15 Ways to Boost Testosterone Levels Naturally

Below we'll quickly look at some natural ways you can boost testosterone levels without the use of any therapy.


1 - Lose Weight

Boost Testosterone Levels NaturallyHaving a pot belly also known as belly fat or a generous midriff as well as being obese is a sure way of maintain low testosterone. A particular observational study conducted a few years ago on some teenage boys revealed that boys who are obese tend to have lower levels of testosterone (up to 50% less) than those who weren't obese.



A reason for this may be as a result of aromatase an enzyme that is abundant in fat cells. Aromatase catalyzes the conversion of testosterone to estrogen. That’s not all, obesity and low testosterone levels tend to have a synergistic effect on each other. A vicious cycle so to speak. This leads to having more weight gain and even lower levels of testosterone. Fortunately, reversing this effect is also synergistic as well.


2 - Get Enough Sleep.

We all know that getting enough sleep is important for the proper functioning of our body. The same applies to maintaining normal levels of testosterone. Research has shown that getting only 5hours of sleep daily for a week lead to a nearly 15% decrease in testosterone levels. I know the idea of getting by on less sleep sounds manly, the truth is not getting enough sleep is actually detrimental to your being a man.


3- Learn to Relax

Boost Testosterone NaturallyIf_you're stressed up, you will have low testosterone. The reason is a bit complicated. When you're stressed, your adrenal glands produce a hormone called cortisol which helps your body cope with the stress. Not only that, other glands also step in to help you cope with stress. This includes the thyroid hormones too. The secretions of these glands along with those of the sex hormones are all linked in a complex way. But suffice to say, that during stress, the production of testosterone is reduced in favor increased cortisol production.

Not only that, under stress there's an increase in the production of aromatase (remember that name) and 5-aplha reductase. These 2 enzymes break down testosterone. So you see why sometimes the modern way of life is the enemy of man.

Because of this reason, you need to relax at all costs. Whether it is by yoga or simply learning to breathe deeply for only 10 minutes a day. It goes a long way to helping your even out the imbalance and boost testosterone naturally in the process.




4 - Eat Some Fat.

By this I mean making sure you eat the right kind of fat. Before you go off thinking something's wrong or go out to sink your teeth into some greasy food. I mean what I said: eat the right kind of fat, the healthy type such as those from coconut oil, nuts, avocado, lean meat, fish oil and raw olive oil. Having the right kind of fat will ensure there are enough materials your body can use to build up testosterone. That material by the way is cholesterol.


5 - Go Easy on the Booze.

Alcohol particularly beer has the effect causing low testosterone. It also doesn't help your waist (beer belly) or your cause (chicks don't dig the beer belly). Having said that, an occasional drink is not bad.


6 - Limit Your Interaction and Exposure with Estrogen in the Environment

There’s an estrogen simulant out there. Once this gets into the body, it mimics the actions of estrogen. Too much exposure to this estrogen simulant can cause low testosterone. That estrogen simulant is called xenoestrogen. The not so good thing is that xenoestrogen is all over the place in everything. I’m talking about toothpaste, cleaning and grooming products, plastics, shopping bags, foods etc. you name it, it’s there. It’s even in our water. By the way you may want to consider eating organic as much as you can for this reason. Testosterone Man


7 - Begin your Day with a High Protein / Low Carbs Diet.

Switching from the usual carbohydrate laden breakfast to a high protein/low fat & carb diet has the effect of increasing energy, keeping you full longer and leaving you leaner as a result. So start your day with a high protein meal like steak or eggs along with some veggies and avocado.


8 - Have you taken your Vitamins?

Testosterone VitaminsBe sure not to miss your vitamins especially vitamins A and E and minerals like zinc and selenium. These guys help speed up the production of androgen the precursors of testosterone. They also help the testes function optimally. These guys are known as micronutrients. Unfortunately we don't get a lot of them in our food. So we have to explore other ways of getting these nutrients.



One way of doing this is by the use of supplements which contain these nutrients. That is a solid way of getting them in. Another thing you can do is eat food that has these nutrients. For instance we can eat sunflower seeds for vitamin E, carrots for vitamin A and shellfish (if you're not allergic, if you are, do not eat it) for selenium and zinc.




9 - Go Green

Vitamins Eat lots of vegetables, like broccoli, cabbage and cauliflower. These groups of veggies are known as cruciferous vegetables. These types of veggies contain a group of chemicals called indoles. Indoles help to get rid of bad estrogen in our body. In addition, veggies generally help to reduce inflammation and keeps your body's ph. more on the alkaline side. This helps improves your overall health.


10 - Do not do Intense Exercises beyond 45 minutes.

When you do intense exercise beyond 45 minutes, your body's cortisol levels start to go up significantly which like we explained earlier leads to low testosterone.


11 - Modify your Exercise Routine

Specifically, you want to do more exercises that concentrate more on the large muscle groups. These types of exercises help to boost testosterone level in the body. So go all out on the big compound lifts- I’m talking about chin ups, bench presses, shoulder presses, deadlifts and squats. Do these exercises frequently.


12 - Have a "roll in the hay" more often

Ways to Boost TestosteroneBy this I mean have sex more often. This is pretty obvious. Having more sex means more testosterone. And of course there are other benefits to having more sex: a reduction of stress, increased confidence in bed. The more sex you have the more sex you'll want to have. So have more sex preferably with a partner and with adequate protection.


13 - When trying to lose weight, don't go overboard in trying to reduce your calories.

Most people will tell you that you should reduce your calorie intake when on a diet. While this is good for weight loss, it is bad for testosterone as lowering calorie intake severely can have detrimental effects on testosterone levels. Not to mention it makes you feel awful all day. Do not go more than 20% of your basic needs daily.


14 - Go Out More Often

Spend more time in the great outdoors. Sunlight helps boost vitamin D levels. And vitamin D increases the total amount of testosterone both bound and free ones. Make sure you get at least 15 minutes of direct sunlight daily.


15- Use Testosterone Supplements

Testosterone SupplementsYou can also make use of testosterone supplements to help boost testosterone levels. Some of the supplements you can use include:

PRO TESTOSTERONE - boost testosterone levels with this supplement. A lot of users have reported how effective it is. It is made up of natural compounds which have been proven to have no side effects of any kind. It can safely boost testosterone levels allowing you enjoy the added benefits including increased energy levels and muscle mass.

PROVACYL - HGH this is a naturally occurring hormone. It can help boost testosterone levels particularly if you're over 40years.

So folks that's it. You’re encouraged to take a look at your lifestyle and feeding habits and be prepared to make the necessary adjustments for you to enjoy your life.

 
 
 
 
 
 
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Our comments and recommendations, consist in information obtained from several bibliographic scientific sources, but in any case they cannot replace the advice or prescription of a health care professional.
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