12 Easy Ways To Boost Testosterone Naturally
- Low levels of testosterone can lead to a number of issues including fatigue, low sex drive, irritability, and reduced muscle mass. (1)
- Other health complications that can come as a result of low T levels include diabetes and heart disease. (2)
- A study concluded that low T levels can possibly lead to an early death. (3)
How To Boost Testosterone Naturally
Credit: Youtube - Jeff Nippard
From the video, you've probably noticed that there are plenty of ways to increase testosterone naturally. However, there remain some contradictions in the scientific community as to whether or not these methods are directly contributing to testosterone increase. Nonetheless, these methods will get you the increase you're looking for given that you are a healthy male with a normal functioning body. Without further ado, here are 12 other methods that you can use to increase testosterone quickly and naturally.
12 Ways To Boost Your Testosterone Naturally
Note: These methods can help improve testosterone levels in the normal range. If you have a medical condition or concern about your testosterone levels, consult with a healthcare provider.
1. Avoid Overtraining
Overtraining can actually have the opposite effect and decrease testosterone levels. It is crucial that you manage workout intensity and volume. While exercising is important for testosterone production, overdoing it will can have the opposite effect.
Thus, avoid intense and excessive training plans that leave you exhausted and stressed. An indicator of overtraining is feeling weaker and seeing no progress in your workouts. If you're experiencing this, you might want to slow down a bit and take more rest days.
2. Maintain a Healthy Bodyweight
Based on the research, maintaining around 10% to 15% bodyfat is the ideal range for optimal testosterone production. In other words, being at a healthy bodyweight that is not too skinny nor overweight will get you the testosterone boost you want.
For this, you would want to eat a balanced diet with sufficient protein, carbs and fats. Another study suggests that consuming more saturated fats can potentially increase testosterone as well.
Thus, it is recommended that you incorporate foods to increase testosterone naturally like coconut oil, cheese and meat in your diet. Plus, consuming enough zinc is also as important to give you the extra boost. Foods to naturally increase testosterone like shellfish, nuts and beans are incredible sources of zinc.
Finally, vitamin D can also play a role in your testosterone production so getting enough of it through your diet and sunlight is something to consider.
3. Get Enough Sleep
Getting enough sleep is important for boosting testosterone levels. Therefore, aim for nothing less than 7-9 hours of sleep per night.
Once you're able to adhere to those hours, you should also stick to a regular sleep schedule. This means, try to go to bed and wake up at the same time every single day.
Having enough rest is crucial not just for increasing testosterone levels but for overall health and wellbeing. So be sure to sleep enough.
4. Maintain a Healthy Relationship With Your Partner
There is some evidence to suggest that having a supportive and fulfilling relationship can positively impact overall health and well-being, which can in turn potentially affect testosterone levels.
However, it's important to note that there is no direct relationship between relationship satisfaction and testosterone levels. Maintaining a healthy relationship with a partner involves open communication, mutual respect, and shared goals and values, which can have a positive impact on overall health and well-being.
5. Reduce Stress
Reducing stress can be important for maintaining healthy testosterone levels. Chronic stress can lead to elevated levels of cortisol, a hormone that can suppress testosterone production.
High levels of stress can also disrupt the delicate balance of hormones in the body, leading to decreased testosterone levels. Reducing stress through practices such as exercise, mindfulness, and adequate sleep can help maintain healthy levels of cortisol and testosterone.
However, it's also important to seek medical advice if you have concerns about your testosterone levels.
6. Eat Enough Protein
Testosterone comes in two different forms called Total T and Free T. These forms of testosterone can be bound to a protein which transports testosterone throughout the body. This protein is known as sex hormone binding globulin (SHGB). However, since Total T makes up the majority of your overall testosterone but remains inactive, Free T is what's important.
In other words, the more Free T you have in your system, the better it is for your overall health. Hence, consuming enough protein can limit SHGB which in return, leaves you with extra Free T.
Consuming enough protein can also indirectly help you increase testosterone by making sure your weight stays put. This is because protein is extremely filling and consuming enough of it will deter you from grabbing those unhealthy snacks.
However, do note that consuming too much protein is no good either. A study has shown that men who consume too much protein and limited carbs can in fact suffer from low testosterone as well.
Hence, as a general rule of thumb, just make sure to consume around 1g of protein per pound of bodyweight. When it comes to which source of protein should you choose from, you can opt for lean beef, fish, chicken, eggs or even whey protein.
