Most men know that testosterone plays a significant role in their bodies. This hormone is responsible for their sexual function and physical performance in many ways, but there are other benefits it provides. Many men experience improvements in their heart health, memory, sleep, and overall alertness by having adequate testosterone levels.
Increasing testosterone levels might become necessary if the individual is finding himself to be lacking in these areas. Previously, the only way that consumers could improve their testosterone levels was by getting an anabolic steroid shot, but there are many safe ways to naturally increase it instead.
Top 36 Ways to Trigger Greater Testosterone Production
Read on below to learn about some of the simple changes that men can make to their everyday lives to give them the testosterone they need.
Add Resistance Training to Your Workout
Resistance training is a process that allows consumers to build up a lean but strong muscle mass, using resistance bands as the weight instead of conventional methods of weight training. There’s no need to start incorporating bodybuilding routines into a workout, but free weights don’t provide the same effect.
Pushing the muscles to work further than what they usually do essentially creates small tears that need repair in the muscle tissue. The body has to recover, but the recovery process allows the muscles to get bigger with each workout. Along with the boost set resistance training can provide testosterone levels, this type of workout can also promote better cardiovascular health and reduce the risk of injury in daily life. Some men even report having better experiences in the bedroom by incorporating such a workout.
Add Compound Lifts to Weight Training
As helpful as weight training with resistance can be, it is crucial to do the right kind of weight training to make a difference to truly boost testosterone levels properly. Compound lifts are beneficial. Also referred to as a multi-joint lift, the routine engages many muscles simultaneously on either side of the joints. In contrast, a bicep curl doesn’t engage any other joint than the elbow joint.
Many of these lifts may already be in the participant’s routine, making them more familiar unless intimidating. Squats, deadlifts, and the inclined bench press are just a few examples. While some people may prefer to use weight machines instead, these machines take over the control needed to engage the weight, so some do not get as much as they cut out.
Shed Some Pounds
Even though many people advocate for body positivity, it is a medical fact that maintaining a body that is overweight or even obese is very dangerous. It is one of the leading reasons consumers develop diabetes, increasing the risk of heart disease. It even can reduce the user’s lifespan and lead them to develop high blood pressure.
Being overweight can cause the body to disrupt the natural production of testosterone. Losing weight with aerobic exercise can positively impact these levels.
Increase Your Protein
While eating protein will not necessarily increase testosterone levels on its own, consumers need to have enough protein in their bodies to rebuild their muscles as they engage in the workouts mentioned above. Eating protein increases muscle mass, making workouts easier. These workouts then positively increase testosterone.
To be clear, the claims online – which allege that eating more protein will produce more testosterone – are not valid. It is simply an effect that occurs as the body uses the protein to build muscle.
Check Out Intermittent Fasting
Intermittent fasting is a rather trendy diet nowadays, but it can also help individuals improve their testosterone levels. This type of regimen typically involves a regular eating routine for five days a week and a significant reduction in that amount of food for the other days. Many people claim that this process pushes the body to use stored fat as energy, inherently causing testosterone increase.
If the user is fluctuating in and out of a dietary process called ketosis, it is difficult to continue this boost regularly. However, there is no indication that a keto diet will necessarily increase testosterone levels.
Promote Higher Levels of HDL Cholesterol
Everyone has the belief that cholesterol is bad for the body, but they are only half correct. The toxic and unhealthy cholesterol that can build up in the body is LDL cholesterol. However, HDL cholesterol has a much different impact. Some research suggests that elevated levels of HDL cholesterol have been linked to increased serum testosterone levels.
Even though the connection is relatively minimal, increasing HDL cholesterol extensively can cause heart disease. Anyone who wants to raise their HDL cholesterol to increase testosterone naturally may first speak with a medical professional.
Sleep More
Everyone could do with a little more sleep, and finding a reason not to get it for the health benefits is practically impossible. Sleep is essential to anyone engaging in weight training, which is why it is on this list. Sleeping is crucial to the repair and recovery process of the muscles, and healthy muscles will help to release more testosterone into the body.
Still, the connection between better sleep and high testosterone levels is much closer. Men who don’t regularly get the sleep they need often experience a drop in their testosterone levels, even if they engage in a weight training program. The reason why there is this correlation is still unclear, but many doctors will recommend getting anywhere between 7 and 9 hours of sleep each night.
Enjoy Monounsaturated Fats
While many diets encourage consumers to stay away from fats at all costs, that isn’t necessarily the best choice for everyone. Scientists have discovered a positive change that can happen in the body when men consume monounsaturated fats. A healthy amount of this type of fat can encourage improvements in testosterone levels.
