Ways & How

How to Boost Testosterone Naturally

How to Boost Testosterone Naturally

Testosterone, known as the male sex hormone, has important functions in men’s overall health and well-being. Aside from being responsible for male sexual characteristics, like sex drive and sperm production, it also plays a role in maintaining muscle mass, fat distribution, and proper bone density. Below are some tips on how to boost testosterone naturally without the expensive supplements that come with dubious health claims or unpleasant side effects.

  1. Catch up on your zzzz’s. Though “get a good night’s sleep” may seem like something your mom would say, scientific findings have shown that sleep deprivation can have a negative impact on men’s testosterone levels. Even just a week of reduced sleep can significantly lower T levels. The more sleep you get, the better your body can produce testosterone. The amount of sleep healthy adults need may vary, but the usual recommended amount is 7 to 9 hours of shut-eye to optimize testosterone production.

  2. Don’t go low fat. Dietary fat isn’t all bad, unlike what we have been conventionally told.

    have now found that a diet containing ample amounts of saturated and monounsaturated fats can increase testosterone levels. If you want to optimize your testosterone production naturally, increasing your intake of foods rich in these fats will do you good. Some great picks are almonds and other nuts, avocados, oils like olive and coconut, red meats, egg yolks, and cheese.

  3. However, don’t let the fat get to your midsection. Though a diet rich in good fats is essential to boosting your T levels, you still should lose any excess body weight (if you do have it). Overweight men tend to have lower testosterone levels, since excess fat usually stimulates estrogen secretion. Estrogen serves to counteract the effects of testosterone, so this is not a great way to go about raising your T-levels. To help you lose some weight, the next step might help.

  4. Get your workout on. Exercise increases testosterone levels, and it also makes you feel better and more energized. High-intensity weight training is preferred to boost T levels significantly. The principle here is that the more you stimulate your muscles, the more testosterone your body secretes. Multi-joint exercises, which engage more of your muscle mass of various body parts, are advisable. Among these are bench presses, deadlifts and squats. Also, stick to a regular exercise regimen (about 40 minutes to an hour) four to five times a week to ensure a consistent effect on testosterone levels.

  5. Make sure you get enough zinc. This element plays an important role in testosterone production, and the good news is you can easily get it from your diet. Foods rich in zinc include oysters, crab, lobsters, spinach, nuts, beans, avocados, and whole grains. You can also take supplements, though this may be unnecessary unless you are diagnosed with a zinc deficiency.

  6. Shun sugar. Sugar and sugar-laden foods aren’t only bad for your health, but they’re also bad for your T levels. Sugar can lower blood testosterone levels by almost 25 percent, which means any sugar-laden snack can easily dampen testosterone release. Stay away from pastries, soda, sweetened fruit juices, and other sugary foodstuff. Choose healthier alternatives to snack on instead, like some nuts.

  7. Make sure you get some sunshine. The sunshine vitamin, or vitamin D, helps the body produce testosterone. Currently, many people have a high chance of being deficient in vitamin D since most of our time is spent indoors. The sun is necessary to activate the production of vitamin D. Try to open up a window by your office table, or get some morning sunshine before going to work, or go outside during work breaks. If you think you might still be deficient, a vitamin D3 supplement may help.

Now that you know how to boost testosterone naturally, you shouldn’t have a problem putting these simple steps into action. Incorporate the abovementioned foods into your diet, sleep well, and create an exercise regimen that works for you to be well on your way to achieving higher testosterone levels.


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