To increase testosterone level naturally you can take a number of steps to ensure that you are helping your body maximize its testosterone production.
If at first some of these steps seem too hard to implement I want you to think about this: testosterone is THE fundamental hormone needed to increase muscle mass and muscle stamina. It is what makes men -MEN!
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Increase Testosterone Level Naturally – Eat More Often
Eat 4 to 6 evenly spaced meals per day with your largest meals being before and after a workout. If you don’t exercise your largest meals should be the first 3 meals of the day. As you approach your bedtime your meals should get smaller and smaller with less and less carbohydrates. More on this on our fitness nutrition page.
This may not be easy to do but once you get used to it you will realize that eating this many meals per day isn’t that hard. It just requires a bit of planning which will get easier over time.
When you eat more meals per day you help your body naturally regulate its hormonal processes which regulates the metabolism.
Sudden spikes or fluctuations cause the body to go into fat-accumulation mode. Every time you are hungry your body goes into panic mode and starts storing fat. Why? – because your body is an intelligent organism that wants to adapt and be ready (store fat) for the next time it feels hungry. Fat is nothing but stored energy.
Increase Testosterone Level Naturally – Eat Vegetables
Cruciferous vegetables such as broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts are known to reduce estrogen levels (the female hormone – testosterone’s nemesis) which in turn raises testosterone.
Beware of Soy and Soy Protein which raises the body’s estrogen levels and therefore negatively impacts testosterone production.
Increase Testosterone Level Naturally – Consume Monounsaturated Fats
Fat is one of the most important macro nutrients that you consume to raise your testosterone levels. We are talking about healthy monounsaturated fats which are the key to hormonal health.
Essential Fatty Acids (good fats) from sources such as peanuts, avocados, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels. EFA supplements are readily available and inexpensive to take if you think you might be at a deficiency for EFA’s. For more on EFA’s visit our main supplement review page.
Increase Testosterone Level Naturally – Minimize Alcohol Intake
Limit the amount of alcohol you consume. Alcohol is best consumed in moderation. It has a dramatic testosterone-lowering effect, so try to limit your alcohol intake.
However, if you do want to drink alcohol regularly, at least opt for the most beneficial alcohol – red wine! Red wine has an active ingredient called Resveratrol which can prevent cells in the body from mutating into cancer cells and has slimming and weight management effects.
Resveratrol supplements have been around for years and are inexpensive to buy. But it wasn’t until recently that it became well known. This is due to the fact that Resveratrol was given its 15 minutes of fame by certain celebrities who had “revealed” their fat loss secrets and named resveratrol supplements as the key to their weight management and fat loss efforts.
Increase Testosterone Level Naturally – Take Natural Supplements
Bodybuilders and athletes will swear by this simple and inexpensive supplement – ZMA. ZMA is the most well known testosterone booster combining three natural vitamins and minerals into one capsule: Zinc, Magnesium aspartate and Vitamins B6.
This combination of vitamins and minerals when taken as directed, will naturally promote testosterone production. This will give your fitness efforts a tremendous boost.
Tribulus Terrestris is another well known supplement that helps elevate testosterone levels. It elevates the Luteinizing Hormone (LH), which stimulates testosterone production in the testes.
Increase Testosterone Level Naturally – Use Compound Exercises at the Gym
Compound exercise are those exercises which involve more than one muscle group at a time when perfoming the exercise movement. Make compound exercises the basis of your workouts.
Do exercises such as squats, deadlifts, bench presses, barbell rows, chin-ups, chest dips, walking lunges and military shoulder presses. For a comprehensive list of all our exercise go to our exercises list page.
These exercise put your muscles under the greatest amount of stress and will force your body to increase testosterone production and thereby induce your muscles to grow bigger and stronger.
Increase Testosterone Level Naturally – Sleep 8 Hours a Day
Sleep at least 8 hours a day. By this we means solid, deep quality sleep. Like the kind you have when you are tired and can’t wait to go to bed.
Your body needs regular, uninterrupted and quality amounts (hours) of sleep to recover from stress and exercise. Sleep time is recovery and rebuilding mode for our bodies.
A lack of sleep contributes to the production of cortisol which has the effect of lowering testosterone levels by up to 40%. Cortisol is known as the “stress hormone” which also increases blood sugar and blood pressure and reduces immune responses.
- To make sure you get sufficient quality sleep you can take small steps to help ensure a good night’s rest:
- set the temperature in your room at a comfortable level for you – cooler is better that warm
- avoid drinking liquids right before bedtime – if you do you might have to get up a few times to use the bathroom
- go to the bathroom right before sleep
- take natural supplements such as ZMA which is known to help with supporting better sleep
- Increase Testosterone Level Naturally – Reduce Stress
Lower daily stress levels as much as you can. Do this both at work and at home. This is a mind control issue as well. Train yourself to focus on positive things in your life and try to identify areas that bring you stress and avoid putting yourself in those stress-inducing situations as much as you can.
When our body encounters a stressful situation, it releases cortisol which is a highly catabolic hormone that drops your testosterone levels.
Increase Testosterone Level Naturally – Have Sex Regularly
Sexual stimulation causes the body to increase the production of oxytocin (a highly beneficial hormone), endorphins and testosterone.
While there is no upper limit as to how many times you should have sex in a week, the lower limit or minimum recommended number to maintain high testosterone levels is at least once per week.