To find suitable sources, consumers need to know where to find these fats. Almonds, peanut butter, olive oil, avocados, and peanuts are all healthy sources of monounsaturated fats. However, that does not mean that saturated fat won’t also help the body. There is plenty of healthy saturated fat naturally occurring in coconut oil, egg yolks, dark chocolate, red meat, and hard cheese.
Have a Glass of Milk Before Going to Sleep at Night
Interestingly, a lot of the production of testosterone occurs when an individual is sleeping at night. Full-fat milk (also known as whole milk) can trigger production improvements for individuals who enjoy the taste. Having this type of milk right before bed is also helpful to the production of melatonin, which is the hormone released that makes individuals more tired.
Increase the Time You Spend Outdoors
The right amount of sunlight can do anyone some good. Sunlight is a natural source of vitamin D, which is essential to the production of testosterone. Even though consumers can find vitamin D and supplements, the most natural variation is exposure to sunlight.
The absorption happens through ultraviolet B light that is absorbed into the skin. As it absorbs, it reacts to 7-Dehydrocholesterol, which is a compound that eventually converts into vitamin D3.
Eat Your Vegetables (Especially Broccoli!)
As children, many people don’t like to eat their vegetables, especially broccoli. For some reason, broccoli continues to get very little love from children, but that might be because no man realizes its impact as they get older. The digestion of broccoli creates DIM, helping to regulate the production of testosterone. Broccoli isn’t the only ingredient in the diet that can cause the release of this compound since pose cauliflower and brussels sprouts can do the same thing.
Consuming enough broccoli can also prevent the body from producing estrogen. Other scientific evidence reveals that broccoli is helpful to individuals who want to prevent prostate cancer or slow the progression of other cancer cells.
Use Natural Sources of Zinc and Magnesium
Rather than turning to a supplement, there are many different sources of zinc and magnesium that consumers can integrate into their routine. These minerals are necessary for the production of testosterone, but it is easy to miss out. A big sign that consumers are short in these nutrients is diarrhea, though some people bring it on themselves with heavy drinking of alcohol and not enough water consumption.
Luckily, many foods are high in zinc and magnesium. Some foods consumers may consider integrating to keep their body rich with these nutrients include oysters, bran cereals, yogurt, sesame seeds, pumpkin seeds, Brazil nuts, crabs, and scallops.
Increase Your Sexual Activity
Engaging regularly in sexual intercourse can have an impressive effect on the amount of testosterone that the body produces. Even though some suggest that it is the boosted libido that causes this increase, that is not true. Instead, it tends to boost itself through levels due to the amount of aerobic exercise involved.
One interaction likely won’t last a long period within about an hour as far as a long-term solution. The levels will probably go back to where they were before the intense aerobic activity.
Ease the Stress
One of the biggest enemies to the production of testosterone is stress. When an individual is stressed, their body creates more cortisol, which is a hormone. The presence of this hormone has a toxic effect on testosterone levels. Individuals that regularly have issues with their testosterone levels may want to consider finding a way to eliminate the extra stress in their life.
Enjoy Your Carbohydrates (Within Moderation)
Most diet plans will tell consumers to stay away from carbohydrates at all costs, but that isn’t necessarily the best thing for testosterone. Studies have shown that individuals with a little more carbohydrates in their life tend to have a slightly higher concentration of testosterone in their bodies. Luckily, individuals who are already adding different exercises to their routine will need the carbohydrates for energy, ensuring that they won’t simply start gaining weight.
Consumers that introduce more carbohydrates into their routine should still be aware of how much they take in. Without maintaining a certain level of physical activity, it isn’t easy to keep the testosterone boost that comes from it. Without this physical activity, another balance in the diet, the individual starts gaining weight and putting themselves at risk for low testosterone instead.
Be Aware of the Medications You Use
Most people know the type of medication they use, but they don’t always know its full impact on the body. Many prescription medications can interfere with the natural production of testosterone in the body. Check with a doctor or read through the potential side effects to determine if low testosterone levels are a side effect.
Some of the most common medications that interfere with testosterone production include Cimetidine, Spironolactone, and Ketoconazole. There are also chemotherapy drugs, antidepressants, and opioids that can negatively impact testosterone in the body. Individuals that have to take any of these medications should not abruptly stop using them, as it can have even more side effects during withdrawal. Speak with the doctor before going off of any medicine.
Add Fenugreek to Your Diet
Then the Greek is a relatively obscure but helpful herb, helping individuals increase their discussed room level in many different cases. The experience seems to be intermittent among men, but scientific evidence confirms but it can have an incredible impact on others. The seeds of the plants are ground up after being dried, and it is often included in other recipes. It is often included in Indian food, in wraps, and stews.
