Testosterone is a hormone produced in large quantities in males. Elevated testosterone levels are associated with sexual performance, reproductive function, muscle mass, hair growth, aggressive and competitive behaviors, and other aspects of the male gender. Testosterone levels rise until the age of 40 and then slowly decline. Thankfully, there are many things you can do to boost testosterone - you've come to the right place to learn them.
Steps
Part 1 of 3: Eating Properly
Step 1. Change your eating habits
The amount of testosterone your body produces is highly dependent on your diet, so it's important to know exactly what you eat. A good diet that promotes testosterone production includes plenty of healthy fats, green leafy vegetables, protein, and cholesterol. Low-fat diets should therefore be avoided in this case.
- For example, minerals like zinc and magnesium help start testosterone production, while a healthy cholesterol level actually causes Leydig cells to produce it.
- Additionally, vegetables such as broccoli, cauliflower and kale work to lower estrogen (female hormone) levels in the body, thereby increasing testosterone levels.
Step 2. Eat some dried fruit
A handful or two of walnuts or almonds in your diet are a great way to boost testosterone levels.
- Also try Brazil nuts, cashews, peanuts, and other nuts that are high in monounsaturated fats, as men who regularly consume these fats have higher testosterone levels than those who don't.
- Seeds, such as sunflower and sesame seeds, also provide high levels of monounsaturated fats, as well as protein, vitamin E and zinc; all substances that increase testosterone production.
- For a healthier choice, go for the unsalted version with no aromatic additions of nuts and seeds.
Step 3. Eat oysters and other zinc-rich foods
Zinc is one of the most important minerals that the body needs for this purpose. In fact, increasing testosterone levels can significantly increase testosterone levels in just six weeks.
- A serving of six oysters is good for the production of more testosterone: oysters, in fact, are rich in zinc.
- If shellfish isn't your thing, you can also increase your zinc intake by eating protein-rich meat and fish, along with raw dairy products, such as milk and cheese. all of these foods contain high levels of zinc.
- If you find it difficult to increase zinc through diet alone (especially as a vegan or vegetarian), you can help by taking a supplement. 40 mg per day is the maximum recommended intake for adults.
Step 4. Start the day with oatmeal
The benefits of oatmeal are well known - it's high in fiber and low in fat - but now there's one more reason to start the day with a bowl of oats: a 2012 study showed that oatmeal oats are linked to increased testosterone levels.
- The study found evidence that oat compounds called avenacosides can limit the level of sex hormone binding globulins in the system, thereby increasing testosterone levels.
- Oatmeal has also been shown to improve sexual performance. Oats are rich in L-arginine, an amino acid that interacts with nitric oxide to relax blood vessels. When these blood vessels dilate, blood flow is greatly increased.
Step 5. Eat the eggs
Eggs are basically a super food for testosterone production. The yolk contains high levels of HDL (the "good" cholesterol), which forms the building blocks of testosterone production.
- In addition, eggs have a lot of protein and are rich in zinc - two essential elements that increase testosterone levels.
- Don't worry about the arteries: eating at will "good" cholesterol does not raise blood cholesterol (unlike "bad" cholesterol, such as triglycerides) so much so that you can eat up to three eggs in a day without compromising your health.
Step 6. Eat the cabbage
Cabbage (along with other green leafy vegetables, such as spinach and kale) can work wonders for testosterone levels. It contains a phytochemical called indole-3-carbinol (IC3) which has the dual effect of increasing male hormones while decreasing female ones.
- Specifically, a study conducted at Rockefeller University Hospital showed that estrogen levels were reduced by up to 50% in men who took 500 mg of IC3 per week, optimizing existing testosterone levels.
- The most effective way to increase IC3 levels at home is to eat a lot of cabbage, so you can try making soup, wraps, juice, or making it with potatoes.
Step 7. Reduce your sugar intake
Scientists have found that obese men are 2.4 times more likely to have low testosterone levels than their lean counterparts, so it's important to commit to shedding any extra pounds in order to increase testosterone. The fastest way to do this is to cut processed sugar from the diet as much as possible.
- If you are a heavy drinker of sodas, they should be the first thing to eliminate. They are full of processed sugars and empty calories, which lead to insulin resistance and weight gain. Eliminating even just the daily drink will allow you to reduce several calories.
- Fructose is a type of sugar found in fruit juices and processed foods. It is thought to be one of the main factors behind modern obesity. To decrease ingested fructose, eliminate artificial food and drinks, along with the refined carbohydrates found in breakfast cereals, sandwiches, pretzels, waffles, etc.
Step 8. Take Vitamin D3
It's technically a hormone, but it's really important. Studies show that people who regularly take D3 supplements have, in fact, higher testosterone levels.
Step 9. Stay away from supplements that aren't backed up by scientific evidence
While they may be in vogue, they certainly don't help your gonads produce more testosterone. These are the things you should stay away from:
- Vitamin C. Unless you have diabetes, this vitamin is not the best choice for increasing testosterone levels. In fact, scientific studies have shown that vitamin C increases testosterone levels only in diabetic subjects (the experiment was done on laboratory mice). In general, you should get enough vitamin C from your diet.
