5 ways to Boost Your Testosterone Levels

Testosterone is one of the most significant hormones for vital health in physical fitness and wellness. It natural occurs in higher levels in men than women. It is related with higher sex drive, a muscular frame, maintaining bone density, emotional health and even risk taking. It greatly improves athletic performance that’s why athletes sometimes take a synthetic version known as steroids to give themselves the boost they need. While this might be a quick solution its not worth the health risks that come up after. But I’m not here to bash on roids, I want to present to you a more sustainable and healthier way that you can boost your testosterone levels.

Testosterone Basics

Testosterone is a key element for male vigor and vitality. Testosterone is an androgenic sex hormone produced by the testicles (and in smaller amounts in women’s ovaries), and is often associated with “manhood.” Primarily, this hormone plays a great role in men’s sexual and reproductive function.

Effects of Low Testosterone

Low testosterone can lead to fat gain, low muscle mass, and physical weakness. Testosterone in men starts to naturally lower starting in their mid 30’s.

Researchers are also finding correlations of low testosterone with other diseases such Diabetes, metabolic syndrome, obesity, and high blood pressure

In diabetes, metabolic syndrome, and high blood men with low testosterone more often have insulin resistance which in result they have to produce more insulin to keep good blood sugar normal. The more insulin your body produces causes inflammation in the tissue and and raises blood pressure.

In men with obesity, fat cells metabolize testosterone to estrogen, lowering testosterone levels. Two other conditions that low testosterone can create is depression and erectile dysfunction. Research shows that men with low T are more than twice as likely to be depressed. Erectile dysfunction is the most common symptoms of low T, that’s why Viagra was such a hit or should I say bang. (couldn’t help myself)

Sorry that section was kind of depressing, but here comes the good part.

5 Ways to Boost Your Testosterone Levels


1. Eat Foods That Increase Testosterone

Foods-that-boosts-testosterone

Spinach – Popeye was right. Spinach contains plant steroid ecdysteroid .01% that is similar to testosterone. Its also has high amounts of magnesium, a mineral that also helps with testosterone production.
Eggs - (specifically the yolk) One of the main components your body uses to produce testosterone is cholesterol. Eggs have high amounts of vitamin D3 which is a steroid like hormone.
Figs – Plenty of amino acids and zinc in this sexy little fruit to up those T levels.
Oysters – Have healthy fats and high levels of zinc that also boost T levels.
Quinoa – Contains a natural plant steroid 20-hydroxyecdysone. It is also contains zinc, magnesium, and arginine these minerals and amino acid greatly improve your t levels.
Avocado – are a great source of vitamin mineral, and good cholesterol. Research at Penn State University found that taking avocado has lowered LDL cholesterol, and boosted testosterone levels effects.

2. Testosterone Supplements

testosterone boosters

There are many supplements out there in the market that boast about being the best testosterone boosters. But I’ll try and make this as easy as possible for you. Here is a list of a few ingredients that you should look for in any testosterone supplements.

Zinc –  In men the prostrate cells require high concentration of zinc to work optimally. This mineral is really a powerhouse when it comes to our health find out more here.  Make sure you are getting at least 50mcg of zinc daily. (Here is a great deal on amazon on Zinc supplement)

Magnesium – This mineral is vital for relaxing the central nervous sytem, supporting cardio vascular health, enables the productions of enzymes that allow for our bodies to use vitamin D properly, helps regulate blood sugar as well as enables muscles to have forceful contractions (for exercising or fluid movement). Research studies show men who received supplementation of magnesium all showed an increase in the levels of testosterone in the body. One of the best forms to supplement with is magnesium oil spray. Simply spray your yourself 3-4 times on your body, works great if you are sore in a specific area. Be aware that you might feel a tingly or itchy if you are deficient in magnesium, it usually stops after a few days of consistent use.

Mucuna pruriens – An Ayurvedic herb that has been used for centuries to increase libido, energy, optimize blood sugar, mood support, and is well known for its powers as an adaptogen. Mucuna pruriens has been shown to increase the neurotransmitter dopamine, which is very important for optimal brain health. Optimal hormone production starts with brain health and optimal levels of dopamine are critical for brain health.

Stinging Nettle Root – The more testosterone that is freed up the more benefit you will derive. Stinging nettle root helps ensure you free up more usable testosterone. It is also helps prostate health by lowering inflammation of the prostate.

3. Exercise to Increase Your Testosterone Levels Naturally

increase testosterone naturally

The best type exercise to use to increase T levels naturally are strength training, as they cause post workout elevation in T levels. Use multi-joint exercises such as bench press, squats, deadlifts and pull-ups. Keep your rest period in between sets short, 30-45 seconds. And try to keep your total workout to 60 minutes or less.

Sprints or high-intesity training are also a great to do a few times a week.

Avoid long drawn out cardio. Compare physiques of a long distance runner and a short distance sprinter. Did you see the difference? One has muscles and the other one can run fast for a long time.

4. Avoid Foods That Lower Testosterone Levels

foods-that-lower-testosterone

Here is a list of foods that you should avoid be all means if your wanting to get your “groove” back or just want to keep  your T levels to where they should be.

Beer – Hops of which the beer is made from are highly estrogenic, containing up to 300,000 IU’s of estrogen per 100 grams of hops.
Fast Food – Usually cooked either soybean oil or sunflower oil, both of which lower T levels.
Refined Carbohydrates – The sugar that occur in these foods raise estrogen levels and lower T levels.

While avoiding these foods is crucial, its best to adapt a clean eating lifestyle. This way choosing the right foods becomes easier. Check out this post I wrote to find out more about Clean Eating.

5. Get Enough Sleep

Sleep helps balance testosterone

One of the best natural ways to optimize your T levels is to get good rest. Studies show that just one night of lack of good sleep lowers T levels in the morning. It is highly recommended to get 7-9 hours of sleep per night. If you have trouble sleeping here are few things you can try before bedtime.
Get into a routine, if life permits try and good to sleep at the same time every night.
Get off your computer or tablet 30 minutes prior to getting in bed. You can also add these few things to help as well.
Taking a warm bath with a few handfuls of Epsom Salt. Epsom salt has mostly magnesium, which help your muscles relax and gives you an overall calm feeling.
Drink some Kava Tea or Chamomile Tea before bedtime, each one of these teas will help your mind and body relax.
Do some deep breathing exercises. Simply inhale to the count of 5, hold your breath in to the count of 5, exhale to the count of 5. Do this for at least ten minutes.

Conclusion

As you see If you've read this far boosting your testosterone levels can be achieved with patience and a good strategy. Gradually incorporating these 5 techniques into your daily routine will bring about a positive change. Be patient and consistent.

Please leave a comment with any questions or thoughts on any of these techniques. Happy boosting those T levels!

Sebastian Muenda

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About the author

Sebstian Muenda

I have dedicated the last 16 years of my life to health, fitness, and spirituality. I have taught classes, have a private practice and have opened up past businesses to support the community in reaching their highest potential within health, fitness, and spirituality.

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