Enjoy Avocados
While many people seem to be unsure if the taste of avocados works for them, men may feel a little bit differently when they realize the impact it can have on testosterone levels. They are high in zinc, which is helpful to individuals with low testosterone levels. If the taste of a plain avocado is not the right fit, perhaps asking for a side of guacamole at a local Mexican restaurant will satisfy that need.
Consume Less Sugar
Too much sugar isn’t suitable for anyone’s diet, but it is terrible for anyone who wants to maintain a healthy level of testosterone production. Adding too much sugar to the diet can cause the individual’s blood glucose level to rise. When the body releases insulin in response, it can inhibit the amount of testosterone in the body. That is why many men that have type 2 diabetes also tend to have low testosterone levels.
While carbohydrates are good to include within moderation during a weight loss routine, sugary foods and snacks should be limited. Sugar can also be hidden deep within processed foods, so check the labels of the foods you eat.
Treat Yourself to Macadamia Nuts
Nuts generally have a positive impact on testosterone levels. The macadamia nuts seem to have a more beneficial effect. All nuts have omega-3 fatty acids that deliver high-quality nutrients, but macadamia nuts have saturated fatty acids that are helpful to the production of testosterone.
Individuals that may not like the taste of macadamia nuts can opt for Brazil nuts instead. They have many of the same benefits, but they do not have as many saturated fats as macadamia nuts.
Incorporate More Ginger into the Diet
Ginger is a little controversial in boosting testosterone levels because of the lack of evidence behind the effect. Researchers have found that the testosterone in male animals rises when adding ginger, which may be due to the increased HDL cholesterol and increased antioxidants. It also manages blood sugar and helps testosterone to circulate throughout the body.
The versatile nature of ginger allows it to be added to many different foods, including pasta, salads, and soups. It is a necessary ingredient in cashew chicken and pork tenderloins, and it can be added to stir fry recipes. Men with a desire for a bold flavor may even choose to eat raw instead.
Increase the Size of Your Muscles
As users go through the resistance training workouts recommended at the start of this list, their muscles’ size will inherently increase and improve testosterone levels in the blood. As with any workout, the resistance will increase over time as users push themselves to new heights in their routine. Inherently, the increased muscle mass and workouts will help to boost testosterone levels.
With more muscle, men can increase how much weight they can handle, and their testosterone levels will rise. Men who are not trying to improve their muscles’ size may notice that their workout maintains their current levels of the hormone. Any increases would likely be minimal without pushing the body to do more.
Purge Toxic Bacteria from the Gut
So far, many of the recommendations on the list have had to do with dietary changes, but none of these changes will make a difference unless the body is free of the toxins that can build up in the gut. The gut is filled with bacteria naturally, but toxic and unhealthy bacteria can damage the absorption of nutrients. If the body cannot properly absorb the nutrients of all of these changes, then they will be for nothing.
One of the easiest ways to improve the bacteria within the gut is with probiotics, which help with the metabolizing of food. The microorganisms are necessary to use these nutrients, but users have to get them through a supplement. They are naturally found in yogurt, pickles, and sauerkraut, though other foods also offer them.
Add a High-Intensity Interval Training Workout to Your Routine
Along with the resistance training and the increase in muscle mass, there is also another workout that consumers can try – HIIT. HIIT, which stands for high-intensity interval training, is a workout that balances the short bounce of high-intensity workouts with small breaks. The key to this workout is to force the body into burning more calories without spending a lot of time in the routine. Some people incorporate this routine into their jog, sprinting at one moment and walking the next.
With a HIIT workout, the body goes into an anaerobic state, burning through more sugar and glucose in the body. Since it has become so popular, it’s probably relatively easy to find a class.
Take Up Boxing or Martial Arts
While there are many ways to naturally increase testosterone, especially with exercise, boxing, and martial arts, it seems to have a little more interaction anyway. It can be just as engaging as it is effective. By taking on more aggressive mindsets in these routines, testosterone production can increase temporarily.
Admittedly, many people would instead not take on a routine that involves them in direct combat with another person. Still, it can be enjoyable and effective for the individuals that take it on.
Release the Embarrassment You Have About Your Age
Far too many people ignore the problems with their testosterone levels because they are embarrassed about the problem they are facing. They have difficulty coping with low testosterone levels because it is a natural problem that happens as the body ages. Some people dismiss the natural solutions found above by saying that they are too old to participate in any of them. Unfortunately, some men seem to think that giving up their sex life or forgoing a more chiseled physique shows they don’t care.
In reality, these changes aren’t just meant to be aesthetic. By working out and integrating the right lifestyle choices, men can improve their health and testosterone levels.
