A full beard, an envious physique, and a strong, healthy heart are just a few signs of man with a surplus of testosterone. The body produces testosterone naturally and can be responsible for anything from body composition to overall mental health and happiness. For some men, the body does not produce enough testosterone naturally. Yet, in others, some men may have optimal testosterone levels but are seeking ways to naturally increase their production.
If you fall into one of the foregoing categories, have no fear. Here are 10 surefire ways to naturally boost your testosterone levels:
- Be a Gym rat
If you are serious about naturally boosting your testosterone levels, you need to get into the gym immediately. For most of you, developing a strong, consistent regime is one of the most integral parts of enhancing testosterone levels naturally. Research shows that weight lifting is the best exercise to increase testosterone levels for the long and short-term. However, many different exercise regimes exist and the effectiveness is partial to the individual.
- Consume More Protein
It is imperative that a well-maintained diet consist of high volumes of protein. Don’t worry, after beginning your weight-training regime you will crave protein regularly. The food you intake plays a major role on testosterone levels. Protein aids in maintaining healthy levels of testosterone and assists in fat loss.
- Less Sugar
Sugar is the devil. At least in terms of optimizing natural testosterone levels—sugar leads to higher levels of insulin, which is a factor leading to low testosterone. A food product that consists predominantly of sugar will immediately decrease testosterone levels. Monitoring sugar intake on a micro level will help you develop self-awareness as to what you are actually putting into your body.
- No Soy, No Sir
Soy develops the hormone estrogen in the body. Protein powders are often guised with belief that soy is not a component. Many protein powders integrate soy in some way or another. When choosing your protein, or developing a consistent diet, keep soy out to the best of your ability!
- Stop Stressin
The physiological makeup of the body is designed to block the effects of testosterone by releasing high levels of the stress hormone cortisol. Consistent stress results in continuously raised levels of cortisol. This will result in the long-term blockage of testosterone. Thus, reducing stress is vital to naturally elevating testosterone levels.
- Consume Healthy Fats
Fats get a bad rap. However, when consumed in proper amounts, fats actually help develop natural testosterone levels. Fats in avocados and nuts contain polyunsaturated and monounsaturated fats. These fats, along with saturated fats are indispensable for boosting testosterone naturally.
- Moderate Fiber Intake
Fiber is usually associated with a healthy digestive system. It typically normalizes blood sugar, fights diabetes and helps to control weight loss. However, too much fiber can lead to lower overall testosterone levels. This is not an outcry for you to stop all fiber consumption. Moderation is key, just don’t overdo it.
- Vitamin D
Vitamin D should be a critical nutrient in most diets. However, most people do not consume nearly enough. The sun is a fantastic way to boost Vitamin D—which stimulates stronger bones and helps produce testosterone. However, getting outside for hours at a time, without proper sun protection, is unlikely and potentially unsafe. Supplementation is the usual method for obtaining the right amount of Vitamin D.
- Get the Skinny
If you are overweight, losing weight may lead to an increase in testosterone levels. Testosterone is converted to estrogen in fat tissue; and too much fat increases the rate of this conversion. Additionally, because testosterone is stored in fat tissue, there may be a lower than normal testosterone level in blood because too much is being stored in the body fat.
- Zinc It Up
Research shows that restricting zinc leads to a significant decrease in testosterone levels, while zinc supplementation increases these levels. If you want to boost your zinc intake and your testosterone levels, oysters are the food of choice. Along with your regular high protein diet, some other zinc sources include beans and yogurt.
There are millions of men out there just like you looking to naturally boost their testosterone levels. There are plenty of remedies out there. Consistency, patience and determination are the key components. If you are not getting to the gym yet—it is imperative that you start to develop a routine immediately. The gym is the centerpiece to any additional remedies you are looking to engage in to naturally boost your testosterone levels. Once this is part of your daily routine, consuming more fats and proteins will be checked off your list based on the body’s growing demand for food.