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7 Easy Ways to Boost Your Testosterone Levels Without Drugs or Steroids

7 Easy Ways to Boost Your Testosterone Levels Without Drugs or Steroids

When people think of testosterone they usually think of one thing: Manliness. But there’s so much more to this hormone than just masculinity, women have testosterone too, and everyone benefits from it. And why wouldn’t they? Optimal testosterone levels are one of the main supporting features of:

  • Muscle Mass
  • Libido
  • Bone health
  • Energy
  • Mental Agility
  • And more!

And in this short article, we share of some of the best simple ways to keep yours in check, without having to take the risk of drugs or steroids.

Read on to find out the best steps of becoming a better you:

1. Compound Exercises and High Intensity Interval Training

Naturally the first place you’re going to want to go to boost testosterone is the gym.

And you’d be absolutely right. But there are two types of exercises you should be focusing on in particular to get the maximum amount of testosterone.

Compound Exercises and High Intensity Interval Training (HIIT).

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Essentially heavy lifting and short, insane cardio. Compound exercises are anything that involves more than one joint movement, e.g. bench press, squats and deadlift. This allows you to engage as many muscle groups as you can, which encourages your body to produce more testosterone to help you recover

bench-press

    This 2006 study showed that male volunteers following a strict 4-week weight workout comprised of many compound lifts boosted their resting testosterone levels by 40% and lowered the stress hormone cortisol by 24%. Now we get to the cardio; High Intensity Interval Training, which we already know, has a range of benefitsHIIT although primarily used for fat loss, has seen great results from a hormonal aspect. A study from the Journal of Strength and Conditioning Research has shown that regular sessions of HIIT over a 3 week period can dramatically increase blood testosterone concentration.

    2. Vitamin D3 – The Ultimate Testosterone Boosting Hormone

    One of the core vitamins you need in your diet for maximum testosterone production is Vitamin D3.

    That’s because it’s more than just a vitamin – it’s a hormone. If you learn anything from this article, please make it to supplement Vitamin D3! Vitamin D3 is absorbed through our skin via sunlight, and promotes healthy levels of testosterone, bone health and immunity. The problem is that most people don’t get enough Vitamin D3 throughout the day. Ever. Recent studies have estimated that a whopping 1 billion of the world’s population may suffer from a Vitamin D deficiency.

    This is down to modern living. Due to people living and working mainly indoors, it’s harder for our bodies to absorb as much Vitamin D from the sun as we used to in times gone by.

    And it’s essential for testosterone production.

    banffs-sunshine
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      Supplementing Vitamin D3 is easily the best answer here, many argue that you can get enough of the Vitamin from diary products like milk – however this is Vitamin D2, which is synthetically produced and nowhere near as effective. Vitamin D3 is the vitamin in its purest form, and exactly what you need to start taking the nutritional steps towards higher testosterone levels. Especially if you live in an overcast country like Iceland or somewhere in the UK.

      3. Zinc – The Ultimate Testosterone Boosting Mineral

      We’ve covered the core vitamin, now here’s the mineral: Zinc. Found mainly in red meats and leafy greens, zinc is insanely good for boosting testosterone, because it’s a necessity for its production. The process for testosterone starts in our brains, which first requires a reaction to produce LH – the Luteinzing HormoneThis is the precursor to testosterone and essential to it’s production.

      And it can’t happen without enough zinc.

      Red-Meat

        Not only that, LH is responsible for growth hormone, hair growth and other benefits. A study focused on elite wrestlers supplementing zinc found that regular supplementation of the mineral both maintained and improved testosterone levels over a 4 week period.

        TIP: Don’t overdo Zinc! The maximum recommended daily intake of the mineral is 40mg according to the Institute of Medicine’s Food and Nutrition Board. Too much can result in side effects such as nausea and headaches.

