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5 Ways to Naturally Boost Your Testosterone

5 Ways to Naturally Boost Your Testosterone

Would you like to have a muscular body, high energy levels, elevated focus, and a powerful sex drive? Of course you would! Thanks to the sex hormone testosterone, all of these benefits are yours for the taking. But what if you don’t have a healthy level of testosterone? Then you could expect increased fat storage, low energy levels, difficulty sleeping, and a decreased sex drive.

Testosterone levels decrease in our bodies as we age, so it becomes more and more important to increase testosterone as time goes on. Convinced this is kind of a big deal? I hope so. If you would like to build a strong body that allows you to walk with swagger and confidence, apply the following 5 ways to naturally boost your testosterone.

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1. Lift Heavy Things

Compound resistance training exercises such as squats, lunges, bench presses, and bent-over rows are your best bet if you’d like to naturally boost your testosterone in record time. Perform three resistance training workouts per week and make sure you let your body fully recover in between every set. If you’re a beginner, rest for about 90 seconds in between each set. If you’re unfamiliar with these exercises, please consider working with a personal trainer, purchasing a quality workout routine such as The New Rules of Lifting, or looking up demonstration videos on YouTube at a bare minimum. Proper form is your number one priority when performing any fitness plan, so if you’re going to do it, do it right!

2. Eat Healthy Fats

Fat has been victimized by society for too long. While you should minimize the consumption of trans fats like those found in fried foods available at any fast food establishment, healthy fats not only help you feel full and satisfied (making it less likely you’ll over-eat later), but also naturally boost your testosterone. Healthy fats can be found in foods such as eggs, grass-fed steak, grilled chicken, fish, nuts, and avocado. Also consider using healthy cooking oils, like olive oil, almond oil, or coconut oil.

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3. Go Outside

Getting an abundant amount of sunshine will give your body a healthy dose of Vitamin D, which will naturally boost your testosterone. If you’re chained to a desk and don’t have much time to spend outside, purchase a bottle of Vitamin D to supplement your meal plan the next time you’re grocery shopping.

4. Catch Some Z’s

How much you sleep has a direct influence on your testosterone levels. Get seven to eight hours of shut-eye if you can, or aim for an afternoon nap if you can’t. This is the most relaxing way to naturally boost your testosterone. If you have a tough time getting to bed, please click here to discover the 11 sleep habits of successful people.

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5. Eliminate Stress

Cortisol is a stress hormone that reduces your testosterone levels and causes fat gain. Eliminating stress from your life will help you feel happy and naturally boost your testosterone. Breathe deeply on the drive to work to increase focus and clarity. Ask your boss if you may step outside for a moment if you feel overwhelmed. Do some stretches at your desk to get your blood flowing. Start a journal so you can put your thoughts on paper (and get them out of your head). Wind down with a good book and hot cup of tea an hour before bed. If you’d like more action steps that will help you eliminate stress, click here to read about 5 powerful ways to reduce stress.

Are you ready to build a strong body that will help you walk with confidence?

This wonderful sex hormone is vital for your health and well-being, so I hope you’ll consider these 5 ways to naturally boost your testosterone. Do you have any other tips that might be helpful? If so, please share them below!

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More by this author

Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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