7 Ways to Increase Testosterone Naturally

Testosterone is produced in both men and women, an interesting fact considering it’s primarily associated with males. However, it is produced is much higher quantities in males. Accordingly, these significantly higher production levels help in the development of distinguishing male features.

It is also an anabolic hormone, which along with the other anabolic hormones, such as human growth hormone, and insulin-like growth factor-1 aid in the development of building muscle.

Numerous problems are linked with low levels of testosterone, including lack of drive and motivation, low libido, slow recovery from workouts, feeling weak and inability to build real muscle. I think you’ll agree that these low levels are not ideal!

You work on putting things right with the suggestions below and get back on track to living a fulfilling life.

#1. Lift Weights Regularly

There is nothing better to build testosterone naturally. First, let me be more specific with what I mean by lifting weights. Good old-fashioned strength training is the name of the game. Heavy compound lifts, anywhere from 1 to 5 reps and where you take 3 to 5 minutes rest between the work sets for full recovery.

Getting stronger is a fantastic indicator that your testosterone levels are in a good place. How will you know you are getting stronger? Well, you implement some progressive overload format and when you are lifting heavier weights, getting more volume on your work sets, then you know.

However, the key is not to overdo it! You want to finish up your workout feeling good with high energy levels, don’t crush yourself. This has a negative effect on the body. When you start stressing the body, it will release the stress hormone cortisol, which will negate your good work and leave you feeling tired and beat up.

Finish the workout wanting more, not barely moving!

HIIT cardio is not a good option either if your testosterone levels are low. Avoid as these types of workouts can bring a lot of unwanted stress on the body.

#2. Eat a Well Balanced Diet

The benefits of a well-balanced diet seem endless, they really do. You can throw on increasing testosterone levels onto the list too. I will never get tired of saying, base 85% of your diet around whole, nutrient dense foods. Processed foods are an easy way out and no true benefits to your daily life.

I don’t know about you, but I know for me that I feel a hell of a lot better when I eat clean the majority of the time. I’m not a hater on any of the macros, and consume them in quantities that I feel is right for me. It’s a bit trickier when you are on restrictive diets, but you have the option to supplement if you are lacking any essential nutrients in your diet.

There are numerous foods like with boosting testosterone and as I said above, if you have a balanced nutrient dense diet, you will be covered. Make sure you are getting the essential nutrients in adequate amounts and reap the rewards.

#3. Get Enough Sleep

Getting enough sleep is subjective! It is different for everyone. My sweet spot is around 7 hours, and this is similar for many. I know people survive on less than this and seem to function fine. There are a litany of side effects linked to lack of sleep, and it's easy to see why. Deep sleep is the body's time to slow down and recover.

Burnout is a real possibility when you quit on sleep

When you aren’t giving yourself this adequate time, you can understand why over a period of time, issues such as low testosterone can arise. You need to give yourself every opportunity of achieving this deep sleep state. Reading prior to bed is a great option, focus your mind on something else, it’s a better alternative than watching a screen and then wondering why you can’t sleep.

I recommend aiming for 7 hours nightly, but you know your body better and what you can work on. Just be mindful that if you are cutting on your sleep and constantly have low energy levels, lack of sleep is playing a huge part.

#4. Manage Your Stress Levels

Not easy to do at times, depends on what you have going on in your life. High stress levels will get that nasty cortisol flowing around the body again and hammer away at your testosterone levels. Not an ideal state to be in. Stress effects everything, from your sleep, what you eat, how you interact with people.

Taking a timeout from your daily life can help tremendously. Meditation and working on breathing techniques can help. Whatever you like to do to have fun is paramount, working out, socializing, playing golf, do something that makes you happy, laugh more! No joke, laughing is really therapeutic.

Long term solution? You need to identify the root cause of your stress and find ways to deal with it. Whether that be conditioning your mind to manage situations better or finding different platforms that help you grow as a person. A stressful life just isn’t worth it.

#5. Soak up Some Sunlight

Getting outside, preferably when the sun is shining, does wonders for the soul, not to mention assisting with your daily vitamin D requirements. Sunlight also, helps improve your mood (I know you’ll agree if you live in a place that doesn’t get much) and also increases energy levels.

It’s a win-win really, you're outdoors being active and soaking up the sun.

This world is transitioning more and more to a virtual world, it's too easy to not leave your home now. Get out and enjoy the world, just don’t overdo on the sun rays or apply sunscreen if you are on a big adventure. Anyway, sunlight will get you active, improve your mood and help raise those testosterone levels.

#6. Supplements

As mentioned above, supplements are a viable option for numerous reasons. Maybe you are lacking nutrients in your diet, or you are not getting quality sleep, or maybe you just don’t get enough natural sunlight where you live.

So, what supplements are in play? Vitamin D is applicable for many people due to the lack of natural sunlight. Try magnesium if you have trouble sleeping. A multivitamin is an all-rounder and will help with many body functions. Creatine is a serious option for building both strength and muscle.

Ashwagandha is a herb that can help reduce stress and anxiety.

#7. Avoid Products That Contain Parabens

Parabens are found in numerous products, from shampoos to skincare products. Parabens are chemicals that can interfere with the body's hormones, particularly estrogen and testosterone.

They are estrogen like compounds that disrupt hormone balance of both males and females.

It’s important to be aware of parabens and when purchasing products, look for paraben free or BPA free on the labels.

Recap

Low testosterone levels produce a number of side effects. Markers such as low motivation, sex drive, poor recovery from workouts and minimal muscle development can be indicators of the problem. You should also consider seeing a doctor and getting a blood test done to see where you are truly at.

Implement the options above and when you get your levels tested again in 6 months time, I don’t see any reason why low levels will not raise. You will have good indicators as you progress. Things like getting stronger, building muscle, even a little aggression because there is no downside to be a raging bull in the bedroom!