How to naturally increase testosterone is something that will benefit all men at some point in their lives. Testosterone is the male sex hormone and it’s responsible for many traits that we consider traditionally male. These include hair growth, a deep voice, muscular definition, strength and libido among other things.
For guys, having lots of testosterone is generally considered very desirable. Not only does it decrease body fat while increasing muscle mass but it can also turn a guy into an ‘alpha male’ that will help them to be tougher and more dominant in social situations.
The question though, is how exactly you go about increasing testosterone naturally. Fortunately, there are a few things you can do to get this underway!
You Probably Have Low Testosterone
Before we get into raising testosterone, maybe you should try to stop lowering it. Most of us have low testosterone currently and the average man has 20% less testosterone today than they did 20 years ago. There has been a 1% decline in T every year and this is down to numerous factors.
- Getting less sleep
- Being less active
- Spending less time in the sun
- Being more stressed
- Reducing our consumption of saturated fats
- Exposure to certain chemicals and medications
What doesn’t help is that there currently isn’t any ‘standardised test’ for testosterone. If you get measured by your doctor then they will tell you whether you’re in the normal range. Unfortunately, that ‘normal range’ is probably also much lower than it should be. Normal does not mean optimal! This is measured in ng/dl which stands for nanograms per decileter.
If you feel tired, if you have a low sex drive and if you have low muscle mass and high body fat, you may well have lower testosterone than you should have.
How to Naturally Increase Testosterone
With that out the way, it should be immediately apparent how to start raising testosterone again. Our sedate lifestyles are what are responsible for these low levels, so simply getting outside and being more active can start to reverse that cycle.
- Getting more sleep and giving it more priority
- Exercising (this makes the biggest difference)
- Spending time outside
- Reducing stress
- Eating more naturally
Eating saturated fats in particular is very important as our bodies actually make testosterone out of cholesterol and we get that cholesterol from saturated fat in our diet. In particular, try to drink more full fat milk and try to consume eggs. Do this just before having a good night’s sleep – when we sleep our bodies are in their most anabolic states meaning that they produce vast quantities of testosterone and growth hormone to accelerate our muscle growth and get rid of belly fat.
Meanwhile, vitamin D is also very important. This is produced in our bodies during exposure to sunlight and it actually isn’t a vitamin in the sense that other vitamins are. Rather, you can think of vitamin D as being more like a ‘master hormone’ that controls levels of all the other hormones in your body. This includes melatonin and helps you sleep. What’s more though, is that it also modulates your testosterone production.
Note that different types of exercise can also have more or less benefit in this way. Particularly useful are weight lifting moves that incorporate as much muscle as possible. Think compound movements like squats and deadlifts!
Things to Avoid
BPA is bisphenol-A, a synthetic chemical found in some plastics and hair shampoos and which can lower levels of testosterone and increase oestrogen. Some guys go out of their way to avoid this chemical and even to avoid tap water which contains some amount of oestrogen. However, doing this actually involves a lot of work for a relatively minor pay-off. If you’re absolutely serious about testosterone levels, then you can try it but it’s not going to be worthwhile for the majority of people.
Something else not worthwhile? Testosterone boosting supplements. These tend to contain very small amounts of substances like ZMA and tribulus terrestris that have been shown in laboratory studies to boost testosterone. In reality though, the effect these ingredients have is generally so small as to not really be worthwhile again and you can end up spending a lot of money on these products. You’re much better off getting what you need through your diet!
What’s important is not just to increase testosterone but to increase free testosterone. Free testosterone is the testosterone that you have moving freely through your blood and this can be increased by reducing something else called SHBG – sex hormone binding globulin. When you do this, your testosterone can actually be used and you can become stronger, faster and more driven.
To do this, you can increase your consumption of omega 3 fatty acids. Omega 3 fatty acids can reduce SBHG and at the same time will increase the production of luteinizing hormones – which combat estrogens. Some people say that boron can also effectively reduce the amount of SHBG in the system.
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