you’d like to feel, your subconscious will help you meet that image biochemically and neurologically.
If you’re looking to supplement your testosterone levels, well look no further.