7. Limit Alcohol Consumption
Consuming alcohol on a regular basis is sure-fire way to end up with low testosterone levels. Here are some of the reasons why:
- Alcohol can increases cortisol levels, which is a stress hormone known for inhibiting testosterone production.
- Alcohol can damage the Leydig cells located in the testicles, where testosterone is produced.
- Consuming alcohol can inevitably give you man boobs since it increases the conversion of testosterone to estrogen.
- Finally, alcohol can cause liver damage which will further impede testosterone production.
However, it is crucial to note that balance is key when it comes to increasing your T levels. Thus, going cold turkey from alcohol will also lower your T levels in other ways.
8. Take Vitamins
While not commonly discussed, some vitamins and minerals have actually been shown to optimize testosterone production. Here are some examples:
- Vitamin D: Most agree that getting adequate vitamin D improves mood, skin and energy levels. However, you'd be surprised to find out that it can also boost testosterone levels. Thus, try to get more sunlight, along with eating fatty fish such as tuna and salmon, or take vitamin D supplements.
- Magnesium: Similar to protein, magnesium has also been shown to increase the amount of Free T in our system which means, T levels will increase. Foods containing magnesium include spinach, peanuts, almonds or magnesium supplements.
- Zinc: Another symptom of low T is low fertility levels. The good news is, by increasing zinc consumption, your fertility levels also increase which indicates a raise in testosterone levels. Hence, consuming foods such as oysters or even zinc supplements will boost your testosterone.
Getting adequate amounts of vitamin D, magnesium and zinc sets you on a comfortable path of optimizing your T levels.
9. Consider Natural Testosterone Boosters
If you're concerned about your testosterone levels, don't jump head first into testosterone replacement therapy (TRT) just yet. Instead, try out these natural options first:
- Tongkat Ali
These natural testosterone boosters have been researched and proven to increase T levels.
10. Limit Plastic and BPA Exposure
Although easily overlooked, plastic does in fact play a role in lowering your testosterone levels. Bisphenol-A (BPA) is a chemical that our body absorbs as a result of plastic being a huge part of our lives.
When ingested, our body considers it to be estrogen, which lowers our testosterone levels and can also increase the risk of contracting other diseases like cancer. Therefore, be sure to minimize BPA exposure and only opt for BPA-free products.
11. Consume "Testosterone-friendly" Foods
Food does in fact play a role in your testosterone levels. Well, some more so that others. Here are some examples of foods that skyrocket your testosterone levels to add to your diet:
- Extra Virgin Olive Oil
- Garlic and Onion
Adding these foods to your diet will result in a natural increase in testosterone over the long run.
12. Consult a Doctor Regularly
Although difficult to admit, most of us will benefit a lot from seeing a doctor regularly. While we may seem healthy on the outside, only god knows what is happening on the inside. Hence, a regular medical check up will reveal all the underlying problems our body is dealing with, which we can take calculate measures on to address.
By doing so, you are guaranteed to optimize your testosterone levels and boost them even further. But remember, always follow your health provider's recommendations first.
There you have it! These were the 12 ways to boost testosterone naturally. Be sure to implement these 12 easy tips in your day to day life to increase testosterone levels and thus, performing your best. At the end of the day, it important to stick to these three pillars of health: eat healthy, exercise, and get enough rest. Doing these will ensure that you optimize your health and wellbeing holistically, which includes increasing your testosterone.
If you're looking to supplement your diet with a Tongkat Ali supplement, consider checking out Nano Singapore Shop! The Male Max Extreme is a popular option that can help you boost testosterone naturally and experience the associated health benefits.
- Urology Care Foundation. Low Testosterone. American Urological Association. https://www.urologyhealth.org/urology-a-z/l/low-testosterone.
- Khera M, Adaikan G, Buvat J, et al. Diagnosis and Treatment of Testosterone Deficiency: Recommendations From the Fourth International Consultation for Sexual Medicine (ICSM 2015). J Sex Med. 2016;13(12):1787-1804. doi:10.1016/j.jsxm.2016.10.009. PMID: 27872000. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5512682/.
- Kearns CE, Schmidt LA, Glantz SA. Sugar industry and coronary heart disease research: a historical analysis of internal industry documents. BMJ. 2019;364:l476. doi:10.1136/bmj.l476. PMID: 30745333. https://www.bmj.com/content/364/bmj.l476.