Natural Ways to Boost Testosterone: What Really Works

Unfortunately for men, we experience a slow decline of the hormone testosterone after the age of 30. Testosterone is a hormone that can boost muscle, burn body fat, and even increase your libido and improve everyday life. This decline in testosterone can lead to negative health effects such as heart disease, type II diabetes, reduced muscle mass, and a decrease in sexual drive. The good news is there are natural ways to boost testosterone levels through exercise, diet, and sleep. In fact, there was a 2016 study cited by the National Institute of Health that cast doubt on the benefits and safety of testosterone replacement products. Let's see if I can shine a light on naturally improving your testosterone levels.

Natural Ways To Boost Testosterone

1. Your Testosterone Diet

   By eating the proper foods, you can increase your testosterone levels naturally. So, which foods increase testosterone the most? When looking to naturally increase testosterone levels, change your diet to include:

   • Dietary fat: No, we're not talking about scarfing down Big Macs here; what we're talking about is quality monounsaturated fats such as olive oil, almonds, and avocados. Also, quality saturated fats from red meat, egg yolks, and dark chocolate should be introduced. 
   • Eat testosterone-boosting foods: Try eating foods with Testofen (an extract of fenugreek) or zinc. A zinc deficiency has been associated with suppressed testosterone levels. Introduce mollusks to your diet since they can have almost five times the recommended daily allowance of zinc!! Another great testosterone-boosting supplement is vitamin D. A study published in the Journal of Clinical Endocrinology showed a relationship between levels of vitamin D and testosterone levels in men.
   • Onions and garlic: Yeah, they stink, but both can raise hormone levels that trigger the body's natural production of testosterone. They contain high levels of natural plant chemicals called flavonoids.
   • Protein, protein, protein: A diet that includes lean beef, chicken, fish, and eggs can help increase testosterone levels naturally, as is tofu, nuts, and seeds. It would help if you tried to consume about 5-6 ounces per day. Fatty fish like salmon or tuna can also include vitamin D, which is crucial for testosterone production.
   • Magnesium: This mineral helps prevent a protein from binding with testosterone, resulting in more usable testosterone for the body. Maybe Popeye was right since spinach is loaded with magnesium, as are almonds, cashews, and peanuts.

2. Exercise Regularly

   Just changing your diet may not get you to the testosterone-boosting level you're searching for. In that case, how to naturally increase testosterone? Regularly exercising properly can help your body naturally produce testosterone. It would help if you focused your workouts on exercises that can boost your testosterone fast by increasing your muscles. You can try:

   • Exercise that boosts muscle mass.
   • Cardio exercises don't boost testosterone as much as muscle-building exercises.
   • Multi-joint exercises such as squats, bench presses, rowing, and pull-ups/chin-ups are great at building testosterone since they target large muscle groups.
   • Muscle mass can be increased using weights or resistance bands.
   • Protein-rich supplements can be consumed after workouts to build muscle mass. Protein shakes can be a good option.

3. Get Your Sleep!! 

   Unfortunately, for most adults, getting a good night's sleep is a pipe dream. This lack of sleep can adversely affect hormone and chemical levels in the body. One study in 2011 at the University of Chicago found that testosterone levels can drop in men who didn't get enough sleep. This study found that men who slept for eight nights of restricted sleep (only five hours) in contrast to regularly sleeping 10 hours per night for three nights had a drop in testosterone levels by 15%. 

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