Improving your health means exercising, eating right and focusing on controlling body fat while building muscle at the same time.
These are noble goals and are all aided by the male hormone testosterone. Unfortunately this decreases as you age; making it essential to boost your T levels naturally as much as possible.
Effective Testosterone
Before you can start it is important to understand that testosterone is either free or bound. Free T is available to be used by your body.
Testosterone which is adhered to Sex Hormone Binding Globulin (SHBG) is not free to be used.
So it’s important not just to raise total T but also free testosterone levels because that is what is used by the body for things like muscle growth.
Here’s how you can boost your levels naturally:
1) Focus on Compound Exercises
Compound exercises work several muscles at the same time; improving core strength and balance.
If you do these with heavy weights and push your body to the limits then you will boost your testosterone production because your body is being pushed harder.
The best examples include deadlifts, squats, bent rows, bench press and shoulder press.
2) Do Short & Intense Workout Sessions
The longer your body building session is, the higher the level of cortisol in your body. This reduces your body’s ability to produce T.
To avoid this blast through your workout in the shortest time possible, specifically by keeping rest periods as short as possible.
3) Cardio Is Important
Cardio is a good part of your training and important for health but you need to keep your cardio sessions under an hour to ensure that you are boosting testosterone without overloading on cortisol.
If you do need longer cardio sessions then balance them out with intense weight lifting at your maximum level.
4) Don’t Overdo It
Building muscle means lifting weights; this will increase your T levels. But, if you do this every day you’ll also be increasing the dreaded cortisol levels and not giving your body the opportunity to recover.
Instead focus on weight lifting 3 or 4 times a week. Keeping your body balanced will improve your T levels.
5) Get Your Protein In
You already know protein is essential for muscle growth. But did you know that protein also boost your body’s ability to produce testosterone?
Whether the protein boosts muscle mass causing an increase in T or if it works the other way round, it doesn’t matter. The fact is protein builds muscles and testosterone.
6) Dietary Fat
Omega-3 is essential for heart health and saturated fats are often considered bad.
However saturated fat is an essential part of the production of goo cholesterol and testosterone. Providing you are exercising hard there is nothing wrong with eating saturated fats.
7) Eat the Right Carbs
Processed food generally has fast digesting carbs. This causes a boost in your blood sugar and insulin levels and encourages fat storage.
Slow digesting carbs have the opposite effect. They help to control blood sugar, reduce fat storage and give you a good flow of energy throughout the day.
Sweet potatoes, oats, beans and fruits (apples, oranges & pears) are some of the best options.
8) Lower Alcohol Intake
It has been said that a daily glass of red wine is beneficial to your heart. But this is where your alcohol consumption should end.
Excess alcohol prompts an inflammatory response by your body which hampers T production.
9) Add Some Supplements
A few natural supplements can help your body to work more efficiently. These include:
- D-Aspartic Acid – A powerful amino acid that plays a key role in regulating the release of the Luteinizing Hormone which is a pre-cursor to T.
- Vitamin D3 – Vital for regulating testosterone synthesis, if you don’t get enough direct sunlight you need to supplement with D3.
- Zinc – This is an essential mineral and a building block of testosterone.
- Fenugreek – Studies have shown this herb can boost levels of total T and free T.
The most effective way to supplement would be to combine a number of these ingredients together. Check out the best testosterone boosters on the market for more information.
10) Sleep
Don’t underestimate the importance of sleep. You should get between 6 and 8 hours every night to allow your hormone levels to balance. An efficient body is capable of producing more T.
11) Avoid Blue Light before Bed
Your computer and cell phone are the worst culprits. Blue light disrupts sleep but it has also been linked with heart disease and fat gain.
Shut down your electronic devices at least an hour before you go to bed.
12) Sex Is Good
Sex is good in more ways than one. Aside from the obvious pleasure, having sex makes you desire t more. This increases T production and helps to maintain it.
Sex is now officially good for your health!
13) Watch Out For Chemicals
There are chemicals in many of the cleaning products you keep at home, processed foods and even the water.
Consider consuming more organic food to minimize the damage these chemicals can do to your body.
Further Reading
If you would like to find out more then check out this excellent article from Bodybuilding.com: 16 Ways to Boost Your Testosterone
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