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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 January 14, 2019

                7 Ways To Make Exercise Fun For Everyone

                7 Ways To Make Exercise Fun For Everyone

                From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

                What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

                1. Take the scenic route.

                Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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                Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

                2. Distract yourself.

                No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

                3. Listen to music or podcasts.

                There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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                4. Bring a friend.

                Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

                Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

                5. Accessorize.

                There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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                For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

                6. Compete.

                A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

                7. Relax.

                The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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                With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

                Featured photo credit: tpsdave via pixabay.com

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