How to naturally increase your testosterone levels

One of the most important factors in your health and fitness success is your testosterone levels. Research has shown that men with lower levels of testosterone tend to be fatter, have higher amounts of body fat, and decreased muscle mass, while men with higher levels of testosterone tend to have less body fat, more muscle mass, and feel more confident about themselves. This article shows you how to naturally increase your testosterone levels to achieve these fitness goals and be healthier than ever before!

• Diet is important

This hormone is anabolic, which means it promotes protein synthesis. Protein stimulates muscle growth and tissue repair. Boosting testosterone through diet also boosts physical performance, as dietary protein has been shown to help with strength and endurance during exercise. The current recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight (about 56 grams for a 180-pound person). But when you want to boost testosterone, going beyond that recommendation may not be a bad idea. Increasing protein intake has been associated with improved mood and increased satiety (which makes sticking to your goals easier), along with other benefits.

• Exercise

Engaging in an exercise program on a regular basis is one of the surest ways to boost your body’s natural production of testosterone. Exercise has numerous health benefits, and it works hand-in-hand with a healthy diet (to help build muscle) and supplements that support natural hormone production. Here are some tips for starting an exercise program: Get active at least three times per week—walking or playing sports are great options. Commit to working out at least three times per week; consistency is key. Before each workout, perform 5–10 minutes of warm-up exercises such as walking or jogging and stretching. This will help reduce your risk of injury as well as improve performance during workouts by reducing muscle tension and improving blood flow, helping you get fit faster!

• Stress management

It’s important to note that stress can be a huge obstacle when it comes to increasing T-levels. A good starting point before getting into anything else is to get an ideal sleeping routine going, which you can begin by reading another one of our guides on how to improve sleep. Stressful situations, hectic lifestyles, and lack of sleep can all contribute negatively towards testosterone production. In order for these factors not have an effect on T-levels, try meditating for approximately 20 minutes per day or taking up yoga as a relaxing activity. Once you’ve taken these steps and improved your life somewhat, it may be time for a natural boost.

• Vitamin D3

Getting enough vitamin D is important for health, especially in relation to men’s hormone health. However, many people do not get enough vitamin D and studies have shown that most people’s blood test values for vitamin D are below 40 ng/ml, which is considered low. An easy way to add more of a boost for your body is by taking supplements or eating foods rich in vitamin D such as cold water fish and oysters. Also note that Vitamin D helps lower insulin and reduce inflammation, both of which will help aid you in losing weight easily.

• Zinc

This mineral helps stimulate and regulate your body’s production of testosterone, as well as insulin. If you struggle with diabetes or low energy levels, it’s important that you check in with your doctor about getting tested for deficiencies. Zinc may also help protect against Alzheimer’s disease, so make sure to talk to a doctor if you find yourself constantly forgetting things or experiencing memory issues. Another benefit? Zinc is shown to boost sperm quality. The recommended daily intake for men is 11 milligrams per day; if you have a history of infertility, erectile dysfunction, a low sex drive, or are currently taking medication (birth control or otherwise), zinc may help restore balance.

• Proper sleep

Getting enough sleep helps boost testosterone, but try not to oversleep: both too little and too much can lower it. Instead, aim for seven or eight hours a night; once you’re there, feel free to let your mind wander. Men who are well rested have higher levels of circulating testosterone, which is linked with healthy sexual function, says Fisch. One study found that just one extra hour of sleep per night led to a 31 percent increase in T-levels. Even naps can help—in fact, research shows that men who take naps containing 30 minutes of ‘slow wave’ (aka deep) sleep had higher T-levels than when they skipped their snooze time entirely. The best part? You don't need an extra hour of sleep to get these benefits, according to Fisch—as long as you're getting between 7 and 8 hours every night.