These are the 8 best ways to boost testosterone naturally. No patches, lotions, or injections required.
Testosterone is usually associated with masculine traits like strength, body hair, and aggressiveness, but both males and females need it for proper sexual and physical development.
Testosterone is crucial to a woman’s health. It keeps their bones strong, increases libido, and provides emotional stability. A decrease can lead to muscle loss and weight gain.
Men with low testosterone have more heart disease, depression, and dementia.
Incorporate these 8 strategies to boost testosterone levels naturally.
1. Lift Weights
Resistance exercise supercharges testosterone production and research has demonstrated that heavier loads work best. Focus on compound movements like squats, deadlifts, presses, and rows.
Rest periods matter too: Studies show that resting 90 seconds between exercises is ideal.
High-intensity activity boosts testosterone.
A study published in the British Journal of Sports Medicine compared the effects of sprint intervals, running, and a strength training circuit on testosterone levels. Only the sprinters experienced a significant increase in testosterone levels.
3. Keep Cortisol in Check
Cortisol is our primary stress hormone. While it does some good, too much can lower testosterone production and cause low libido and impotence.
4. Get Your Vitamin D Levels Checked
Research shows that men with adequate vitamin D have much higher testosterone levels.
One study found that when healthy male subjects take 3,332 IU’s of vitamin D daily for a year, they have 25.2% more testosterone on average when compared to placebo.
The optimal amount of vitamin D in the blood is between 50 and 70 Ng/dl. A supplement may be necessary to hit that target. Here is the product I recommend.
5. Use Carbohydrates Strategically
Post-workout carbohydrate consumption suppresses stress hormones like cortisol, which keeps testosterone levels up.
Slow-digesting carb sources such as sweet potatoes and oatmeal work best. Processed carbs like pasta and bread can have the opposite effect.
Researchers found that 75 grams of pure glucose—and the resulting blood sugar spike—was enough to slash testosterone levels by as much as 25% for hours.
6. Eat Fat
A low-fat diet reduced testosterone levels in middle-aged men according to one study.
Research on male athletes found that saturated fat, monounsaturated fat, and cholesterol intakes were positively associated with testosterone levels.
In case you didn’t know, testosterone is made from cholesterol.
Excellent sources include organic, pastured beef, eggs, and butter, and extra virgin olive oil, raw nuts, and avocados.
Worried about cardiovascular disease? A study in the journal Annals of Internal Medicine found no association between saturated fat and heart attacks. Read more here.
7. Reduce Your Toxic Load
Factory farmed animals are given antibiotics and growth hormones and their feed contains soy and dioxins, all of which can increase estrogen levels and interfere with the male reproductive system.
8. Get More Zinc
Zinc deficiency predicts lower testosterone in men. Research conducted at the University of Tehran found that zinc also promotes healthy sperm counts in men.
This mineral increases testosterone levels by preventing an enzyme from converting testosterone into estrogen. If you eat little shellfish, you may need a supplement. This is the product I recommend.