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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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    Curt Pedersen

    Curt is the founder of Stayfitcentral.com, a blog that helps you build the body you deserve.

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    Last Updated on October 6, 2020

    6 Signs It’s Time to Change Your Life

    6 Signs It’s Time to Change Your Life

    Is it time to make some changes in your life? It just might be. Life is too short to not live it to the fullest.

    Here are some signs it’s time to change your life.

    1. Every week, you cannot wait for Friday.

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    Lifehack_Quotes_579f8e157b18a6ba61516259c5c7d191

      Fridays are fun, but one thing I’ve discovered in my quest to find and do work I absolutely love is that almost every day can be really fun. If you’re saving all your living for the weekends, it’s time to truly think about your lifestyle and consider making some changes. Don’t get me wrong; it’s great to have plans you look forward to on the weekends, but what if you could have that excited Friday feeling most, if not all, days of the week? It takes a lot of self-discovery and work, but it’s truly possible to live a life you love—even on Mondays.

      2. You live for your vacations.

      Vacations are great, but what’s even better is building a life you don’t need to take a vacation from. As Seth Godin said, “Instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from.” Vacations are fun and exciting, but even better is building a life where you have the potential to do what lights you up many weeks of the year, not just your two allotted vacation weeks.

      3. When you stop and think about it, you’re really not focusing your life on your priorities.

      Write down your 3 top priorities. Then write down the 3 things you focus most of your life on. Are you spending your time living your top priorities? Consistently spending time doing what matters most to you is one of the keys to feeling fulfilled in your life. If you’re not focusing your life on what’s important to you, it’s time to make some changes.

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      4. You have no idea what lights you up, and you don’t have the space in your life to discover it.

      If you haven’t found your passion in your current life, you’re not going to find it if you continue to do your same routine, over and over, year after year. In order to discover what lights you up, start by creating the space in your life to seek it. Give yourself time to figure out who you are, what your strengths are, and what picques your interest. Experiment with learning new things, spending time with inspiring people, and doing more of what excites you and less of the things that suck your energy.

      5. You’re frequently jealous.

      If you find yourself frequently feeling jealous of someone, there are 3 changes to consider making:

      1. Make a point to focus on your path instead of his or her journey. Sometimes this involves taking a break from social media.
      2. Get inspired from the person you’re jealous of, and work toward a similar goal in your life.
      3. Decide what the other person has is not something you are willing to put in the effort to achieve, so you’ll cheer him or her on but choose to not be jealous.

      When you are feeling jealous, consider why you want what the other person has, and what your motives are. Living a life on your terms, focused on your priorities, passions, and strengths, will provide you with much more fulfillment than trying to be somebody else.

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      6. You can’t remember the last time you stepped out of your comfort zone.

      According to Neale Donald Walsch, “Life begins at the end of your comfort zone.” Your life can become even more amazing if you stretch beyond your comfort zone. If you’re not sure where to start, try the tips in this article about small ways to step out of your comfort zone.

      Life is too short to spend your years not living to your full potential. If you decide you’re ready to change your life, I encourage you to start taking small action steps toward the life you want to live. Keep moving forward.

      Check out this video if you’re ready to make a change in life:

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      Featured photo credit: Lauren McKinnon/https://flickr.com via flickr.com

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