16 Natural Ways to Boost Testosterone & Increase Testosterone Levels Naturally
In order to understand how to naturally increase testosterone, we need to first understand what testosterone is. Testosterone is the hormone responsible for many of the physical and emotional traits of men. It plays a key role in muscle mass, bone density, red blood cell production, and sex drive. Testosterone levels typically decline with age, which can lead to some of the health problems associated with aging, such as frailty and decreased libido.
There are many natural ways to boost testosterone or increase testosterone naturally. Some involve lifestyle changes, such as losing weight and increasing exercise. Others require dietary supplements or herbal remedies. Here, let us explore some of the most effective ways to boost testosterone levels.
How to naturally increase testosterone?
Well, if you’re looking for how to naturally increase testosterone, here are 16 steps that you can follow in order to naturally boost your testosterone levels.
1. Eat more protein
Protein is essential for building muscle, and muscle mass is one of the key determinants of testosterone levels. Aim to eat at least 0.7 grams of protein per pound (1.6 grams per kg) of body weight every day. Good sources include meat, fish, eggs, and dairy products.
2. Get enough zinc
Zinc is a mineral that plays a vital role in testosterone production. While you can get some zinc from food sources, such as oysters, beef, and poultry, many people don’t get enough from diet alone and may need to take a supplement.
3. Limit your alcohol intake
Alcohol can affect testosterone levels, so it’s important to drink in moderation. Excessive alcohol consumption can lead to a decrease in testosterone levels. If you drink alcohol, it is important for you to control your consumption and limit your intake. This will help you in the long run for sure.
4. Sleep more
Sleep is important for many reasons, and adequate sleep is crucial for optimal hormone levels. Research has shown that sleep deprivation can lead to a decrease in testosterone levels. Lack of sleep can decrease testosterone levels by up to 15%. So make sure you’re getting at least 7-8 hours a night.
5. Get enough magnesium
Magnesium is another mineral that’s important for testosterone production. Good sources of magnesium include dark green leafy vegetables, nuts, and seeds. You may also need to take a supplement if you don’t get enough from diet alone.
6. Reduce stress levels
Chronic stress can lead to an increase in the stress hormone cortisol, which can have a negative impact on testosterone levels. Try to find ways to reduce stress in your life. You need to control it, as it is a very important factor. Since stress can lead to lower testosterone levels, it’s important to find ways to manage it effectively.
7. Exercise regularly
Exercise is one of the best things you can do for your health. It’s also been shown to increase testosterone levels. Aim for at least 30 minutes of moderate to vigorous exercise most days of the week. Exercise not only helps boost testosterone levels but can also help increase growth hormone and improve your overall health.
8. Limit your soy intake
Soy contains phytoestrogens, which are plant-based compounds that can mimic the effects of estrogen in the body. This can lead to a decrease in testosterone levels. If you eat soy, do so in moderation. So, since soy products can reduce testosterone levels, it’s best to limit your intake.
9. Avoid plastic food containers and wrappers
One of the answers to “how to naturally boost testosterone” can be avoiding plastic food containers and wrappers. Certain plastics contain chemicals that can leach into food and potentially disrupt hormone levels. To avoid this, choose glass or stainless steel containers for food storage and avoid using plastic wrap.
10. Eat more healthy fats
Healthy fats are essential for hormone production. Good sources of healthy fats include olive oil, nuts, and avocados. Aim to get 20-30% of your daily calories from fat. It is one of the easiest ways to naturally boost testosterone levels in the body.
11. Lift weights
Even if you are not e gym goer, you can do some freehand exercise at home. Lifting weight is one such activity that can naturally help in the process of increasing testosterone. Be it at your home, your workplace, or anywhere, if you are associated with activities related to lifting some weight, it will surely help you. Weightlifting is one of the best ways to increase testosterone levels naturally.
12. Follow a healthy diet
If you are looking to decrease testosterone naturally, it is important for your regular diet to be healthy for you. Following a healthy diet is a must and you need to follow it strictly every day. Eating a diet rich in nutrients like zinc, magnesium, and vitamin D can help promote testosterone production. Along with this, you should also know about the list of foods that decrease testosterone, in order to be aware of the ones to avoid.
13. Get enough vitamin D
Vitamin D is extremely essential for your body, especially for your testosterone production. So, it is important for you to make sure you’re getting enough through diet or supplementation. Along with helping your testosterone levels, vitamin D also helps in keeping your bones, teeth and muscles healthy.
14. Quit smoking
Cigarette smoking is something that is very common among a lot of men and women. But this has a lot of adverse effects that many of them might not be aware of. One such risk factor that causes harm to the human body is affecting testosterone levels. It is a major reason why the levels might be decreasing. Since smoking can have a negative impact on testosterone levels, quitting is a good idea for overall health.
Natural ways to raise testosterone don’t include only the consumption of food. There are various other methods of achieving results for increasing your testosterone levels, such as through the intake of natural supplements. There are several natural supplements that can help increase testosterone levels, including zinc and magnesium supplements.
16. Lose Weight
Carrying excess body fat can lead to low testosterone levels. This is because fat cells convert testosterone into estrogen. Losing weight, especially around the waist, can help increase testosterone levels.
These are just a few of the many things you can do to boost your testosterone levels naturally. If you have any questions or concerns, be sure to talk to your doctor. Apart from natural ways, there are also certain other methods of increasing testosterone levels in the body. One of them being Testosterone Replacement Therapy.
Testosterone replacement therapy (TRT), also sometimes called androgen replacement therapy (ART), is a form of hormone therapy that seeks to address low levels of testosterone in men. TRT can help to address all your hormonal problems by replenishing the body’s supply of testosterone.
If you are a man residing in Arizona or California and have been feeling like something is just “off“, visit Alpha One Protocol. There you can find a free testosterone quiz to help decipher if you indeed may be suffering from low testosterone.
Dr. David Boyd specializes in testosterone replacement therapy to help men live the best versions of their lives. Perhaps you may be a good candidate. Take the quiz and find out!
Licensed in Arizona and California.