10 Tips On How To Increase Testosterone NaturallyTestosterone is essential for any male, especially those of the alpha variety. It is the driving force, the essence, the very lifeblood of the powerful male figure. Testosterone is responsible for a multitude of bodily functions and effects, not one of them even remotely undesirable. Let’s take a look at how to increase testosterone naturally.
Healthy testosterone production will increase vitality, confidence, libido, enhance sleep, improve fertility, and intensify strength and muscle building capabilities to optimal levels.
There are a number of lifestyle choices that can send your natural testosterone levels through the roof, and here are the top 10…
1- Consume Quality Protein
Protein provides the building blocks of muscle. While it’s important to consume adequate amounts to support recovery and growth, it’s the source of this protein that’s the most important factor. Apologies to all vegan readers but there really are no better testosterone boosting proteins than those from animal sources.
Animal proteins, especially those found in eggs, milk, and red meats, are biologically superior when it comes to stacking on muscle and boosting anabolism. Apart from their excellent chemical make-up, these foods also come hand in hand with testosterone boosting animal fats, so make peace with your inner caveman
2- High-Intensity Weight Training
Don’t just stroll into the gym and go about your business half-heartedly. Get stuck in! Lose the cell phone, get into the zone, focus, and get the job done. Cut rest time between sets down to 45-90 seconds, and aim to have your entire resistance workout done within an hour, preferably 45 minutes. The longer you stay in the gym the more your stress hormones will rise, and these are the enemy of testosterone.
The more intensity you apply, the more your body will favor anabolism.
Big lifts such as squats, deadlifts, and bench press will put you in testosterone heaven. The sheer intensity of these lifts causes the body to flood with muscle building hormones, like testosterone and human growth hormone. So, no more messing about, get in the gym, and get intense!
Related article:The 8 Biggest Muscle Building Myths
3- Stand Proud
Prepare yourself for what is quite possibly the easiest of these tips to implement.
Your body language can drastically affect your testosterone levels. This is not just a theory or a crackpot idea, the forces of science have spoken; if you behave like an alpha male, you will move one giant step towards becoming one.
Walk tall, stand proud, shoulders back, chest out, head up. Lose the frown and exude confidence. Who’d have thought that the very way you walk into the gym just might make or break your workout?
4- Healthy Fats
Back to dietary fat again. Fat intake boosts testosterone, that is a fact, the caveman diet does hold some water. But if you fill up on saturated animal fats at every meal, you’ll find yourself on a one-way trip to the coronary department. What you need is to fill your diet plan with plenty of testosterone boosting healthy fats.
Monounsaturated fats, found mainly in oils, nuts, and healthy spreads, are great for boosting anabolism, as well as protecting the heart and improving overall health. Fish oils, found in…. well, oily fish, are also excellent sources of healthy fats. Fat’s had a bad rap for too long, it’s time to educate and incorporate.
Sleep is essential for recovery, growth, and overall good health, but many people don’t realise that it is absolutely vital for healthy testosterone levels.
Like protein, sleep is all about the quality. You need 7-9 hours of unbroken, good quality sleep per night to achieve optimum results. So, cut the caffeine in the evening, don’t eat huge meals too late, switch off the TV or computer a good half hour before bedtime, block all light from your bedroom, and get some serious Z’s.
Napping is also great for elevating testosterone and building muscle, but keep them under half an hour to avoid waking up feeling like you’ve had a lobotomy.
There are many great supplements and herbs out there that have been shown to raise testosterone levels. Steer clear of prohormones, many are just analogues of anabolic steroids, cleverly designed to skirt the law.
Readily available, and relatively inexpensive supplements, such as Tribulus Terrestris, ZMA, and d-aspartic acid have been shown to increase natural testosterone production. These supplements are best taken in cycles of a few weeks at a time in order to maintain their effectiveness.
Related article: 15 Best Foods For Boosting Testosterone Naturally
7- Stay Lean
Back to fat again, but this time the stuff that accumulates under our skin.
While dietary fat raises testosterone levels, holding onto a spare tire will have the opposite effect. The leaner you are, the higher your testosterone output will be. So, this means hours and hours on the treadmill do it? Nope.
Performing hours of low-intensity cardio will burn fat, but it will also arrest muscle growth. Chugging away on a treadmill is a surefire way to elevate stress hormones and chip away at your testosterone. But, there is good news. There is a form of cardio that strips fat, takes a fraction of the time, and even ups testosterone!
This is called High-Intensity Interval Training (HIIT) and it can be done in under 20 minutes. As you may have guessed, HIIT involves high-intensity bursts of activity.
The key is to slow up, catch your breath, and allow your heart rate to drop back into the aerobic zone before heading off on another lung-bursting exertion.
An example of an effective HIIT session would go like this… warm up thoroughly, then put in 15-20 second bursts of sprinting at 90-95%, followed by jogging back down to the recovery zone and going again… and again… and again. After 15-20 of these cycles, warm down thoroughly, then hit the showers. Three of these sessions per week will see the fat melt away and your testosterone levels soar.
8- Cut Stress
As you may have gathered, stress is the enemy of testosterone, and muscle building in general. The main stress hormone, cortisol, all but cancels out the effects of testosterone in the bloodstream. You have to cut stress to boost results.
Does your busy schedule stress you out? Make an action plan, a way to streamline aspects of your day and give you time to relax.
Try meditation and yoga.
These aren’t just pseudoscientific hippy pastimes, they really work. Yoga will also increase flexibility, helping you to train harder and avoid injuries in the gym.
And remember, if you can do something about a problem right now, do it. If you can’t take action at this moment in time, what’s the point in stressing over it?
9- Limit Alcohol and Drugs
Everyone likes to let loose every now and then, and that’s perfectly healthy. However, you must bear in mind that drinking alcohol is devastating for your testosterone levels. In fact, taking more than 3 or 4 drinks will virtually shut down testosterone production!
Try to limit the number of days on which you drink, and try to be sensible when you do. If you fancy a tipple with your meal, go for red wine. A small amount of the red stuff has been shown to potentially maintain testosterone levels by blocking its excretion.
Many drugs also have a negative effect on testosterone production, and not all of them are illegal. Over the counter meds like Tylenol wreak havoc on your muscle building capacities, so only reach for the pill pot when absolutely necessary.
The best has been saved for last. Here’s the news you want to hear… sex has a positive effect on testosterone levels, and in more ways than one.
While having fulfilling sex, itself, has been shown to raise testosterone levels, even if only temporarily, getting jiggy between the sheets also relieves stress, increases confidence, aids with sleep, and burns a little fat. So there you have it, get skyrocketing that testosterone, now!
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