- ZMA. ZMA is a supplement consisting of zinc, magnesium and Vitamin B6. Scientific studies have shown that ZMA has no effect on testosterone production. If you don't need it for other reasons, stay away from it.
- Learn about supplements that can help increase testosterone levels. If you're not sure, find a way to get information from a reliable source; the fact that it is posted on the internet does not necessarily mean that it is true.
Part 2 of 3: Physical Activity
Step 1. Develop an exercise plan and stick to it
If you're hoping to boost testosterone levels, diet isn't the only thing to consider. Exercise is an equally important part, which is why you should choose an effective and sustainable fitness program designed to maximize testosterone production.
- Specific types of exercise, such as weight lifting, actually cause the body to produce more testosterone.
- Exercise decreases the chances of being overweight, and as discussed above, being overweight can negatively affect testosterone levels.
- If you are unsure how to get started, it may be a good idea to integrate the services of a personal trainer who can develop an exercise plan designed specifically for your current level of fitness, along with the desired result.
Step 2. Start weight lifting
If you want to increase your testosterone level considerably, start lifting weights. Do heavy loads and avoid cars. For best results, you will need to use heavy weights and few repetitions. Give preference to the bar with loose weights and follow these tips:
- Exercise large muscle groups. Exercising large muscle groups increases testosterone levels. For this reason, the bar is preferred by doing squat, shoulder press and bench press exercises.
- Try to train with high volumes. The type of exercises you perform won't affect you if you don't have enough volume. You should do at least 3 or 4 sets of each exercise, using a weight to lift only 5 times for each set. The volume of your workout is determined by this formula: reps x sets x weight = volume. However, when making a choice between multiple repetitions or multiple sets, you should choose multiple groups each time.
- Focus on high intensity exercises. Push your limits in the gym - only by pushing yourself to your physical limit will you be able to increase testosterone production. Increase the intensity of each exercise by doing them slower and rest for no more than two minutes between sets.
Step 3. Try high intensity interval training
High-intensity interval training or HIIT is another form of exercise that can actively increase testosterone levels, as well as improve fitness and speed up metabolism.
- The HIIT method involves performing an exercise in a short, intense interval, followed by an easier, recovery exercise. This process is then repeated several times during the workout.
- This type of exercise can be adapted for most exercises - you can perform HIIT on the treadmill, elliptical trainers, in the pool, etc. Just use the following formula: perform the high intensity exercise for about 30 seconds, then follow up with about 90 seconds of slower recovery exercise. Repeat the process seven times for best results.
- Even just 20 minutes of this type of exercise allows you to reap enormous benefits - so you have no excuse not to find the time to do it.
Step 4. Do some cardio
While it doesn't have a huge impact on testosterone production, it can still have a positive impact on total testosterone levels. Consequently, you should try to incorporate swimming, spinning, or other types of aerobic exercise into your fitness program.
- Cardio is one of the best ways to burn fat, so incorporating a little jog or swimming into your weekly exercise program will help you shed any unwanted pounds. Consequently, it is a positive fact, as being overweight can negatively affect testosterone.
- When you are stressed, your body releases a chemical called cortisol which, among other things, inhibits testosterone production. Cardio exercise is also a great form of stress relief, so it can reduce your body's production of cortisol, thereby increasing testosterone.
- However, cardio should be practiced in moderation - it is not necessary to become a marathoner. In fact, a study by the University of British Columbia found that male runners who ran more than 40 miles for weeks had lower testosterone levels than short-distance runners.
Step 5. Let your body recover between training sessions
Despite the importance of exercise, it's imperative to give your body the recovery time it needs between workouts. If not, the exercise regimen could have a negative effect on testosterone levels.
- A study conducted by the University of North Carolina found that excessive fatigue can decrease men's testosterone levels by up to 40%. Therefore, it is very important to take at least two days off from intense exercise per week and to avoid working on the same muscle groups in two consecutive workouts.
- On days when you don't exercise hard, just try to be more and more active than usual. Take the stairs instead of the elevator, walk or cycle to work, use a standing desk instead of sitting all day. These small changes help keep the body moving - all good for testosterone levels.
Part 3 of 3: Changing Your Lifestyle
Step 1. Get enough sleep
Sleep is a very important factor when it comes to testosterone levels. This is because the body uses the time you are sleeping to produce more testosterone. Therefore, you should try to get at least 7-8 hours of sleep per night.
- A study conducted at the University of Chicago found that men who spend less than 5 hours of sleep for 7 consecutive nights produce 10-15% less testosterone than when they were fully rested.
- In addition to the decrease in testosterone production, being sleep deprived also increases the amount of cortisol (stress hormone) in the immune system, and elevated cortisol levels negatively impact testosterone levels.
- Not getting enough sleep also interferes with growth hormones, which can prevent you from gaining muscle mass when you exercise.
