If you’re having trouble getting your testosterone levels up or looking for a natural boost, this guide is for you. Here are ten tried-and-true ways to help naturally increase your testosterone production.
Lower Your Stress Levels
Stress can cause several hormonal problems, including low testosterone. One of the best ways to combat stress is with exercise and meditation. If you find it difficult to manage work and family life, consider consulting with a therapist or coaching professional. Controlling your stress levels will leave you feeling more confident and doing better in all aspects of life.
Eat More Protein
Eating adequate protein helps preserve muscle mass as you age and boosts the metabolism to burn fat faster. In addition, protein helps increase the amount of testosterone in your body. Eggs and poultry are especially high in protein and provide a natural boost when you need it most.
Caffeine is inherently a source of stress and can leave you feeling anxious. If you find that caffeine prevents you from sleeping or keeps you awake at night, then don’t have any caffeinated beverages after lunchtime. Coffee late in the afternoon may be okay, but not throughout the day.
You can also start taking testosterone supplements to increase testosterone levels in your body. This is also beneficial for keeping the body functioning at an optimum level. It also helps in losing fat and increasing muscles. So if you are looking to boost your testosterone levels, then supplements can do it for you.
Alcohol is a depressant that has been linked to testosterone levels falling in men. In addition, alcohol can lead to poor sleep quality, a major contributor to low testosterone. In addition, drinking alcohol will leave you feeling more tired and unfocused.
Smoking can lower testosterone levels by 50%. In addition, cigarette smoke can affect breathing and make it harder to stay calm and relaxed throughout the day. So if you’re a smoker, consider quitting before it’s too late.
Get Enough Rest
Getting enough rest helps preserve muscle mass and keeps your brain functioning optimally. Be sure to get at least 7-8 hours of sleep per night if you want to build up your testosterone levels.
Expose Yourself To The Sun
Sunlight helps boost testosterone levels and keep your brain functioning at its best. So make sure to get outside for at least 10 minutes a day to build up your testosterone levels.
Do More Core Exercises
Core exercises help maintain muscle mass over time and promote better posture, which can combat fatigue and lethargy. The most important core exercise is the Plank since it does more than any other exercise for long-term back health.
Eat A Diet Rich In Vitamins And Proteins
Vitamin D plays a role in managing your testosterone levels and building bone density. It also helps prevent colds, flu, and infections. The best food sources of Vitamin D are cod liver oil and fatty fish such as salmon and mackerel. Excess sugar consumption can also be harmful. In addition, sugar is linked to depression and can lead to poor sleep habits, which are important for maintaining high levels of testosterone. Thus overall, it is about building a good and healthy diet to maintain testosterone levels in your body.