As you age, you will begin to experience lower testosterone levels. This comes along with all sorts of side effects like muscle mass loss, increased body hair and a lack of youthful vibrancy that men find themselves trying to get back. That’s why so many look for an answer to how to increase testosterone naturally.
With so many special supplements and medications on the market today, you would think that naturally increasing your testosterone levels isn’t possible. Fortunately for anyone looking for a boost, there are techniques that really work.
If you want to know how to increase testosterone naturally, just follow along with the tips and best-practices outlined down below. Following just a few of these guidelines will help you achieve your increased testosterone levels in no time at all an
Train And Lift Heavy
Exercise and lifting weights are two of the best things that you can do to improve your testosterone levels. If you’re worried about decreasing testosterone in your body, put in some time to working out each week and you should see some immediate benefits.
Recent studies showed that exercise naturally increases testosterone levels in most people, but especially in elderly men. Put in the work and you’ll enjoy the benefits of that work in boosted testosterone sooner than you may expect.
Keep Stress Levels Low
This is a simple process to follow and one that can result in a serious boost to your testosterone, not to mention it will enhance your quality of living. Try to eliminate stressful things in your life, add in activities that you love throughout your day and make sure you’re resting enough and that should go far in helping you reach your highest testosterone levels.
Follow the Right Diet
To maintain healthy testosterone levels you need to eat the right foods. Being deficient in fat, protein or even carbs can lead to lower testosterone levels. Make sure you’re getting enough of each of these different food types to keep your levels up at a healthy level.
Consider your daily recommended needs and up any of the food types that you’re missing out on to ensure you don’t suffer from a major dip in testosterone levels.
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Get out in the Sun or Supplement with Vitamin D
It’s more likely than you might realize that you’re deficient in Vitamin D without knowing it. Close to half the US population doesn’t have the Vitamin D levels they need. Taking 3,000 IU of Vitamin D3 a day could be enough to increase your testosterone levels by up to 25% so add it to your daily routine and try to get out into natural sunlight a bit as well for the best results.
Studies show that if you’re consistently missing out on the sleep you need your testosterone levels will naturally be lower as a result. Do yourself a favour and get plenty of restful sleep every single night.
Try and get close to eight hours, or whatever your body needs to feel fully rested. If you’re missing out on a few hours of sleep each night, this is likely the number one reason you don’t have the testosterone levels that you would like.
Many people don’t even realize they’re missing out on sleep. Start tracking when you fall asleep and when you wake up, or consider getting a product like a FitBit or another fitness device that can sense when you’re sleeping and when you’re awake. One of these devices can help you develop good sleeping habits and point out potential flaws in your sleeping patterns as well.
If you’ve done everything else on this list, one tool to consider when looking for an answer to how to increase testosterone naturally is to supplement with herbs like Ashwagandha. Ashwagandha is well-known for helping with stress and anxiety, but it’s also been tested for testosterone increases.
During recent studies, it was shown to help men increase their natural testosterone levels by between 10% and 22% when taken at a level of 5 grams per day. If you’re trying to find out a way to up your levels taking this supplement could be a good option for you to consider.
Avoid Drugs and Alcohol
Drinking and taking recreational drugs can lower your sex drive. That’s why it’s best to limit these activities as much as possible if you care about your testosterone levels at all. Make some healthy changes in your life and you could benefit from them with increased testosterone levels in your body.
Engage in Plenty of Sex
I know, part of having higher testosterone levels is having a higher sex drive, but engaging in the act of sex can actually increase your testosterone levels as well. Start having more sex whenever you can and you’re likely to get a nice boost from that.
Strive for Success and Happiness
Working toward your success and increased levels of happiness can both help raise your testosterone levels naturally. That’s because happier individuals that smile more, and that maintain a certain level of success have higher testosterone levels as well.
Try to make some changes in your life if you wouldn’t describe yourself as happy or successful today, and you’re likely to see some improvements. Plus, who doesn’t want to be happier and more successful?
How To Increase Testosterone Naturally Take Away
Making even just a few of these changes should help give you what you need if you want to know how to increase your testosterone naturally.
Follow these guidelines and you’ll boost your levels, enhance muscle development, boost your mood and experience all the other benefits of higher testosterone levels.
It will take some time to see the benefits of these lifestyle changes, but eventually, you’ll start to see the payoff and you’ll be glad you put in the work to boost your testosterone.
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Hi, I’m David and I believe absolutely anyone can achieve the body of their dreams. I’m a qualified health and fitness coach and have been helping clients achieve their dream bodies for 15 years. Whether you are looking to get beach body ready, compete in a bodybuilding show or simply to improve your confidence and wellbeing, I can help.