If you’re looking to increase your testosterone levels naturally, there are a few easy steps that you can integrate into your life that will carry you in the right direction. In this list, we have separated the steps into three categories: things to do, things to avoid, and how to eat.
JUST DO IT:
1.) Exercise, exercise, exercise. The body needs exercise to regulate stress levels and hormone production. In order to optimize testosterone production you’re going to have to get out of the house and work up a sweat. Ideally, you should focus on working multiple muscle groups—compound lifting—in heavy-weight, low-rep sets. Don’t worry if you start slow—increasing the amount of time you spend exercising will yield valuable results almost immediately.
2.) Sleep 6-8 hours every night. The body needs sleep to reboot and recharge. Studies have shown the getting a few more hours of shut-eye a night helps regulate testosterone levels. It also helps you feel better so you’re more likely to follow the other 9 steps, as well. So if you’re reading this late at night, go to bed! You won’t regret it.
3.)Sex is great. That’s right, one of the most important steps is arguably one of the most enjoyable. Having sex—even just getting an erection—daily signals your body to boost its production of testosterone. More sex, more testosterone; what’s not to like?
CUT IT OUT:
4.) Soy is bad. According to several recent studies, soy is thought to contain chemicals that lead the body to replace testosterone with estrogen (a female sex hormone). While the affects aren’t so pronounced as to cause uncontrollable and unexplainable bursts of giggling or sudden urges to cuddle with your wife and watch The Notebook, consuming too much soy lower your libido, as well as your masculine energy. So cut out the veggie burgers and low fat soy lattes man, it’s just not worth it.
5.) Alcohol, in any amount exceeding moderation, is bad news for men. Like soy, alcohol skews the balance of testosterone to estrogen in the body. Studies have demonstrated that men who drink too much alcohol actually experience breast growth—and we’re not talking well-defined pectorals. Limit alcohol consumption as much as you can.
6.) Stress is killer. Testosterone production is like any other bodily function in that it is severely diminished under the presence of excess stress. So chill out for a while and take some time off your worries. Some men have found yoga or other forms of mediation to be extremely help. Forgot whatever misconceptions you may have about mediating or relaxing being effeminate. The truth is that men need a break from the daily grind just as much as anyone else.
EAT TO LIVE:
7.) Eat 6 small meals a day rather than 3 large ones. Doing this will cause your metabolism to burn at a constant rate, increasing the amount of calories your body burns per day while at the same time giving your testosterone production a boost. Men who make this change find that they feel less hungry and more energized throughout the day. It’s not necessarily about cutting back, but rather changing up your schedule.
8.) Maximize animal protein intake. Another step that shouldn’t be too difficult, eating enough red meat and animal proteins gives your body the energy it needs to produce testosterone. Protein also helps to build strong muscles and to strengthen neural connections. This means you will be thinking clearer, lifting stronger and looking better. Not a bad price to pay for indulging in steak, eh?
9.) Good fats (e.g. omega 3) are better than bad fats. Sound obvious? Well, it is. Studies have shown that eating enough fresh fish, sardines and other foods containing omega 3 fatty acids increases testosterone production in addition to providing additional health benefits. Fire up the grill and throw on some salmon, because this step is critical in achieving your goal.
10.) Zinc and Magnesium are critical to regulating and increasing testosterone levels, and most men don’t get enough of them. Both zinc and magnesium inhibit the enzyme mechanism that converts testosterone into estrogen, thereby increasing testosterone levels. If you find that you don’t get enough zinc and magnesium in your regular diet, consider investing in a male supplement that contains both.
These ten steps aren’t the only things you can do to increase testosterone production, but they are an excellent starting point. And the best part is that they aren’t all too difficult to work into your everyday routine. Start small and build from there. The results will indeed surprise you.
