8 Natural Ways To Increase Testosterone Levels
Testosterone is arguably the most well-known of all the hormones. It’s the one associated with sex and often labeled as a precursor for strength. Aside from its critical role in secondary sex characteristics, testosterone also affects bone and muscle mass, the way men store fat in the body, and even red blood cell production.
Keeping your testosterone levels in check is vital to maintaining long-term health, in addition to achieving your strength and fitness goals. But here’s the thing, testosterone is known to start declining after 30 years old.
We think 30 is young, but a slowly plummeting level of testosterone isn’t doing anyone any good. Low testosterone can have a serious effect on overall health. Low “T” can mean weak bones, poor sex drive, fatigue and loss of muscle mass.
All that said, we’ve got some good news. Here are some ways naturally increase your testosterone levels.
High-Intensity Interval Training
The way you workout can have a dramatic effect on the amount of anabolic hormones flowing through your veins. Anaerobic, high-intensity efforts have shown to increase testosterone (as well as growth hormone and IGF-1, as an added bonus).
Sprinting is a great exercise as it utilizes the anaerobic system, rather than the aerobic system in slower long distance efforts. Short bursts with minimal rests between sets is a great way to get fit, tax the respiratory system and boost your increase growth hormone, IGF-1, and testosterone
Lift Heavy Weights
Lifting heavy has been shown to stimulate greater releases of testosterone. Compound, multi-joint exercises like squats, lunges, and presses, when also done at high-intensity with minimal rest between sets, is known to have a similar effect on hormone secretion.
Eat Healthy Foods
It almost goes without saying, but the foods we eat are really just tasty ways to shuttle vital nutrients into our body. There’s no question that a balance of high-quality proteins from food and supplements, along with healthy fats and carbohydrates are critical to maintaining a healthy body.
Take a Mineral Supplement
Not only should you pay attention to your macronutrients (carbs, fats, and protein), but the micronutrients (vitamins and minerals) that are along for the ride with every bite. Key vitamins and minerals for boosting anabolic hormone production include magnesium, zinc, and B-vitamins, like B-6.
Even following a healthy diet you are likely deficient in magnesium and zinc. Two critical components to anabolic and testosterone hormone production. Using this Natural Deep Sleep Formula will ensure your body has micronutrients needed for proper recovery and hormone production.
While there are plenty of health-conscious reasons to strive for a frame of lean muscle and less fat, one major factor is the effect excess body fat has on testosterone levels. More body fat is closely related to lower testosterone levels. Studies show that men who cut the fat and build the muscle have seen a notable increase in testosterone.
Whether you prioritize your time in the sun or not, it’s likely that you could still benefit from taking a natural Vitamin D supplement, we recommend Cod Liver Oil as its also high in Vitamin A.
A large number of people are Vitamin D deficient without knowing. A deficiency in this vitamin can have a harsh impact on your overall health and a negative effect on your testosterone levels.
Optimize Your Sleep
Sleep is one of the most important factors in maintaining optimal levels of anabolic hormones like testosterone. When you deprive ourselves of sleep, you spike your cortisol levels. Cortisol is a catabolic (the opposite of anabolic) hormone that has an inverse relationship with testosterone.
Whenever cortisol levels are up, testosterone and other beneficial anabolic hormones plummet. Getting better sleep at night can be more important than food and exercise combined and because of this, we created a Natural Deep Sleep Formula that assist in healthy hormone production.
Reduce Your Emotional Stress
While all the other items on the list are related to different stressors, it is important to highlight how beneficial healthy stress management can be - we recommend meditation, twice daily.
If you’re new to meditation, simply sit and focus your mind your breath, breath deeply into your belly and pay attention to the energy flowing down to your abdomen and back out your mouth. Follow this energy and know its calming and healing your body with each breath.
There are several things we can do to increase and maintain testosterone levels, the most important of which is sleep, followed by exercise and proper nutrition.
This Natural Deep Sleep Formula will help eliminate any micronutrient deficiencies, improve anabolic hormone levels and prime your body for deep, restorative, testosterone boosting sleep.
If you get less than 2 hours of direct sunlight each day your hormones and sleep will benefit from taking a natural vitamin D supplement such as Fermented Cod Liver Oil.