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8 Body Hacks To Naturally Increase Testosterone Levels

8 Body Hacks To Naturally Increase Testosterone Levels


    Testosterone is a hormone that’s super important to men. We need normal levels of it to build muscle, keep our body fat levels low, have lots of energy and a positive mood, and keep our sex drive healthy. Unfortunately, levels of it can decrease as we get older. Scientists believe this decline can cause many negative side effects including: depression, weight gain, and even heart disease. Low T as the commercials call it, is definitely something us men don’t want to suffer.

    Fortunately there are several things that may be able to help prevent this age related decline. In this article I provide 8 tips that research shows can help to increase your body’s production of this hormone. Give them a try to help give yourself a natural boost.

    1. Lose Weight

    This is perhaps the most important thing to do to increase your testosterone levels. Studies show that losing weight can increase levels significantly. When you lose weight you’ll also decrease your risk of several other health conditions that are associated with low testosterone levels including high blood pressure, obesity, and type 2 diabetes.

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    Solution: Eat fewer processed carbohydrates like sugar and wheat flour. Replace them with fruits and vegetables, eat enough protein to build muscle, and fats.

    2. Lift Weights

    Studies show that regularly lifting weights boosts testosterone levels. The key to maximize the amount your body makes is to train heavy and intensely. This means doing exercises like deadlifts, kettlebell snatches, and squats with a weight that you can use for 5-8 reps per set. Minimizing the amount of time you rest between sets helps too. Studies show testosterone output is greatest when you keep your rest periods between 90-120 seconds.

    Solution: Perform 3-4 total body workouts every week.

    3. Sprint

    Another way to boost your testosterone levels through exercise is by sprinting. In one study, the testosterone levels of subjects performing 6 second sprints increased significantly. Levels remained high even after they recovered from the workout.

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    Solution: Perform several sprints after lifting weights or on your days off. You can do them by running on a track, riding a bike, or sprinting up hills. Do this 2-3 times a week for optimal results.

    4. Get Your Daily Dose Of Vitamin D

    A recently published study finds that men with sufficient blood levels of vitamin D have higher levels than those with lower measurements. You can get your daily dose by taking a nutritional supplement or the sun. High blood levels of vitamin D are also associated with improved athletic performance.

    Solution: Most experts recommend getting 2000-5000 IU of vitamin D3 from supplements daily to bring your levels to within a normal range. Your doctor can check your levels to help you determine your daily dosage.

    5. Reduce Stress

    Stress, whether it’s because you are getting too little sleep, your job, personal life, or rush hour traffic is a testosterone killer. That’s because it increases production of the hormone cortisol. When increased, it prevents your body from making testosterone.

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    Solution: You can remedy this by doing something relaxing every day. This includes reading, meditating, and taking a nap. Learning to not sweat the small stuff, while not always easy is helpful too.

    6. Cut Back On Sugar

    Eating foods rich in sugar (bread, candy, cookies, pasta, soda, etc.) causes rapid increases in your blood sugar. This, in turn makes your testosterone levels plummet. Studies find that one sugar rich meal can cause testosterone levels to decrease by as much as 25%. Do this repeatedly and you’re likely to have chronically low levels.

    Solution: Learn to ditch the sugar rich foods and choose carbohydrate rich foods that don’t cause rapid increases in blood sugar levels. Vegetables and low sugar fruits (i.e. apples and berries) are great choices.

    7. Eat The Right Fats

    Your body synthesizes testosterone from the fats that we eat. Certain fats are better than others for building testosterone. The best type of fat for this purpose are monounsaturated and saturated fats. Studies show that a men following a diet that contains approximately 40% their calories from fat have higher testosterone levels than those eating less.

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    Solution: Eat more fat. Aim to eat a food containing a moderate amount of monounsaturated or saturated fats at every meal. Think avocados, almonds, olive oil, red meat, and whole eggs.

    8. Take Branch Chain Amino Acids Before Your Workout

    Studies show that taking a branch chain amino acid (BCAA) supplement before, during, and perhaps after your workout can help increase testosterone levels. Taking a BCAA supplements are also shown to decrease post-workout muscle soreness and help you get stronger, faster too.

    Solution: Take 5-10 grams of BCAAs with water before, during, and after every workout.

    Conclusion

    You now have 8 scientifically proven ways to boost your body’s production of testosterone. Since they can help your body make more testosterone you don’t have to worry about the negative side effects that can occur when you inject synthetic testosterone into your body. Give them a try and let me know what you experience in the comments section of this article.

    (Photo credit: Testosterone Blocks via Shutterstock)

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    Last Updated on May 28, 2020

    How to Overcome Boredom

    How to Overcome Boredom

    Have you ever been bored? Restless? Fidgety? In need of some inspiration?

    I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

    If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

    What is Boredom?

    We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

    You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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    It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

    If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

    When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

    Sometimes It’s Good to Be Bored

    If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

    Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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    Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

    In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

    It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

    Who knows, maybe ‘boredom’ is actually good for us?

    Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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    In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

    3-Step Strategy to Overcome Boredom

    1. Get Focused

    Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

    You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

    Here are a few ideas:

    • Spend some time in quiet contemplation considering what’s important to you.
    • Start that creative project you’ve been talking about for the last few weeks.
    • Brainstorm: think of some ideas for new innovative products or businesses.

    2. Kill Procrastination

    Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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    So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

    Here are some ideas:

    • Do some exercise.
    • Read a book.
    • Learn something new.
    • Call a friend.
    • Get creative (draw, paint, sculpt, create music, write).
    • Do a spring cleaning.
    • Wash the car.
    • Renovate the house.
    • Re-arrange the furniture.
    • Write your shopping list.
    • Water the plants.
    • Walk the dog.
    • Sort out your mail & email.
    • De-clutter (clear out that wardrobe).

    3. Enjoy Boredom

    If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

    Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

    So, take some time to relax. You never know, you might even like it.

    Final Thoughts

    Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

    More Tips on Overcoming Boredom

    Featured photo credit: Johnny Cohen via unsplash.com

    Reference

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