Table of Contents
- Testosterone Replacement Therapy Risk
- Lose Weight Increase Testosterone
- Testosterone Building Workouts
- Sugar Decreases Testosterone
- Stabilize Insulin Levels
- Get Lots of Daily Sunlight Exposure
- How Much Sleep For Testosterone Production?
- Is There Estrogen In Drinking Water?
- Stress and Low Testosterone
- Stretching Exercises and Yoga
- Natural Testosterone Food Boosters
Low testosterone levels are becoming much more common today. In fact, there was an article in Forbes stating your father and grandpa had more testosterone than you – and that prescriptions for testosterone ‘more than doubled’ from 2010 to 2013. (Source)
10 years later, in 2023, the situation has only worsened!
Men in their 20s and 30s are seeking testosterone replacement therapy (TRT) in droves. While TRT does address and fix the problem for millions of men, it comes with a few downsides.
Testosterone Replacement Therapy Risk
For starters, it suppresses your normal hormone production. If you’re on TRT, your body will stop producing testosterone naturally. This means that TRT is a long-term commitment. You’ll have to be getting your dose at regular intervals, which can also be a hassle.
TRT can have several negative side-effects such as fluid retention, acne, sleep apnea, and more. It goes without saying that if you’re considering TRT, it’s best to consult a qualified doctor who specializes in men’s health.
As tempting as TRT may be, before you hastily look at it as the ONLY solution to the problem, it’d be best to try and raise your own testosterone levels naturally. This is possible, and once you do it, you’ll not need to constantly see a doctor for testosterone therapy.
You’ll be addressing the root cause of the problem rather than just trying to overcome the symptoms.
If you’re looking to naturally boost your testosterone levels, there are several methods you can try. From exercise and diet changes to stress reduction techniques, these natural approaches can help optimize your hormone levels and improve your overall health. Read on to discover 10 effective ways to increase testosterone naturally.
Lose Weight Increase Testosterone
This is the MOST important step of the lot. Most men have low testosterone because they’re overweight or obese. Beyond a certain fat percentage, your body will have higher estrogen levels.
Losing weight can have a significant impact on your testosterone levels. Excess body fat, especially around the waist, can lead to lower testosterone production. By shedding those extra pounds, you can help increase your testosterone levels naturally.
If you’re overweight, the aromatase enzyme in your body will not only convert testosterone to estradiol (estrogen), but your body will also signal the hormones to reduce testosterone production.
So now you have 2 problems – your body decreases production of testosterone and transforms whatever testosterone you do have into estrogen. Not good!
You must break this cycle by losing your excess pounds until you’re below 15% bodyfat. This is crucial!
Testosterone Building Workouts
One of the most effective ways to increase your testosterone levels naturally is through regular exercise. Exercise will not only burn calories and help you lose excess fat, but it’ll also boost your testosterone levels. Here are a few rules you’ll want to follow:
- Focus on resistance training. Aim for 3 sessions a week.
- When doing cardio, focus on high intensity interval training (HIIT)
- Challenge yourself during your workouts but don’t overdo it.
- Compound exercises which work larger muscles (especially the legs) are more beneficial for raising testosterone levels.
Incorporating testosterone building workouts into your fitness routine can help stimulate hormone production and improve overall health. Focus on compound exercises that target large muscle groups, such as squats, deadlifts, and bench presses. These exercises require a high level of effort and engage multiple muscles, leading to a greater release of testosterone.
When your testosterone levels are low, you cannot train the way you used to when you were in your teens and twenties. You need to watch your cortisol levels now.
So, your HIIT sessions should be no longer than 10 minutes. Go hard to stimulate your body, but don’t go on for too long. Avoid endurance activities such as long-distance running, triathlons, etc.
The same applies to resistance training. Aim for at least three to four strength training sessions per week and keep your training sessions to just 60 minutes each. The goal is to get enough activity to benefit your body without wearing yourself out.
Remember to challenge yourself and gradually increase the intensity and weight as you progress.
Sugar Decreases Testosterone
Consuming excessive amounts of sugar can have a negative impact on testosterone levels. When you consume high amounts of sugar, it can lead to insulin resistance, which can disrupt hormone production and regulation in the body.
Additionally, sugar consumption can lead to weight gain and increased body fat, which can further decrease testosterone levels.
Reducing your sugar intake or even eliminating sugar from your diet will have a profound and positive effect on your body’s inflammation, cholesterol levels, testosterone production and much more.
To optimize your testosterone levels, it’s important to limit your intake of sugary foods and beverages and focus on a balanced diet that includes plenty of fruits, vegetables, lean proteins, and healthy fats.
Keep a food journal and religiously track your sugar intake.
Stabilize Insulin Levels
One of the key factors in maintaining healthy testosterone levels is stabilizing insulin levels. Insulin is a hormone that helps regulate blood sugar levels, but when insulin levels are constantly elevated due to a high sugar intake, it can disrupt hormone production and regulation in the body.
Since it’s very low in carbs and sugars, the body’s insulin levels are stable most of the time. Now the body is primed to lose weight.