- You should also try to improve sleep quality by turning off all computers and electronic devices an hour before bed, avoiding caffeinated drinks in the late evening, and taking a hot shower before bed.
Step 2. Avoid stress
Many experts believe that stress is one of the main factors contributing to the widespread drop in testosterone levels in modern men. This is because the hormone that causes stress - cortisol - appears to be present in an inverse ratio to testosterone.
- In other words, when cortisol levels are high, testosterone levels are low and vice versa. Cortisol, which puts your body into "fight or flight" survival mode, is believed to conflict with testosterone-related behaviors, such as aggression, competition, and mating. That is why the two cannot coexist harmoniously.
- To elevate testosterone levels, it is important to minimize stress in any way possible. Consider taking deep breathing, meditation, yoga, or visualization techniques.
Step 3. Cut down on alcohol
Alcohol can negatively impact testosterone production. Getting drunk can negatively affect the endocrine system, which, in turn, prevents the testes from producing testosterone.
- Alcohol also increases cortisol levels and inhibits growth hormones - bad news for testosterone.
- Unfortunately, beer is the worst type of alcohol when it comes to healthy testosterone. This is because the hops used to make beer are full of estrogen (female hormones). So you should stick to the liquor or quit.
- When drinking, it is best to limit yourself to two / three drinks, to avoid damage to your testosterone level.
Step 4. Reduce your caffeine intake
Caffeine must be taken in moderation, otherwise it can produce cortisol, which negatively affects testosterone levels.
- Plus, consuming too much caffeine late will disturb sleep - and less sleep means less testosterone.
- However, recent studies have shown that consuming caffeine before a workout can actually boost performance - so if you're really craving a cup of coffee, take it before you work out.
Step 5. Indulge in the things you enjoy
Thankfully, increasing testosterone levels doesn't have to be all work and no play. There are several fun things you can do to raise your T.
- Watch more sports. Researchers at the University of Utah found that sports fans' testosterone levels are linked to the performance of their favorite team. The testosterone levels of the research subjects increased by up to 20% when their team won, but fell by the same percentage when their team lost. Therefore you should feel completely justified in watching more sports - as long as you are sure your team will win!
- Have more sex. You probably know that testosterone is the fuel of men's sexual desire, but did you know that it works the other way too? And that's right: having sex can actually increase testosterone levels. And not only that - just getting an erection or getting aroused by an attractive woman is enough to boost testosterone.
- Enjoy the great outdoors. Always being outside and enjoying the sun can be extremely beneficial to testosterone. In fact, exposing yourself to those vitamin D-filled rays for 15-20 minutes a day can boost your T levels by a whopping 120%. If possible, sunbathe naked and the results will be even higher. Just don't get arrested!
Step 6. Avoid high blood pressure levels
Studies have shown that men with hypertension are 1.8 times more likely to have low testosterone than their counterparts.
- There are specific diets you can start - for example the DASH diet - in order to lower blood pressure and improve testosterone levels.
- Other factors like reducing stress, avoiding alcohol, and maintaining a healthy weight can help you lower your blood pressure.
- And if all else fails, a blood pressure medication can help you keep your hypertension under control. Consult your doctor to figure out the best course of action for you.
Step 7. Avoid xenoestrogens:
are chemicals that mimic the effects of estrogen in the body, which is bad news for testosterone levels. Unfortunately, xenoestrogens (like other endocrines) have infiltrated almost every part of daily life and are impossible to avoid completely. Here are some ways you can limit your exposure:
- Avoid heating food in plastic containers. If you're reheating leftovers, be sure to transfer the food to a plate before microwaving. Plastic containers contain more phthalates (a type of xenoestrogen) that can be transferred to food when the plastic is heated. If possible, store food in glass containers instead.
- Limit your exposure to pesticides and gasoline. Both contain xenoestrogens, so try to limit your exposure as much as possible. If you come into contact with it, wash your hands thoroughly afterwards.
- Eat organic products. Non-organic foods are often sprayed with pesticides and pumped with hormones that mimic the effects of estrogen in the body. Choose organic produce whenever possible or at least wash fruits and vegetables thoroughly before eating them and avoid meat and dairy products from cows that have been treated with hormones.
- Use natural products. Items like shampoos, soaps, toothpastes, and deodorants can introduce xenoestrogens into the body, so consider switching to more natural versions of these products.
Step 8. See your doctor
If you think you have a condition called low-T, see your doctor. He will be able to prescribe you the drug that will help the body produce more superhormone.
Keep in mind that testosterone levels are highest in the morning, so it's best to check them early in your day
Advice
- Try to be humble. Try to avoid taking action when you don't know what you are talking about, especially on topics you are not familiar with. Testosterone levels can drop when you go wrong knowing you are wrong. If you're discussing something you don't understand, it's best to just listen and learn.
- Before puberty, testosterone levels are very low. The testosterone level continues to rise throughout adulthood until around age 40, then gradually decreases.