        4. Decrease Stress

        It’s not just the physical that affects testosterone – there’s a psychological aspect as well. The main problem is stress – and the more you have of it, the less testosterone you produce. This is all down to the stress hormone, cortisol. It’s catabolic, meaning it induces muscle breakdown, fat gains and generally runs your immune system into the ground – contributing a lot to lower testosterone.

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        You load up on cortisol whenever you do anything that is demanding both physically and/or mentally. But don’t panic, (literally don’t, it’s bad for your T levels) getting more sleep, and engaging in relaxing activities such as meditation can significantly lower cortisol levels and get your testosterone back up to where it should be.

        yoga-in-the-mountains

          5. There’s Nothing Sweet About Sugar

          One of the worst things you can put in your body when it comes to boosting T levels is sugar. This is down to the insulin your body creates to deal with large amounts of glucose. Insulin directly affects with testosterone and reduces your overall count.

          sweet-sugar-potsdam

            This study involving 74 men, consumed 75g of oral glucose, which averaged a 25% decrease in testosterone levels quickly after being absorbed. Cutting down your sugar intake isn’t just good for your waist, it’s essentially to healthy hormone lifestyle.

            6. Posing is Power

            A big influence in testosterone levels is body language. How you hold yourself is a big part of who you are, and done right you instantly boost your testosterone levels by 20% while lowering your cortisol by 25%!

            How? Power Posing.

            consumer-confidence

              A study from Harvard University by Cuddy et al. found that high-power poses (e.g. relaxed, chest out and open poses) significantly improve testosterone, in as little as 2 minutes! Whereas having a low-power poses (e.g. being slumped over, arms folded) decreased testosterone. You can learn more about Cuddy’s findings and her research in her TED Talk: ‘Your Body Language Shapes Who You Are’.

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              See the full talk below:

              7. Fat is Your Friend

              When you go on a diet, one of the first things people tell you to drop is your fat intake. But they don’t know how wrong they are. Certain types of fat are essential to testosterone levels, and taking in far less of it, dramatically drops your T count. In a 7 month study involving two elite ice hockey teams, Team A took a diet of 40% fat and 45% carbs, while Team B had 30% fat and 55% carbs.

              The results were astonishing. Team A had a significantly higher testosterone level than Team B, and even had less Sex Hormone Binding Globulin, a protein that lowers free testosterone in the blood stream.

              What your testosterone levels needs more than anything are healthy fats. These are foods that contain either monounsaturated fats (i.e. avocados, nuts, peanut butter) or polyunsaturated fats (flaxseed, salmon, tuna).

              avocados

                Stock up on these types of food and your T-levels will thank you to no end.

                RELATED: 10 Workout Hacks for Building Muscle

                Featured photo credit: USS Bataan (LHD 5)_140420-M-HZ646-027, Banff’s SunshineDSC_1491, Yoga In The Mountains, Sweet sugar, Potsdam, consumer confidence!, a is for guacamole, oops I mean avocado! via flickr

                Featured photo credit: arms race/istolethetv via flickr.com

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                Saul McArthur

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                Last Updated on September 16, 2019

                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                1. Break Your Work into Little Steps

                Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                • (1) Research
                • (2) Deciding the topic
                • (3) Creating the outline
                • (4) Drafting the content
                • (5) Writing Chapters #1 to #10,
                • (6) Revision
                • (7) etc.

                Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                2. Change Your Environment

                Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                3. Create a Detailed Timeline with Specific Deadlines

                Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                4. Eliminate Your Procrastination Pit-Stops

                If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                5. Hang out with People Who Inspire You to Take Action

                I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                6. Get a Buddy

                Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                7. Tell Others About Your Goals

                This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                8. Seek out Someone Who Has Already Achieved the Outcome

                What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                9. Re-Clarify Your Goals

                If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                10. Stop Over-Complicating Things

                Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                11. Get a Grip and Just Do It

                At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                Reality check:

                I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                More About Procrastination

                Featured photo credit: Malvestida Magazine via unsplash.com

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