Stay Away from Soy Products
When it comes to protein, getting it from a typical source is highly encouraged. Some men may joke about the effect that soy can have on the body, but they are not altogether wrong. Individuals who take on a vegan lifestyle aren’t likely getting the right source of protein because so he doesn’t do anything positive for testosterone production. It may prove to be the exact opposite as it reduces sperm production as well.
Sometimes, having an abundance of soy in the diet can also cause an increase in estrogen levels in men. Raising testosterone levels can become almost impossible if the body has too much estrogen. Plus, soy is not adequately absorbed by the body. Even if it is used as the primary source of protein, the body isn’t reaping all of the potential benefits it offers.
Kick Your Junk Food Habits
There has never been a time in anyone’s life that junk food has been good to them. Keeping a healthy diet is the key to increasing testosterone levels properly. It is practically impossible to maintain a healthy diet if much of each paycheck is dedicated to the local drive-thru for another meal of burgers and fries. Having too much fast food and other forms of junk food can create significant clogs in the arteries and damage the cardiovascular system. Plus, the food will add to the extra weight that the body is carrying, further impeding testosterone production.
The progression of the fresh food movement has made it possible for individuals to easily get fresh fruit or even a healthy salad at the drive-thru instead. Instead of leaving that opportunity open on the way home from work, stock up the fridge with lean meats and other healthy choices to make it easy to stay with good habits.
Indulge in Strawberries
Strawberries are one of the best foods that consumers can use to increase their testosterone due to the amount of zinc they include. As mentioned multiple times in this guide, zinc deficiency is a significant trigger for reducing testosterone levels. Low levels of zinc can also put the immune system at risk.
Strawberries have a great nutrient profile, offering vitamin C, antioxidants, and fiber. However, they don’t have much sodium or calories to add to the waistline.
Have A Cup of Coffee
Coffee has been a staple for many people before they engage in their workout to help them get the energy they need to power through it. Interestingly, energy levels are not the only things that rise; drinking coffee regularly can help to improve testosterone levels.
Researchers believed that the artificial stimulant of caffeine was not good for the body for a long time, but there are many benefits. Some studies show that it reduces the risk of stroke, Alzheimer’s disease, and heart failure. Even though it is important not to have excessive caffeine, caffeine from coffee is incredibly helpful to individuals who want to increase testosterone levels.
Have an Oyster or Two
Oysters are well known for the aphrodisiac effect that they provide and the way that they promote improvements in sexual performance. These benefits were thought to be a myth for a long time, but there is now scientific support to show that it may be true. In the International Journal of Peptide Research and Therapeutics study, the researchers found that testosterone levels easily increased within the test rat subjects.
The connection seems to be the luteinizing hormones and the increase in nitrous oxide. Oysters are also incredibly good for the body, providing vitamins, minerals, and protein in a way that some other sources do not.
Get a Taste for Ashwagandha
Ashwagandha has been used for centuries in natural medicine to help individuals overcome their struggle with infertility. Western medicine hasn’t entirely supported this idea, believing it to be a myth. However, researchers found that it increases testosterone naturally and promotes increased sperm counts, helping to improve fertility.
Even though the most common way to get ashwagandha in the diet is with a supplement, the powder can be used in a drink or baked good as an additional ingredient to get the same benefits.
Have a Little Coconut
Coconut has a high amount of saturated fat, and bodybuilders have been using this type of nutrient for decades to help them bulk up and raise their low testosterone levels. Keeping a steady amount of saturated fat in the diet can help testosterone hormones regulate, but the proof behind this effect has only recently come to light.
Over 90% of the fat is found in coconut saturated fats, providing a natural source (rather than processed foods).
Buy Some Dark Chocolate
Even though most men tend to buy chocolate for their significant others, dark chocolate is one treat they can keep to themselves. Dark chocolate has a high amount of flavonoids, which are great for the cardiovascular system. Indulging in the street may even reduce the user’s risk of heart disease.
Keeping a healthy heart is essential to weightlifting, making it equally important to maintaining testosterone levels.
Cook with Olive Oil
Olive oil has constantly been referred to as a healthier option when consumers have to cook with oil at all. It is no secret that high-quality olive oil can promote a healthier and more flavorful result in one cooking. It can even manage HDL cholesterol levels and push testosterone levels higher.
Make Sure You Train Properly
Finally, the emphasis on physical activity and weight training cannot be stressed enough because weight training is crucial to increasing testosterone levels naturally. Compound lifts are highly effective, but the volume of the lifting can also make a big difference. Rather than pushing the body to its maximum performance, many researchers say to do no more than 90% of what the individual’s limit is.
ALSO READ: 11 Best Testosterone Boosters (2021) Top Testo Booster Pills
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