To stabilize insulin levels, it’s important to limit your consumption of sugary foods and beverages and focus on a balanced diet. Additionally, regular exercise and maintaining a healthy weight can also help stabilize insulin levels and promote optimal hormone balance.
There are 2 ways you can stabilize your body’s insulin level. You could either get on a keto diet… or… you could practice intermittent fasting with a 6-hour eating window and an 18-hour fasting window.
You could do one or both. It’s up to you. What matters is that your insulin levels are relatively stable throughout the day… and this will aid in testosterone production.
Get Lots of Daily Sunlight Exposure
Sunlight exposure is crucial for maintaining healthy testosterone levels. Daily sunlight will ensure that your body has sufficient vitamin D.
When your skin is exposed to sunlight, it triggers the production of vitamin D in your body, which is essential for testosterone production. This will also help regulate melatonin production which leads to better sleep and sleep-wake cycles.
Aim to spend at least 15-20 minutes in the sun each day, preferably during the morning or late afternoon when the sun is not too intense.
If you live in an area with limited sunlight or during the winter months, consider taking a vitamin D supplement to ensure you’re getting enough of this important nutrient.
Remember to always protect your skin from excessive sun exposure by wearing sunscreen and protective clothing.
How Much Sleep For Testosterone Production?
Getting enough sleep is crucial for maintaining healthy testosterone levels. Studies have shown that sleep deprivation can lead to a decrease in testosterone production.
Ideally, you should be getting about 8 hours of sleep. Some people find 6 or 7 hours sufficient. The rule of thumb is that you should get enough sleep so that you’re not sleepy throughout the day or groggy when you wake.
For optimal testosterone production, quality sleep is imperative. You’ll want a fixed sleep schedule where you go to bed at the same time and wake up at the same time daily – including weekends.
Adequate sleep is essential to achieve healthy testosterone levels. Additionally, establishing a consistent sleep schedule and creating a relaxing bedtime routine can help improve sleep quality and promote hormone balance.
Is There Estrogen In Drinking Water?
There have been some concerns about the presence of estrogen in drinking water, particularly due to the presence of hormone-disrupting chemicals in the environment. Our drinking water these days may contain estrogen and other substances such as fluoride which could wreak havoc on our hormones.
One of the best ways to remedy this problem is to run your drinking water through a filter before you consume it. There are many different brands of water filters being sold online that will help to remove the estrogen and other impurities in the water. Do your research and choose one that is right for your needs.
It is always a good idea to stay informed about the quality of your local drinking water and take necessary precautions if needed.
Stress and Low Testosterone
Chronic stress can have a negative impact on testosterone levels. When the body is under stress, it produces cortisol, a hormone that can inhibit the production of testosterone.
It’s a common understanding among men that stress can affect one’s ability to get an erection. Work stress, financial stress, even fear of performance in bed can be a mood killer.
Erectile dysfunction from stress is a symptom… but it also shows how stress can negatively impact the body – including your testosterone production. Finding effective ways to manage stress, such as through exercise, meditation, or therapy, can help to maintain healthy testosterone levels.
Take time to de-stress and have fun. Allow your mind some space and time to relax. This will calm your body and help it function better. It’ll be more primed to produce testosterone when it’s not flooded with cortisol (stress hormone) all the time.
Stretching Exercises and Yoga
Stretching exercises and yoga are not only great for improving flexibility and reducing muscle tension, but they can also help increase testosterone levels. Stretching daily will not only release stress held in your muscles, it will also make your body more limber.
Certain yoga poses, such as the Cobra pose and the Bridge pose, have been found to stimulate the production of testosterone in the body. Doing the Cobra pose or Bridge pose for 2 minutes will help to increase your testosterone levels.
Additionally, stretching exercises can improve blood flow and circulation, which can also have a positive impact on testosterone levels.
Incorporating these activities into your daily routine can be a natural and effective way to boost testosterone and improve your overall health.
Natural Testosterone Food Boosters
While cleaning up your diet is great, eating healthy alone is not enough. In addition to exercise, there are certain foods that can help boost your testosterone levels naturally.
You’ll need to eat the right foods which aid in testosterone production. Below you’ll find a list of foods to consume. It’s important to maintain a balanced diet and incorporate these foods into your meals to support healthy testosterone levels.
- Eggs (soft-boiled)
- Red meat
The tips above when applied daily over 3-4 months will have a tremendous effect on your body’s ability to produce its own testosterone. It’ll take time and consistent effort to remedy this problem because you’re fixing the root cause in a holistic manner.
Unlike Testosterone Replacement Therapy which takes effect faster, the steps above will take a longer time to influence your body. But if you give yourself that time and make your body healthy, it’ll produce its own testosterone in sufficient quantities and you’ll not need to pay doctors just to get TRT shots, gels and whatever else they may prescribe.
From exercise and diet changes to stress reduction and getting enough sleep, these natural approaches can help boost your testosterone levels and improve your overall health. The natural way is the best and most sustainable way in the long run. Try these 10 testosterone boosting tips for a few months and you’ll never look back.