Testosterone is a hormone that is produced in large amounts in men (and only slightly in women), in the testes and adrenal glands. High testosterone levels are associated with sexual performance, reproductive function, muscle mass, hair growth, aggressive, competitive behavior, and a variety of other masculine traits. Testosterone levels peak at the age of 40, and slowly decline thereafter. Fortunately, there are many things you can do to increase your testosterone, so if you feel your testosterone levels need to be boosted, then you've picked the right article.
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Part 1 of 3: Eating Right
Step 1. Change your diet
How much testosterone your body produces has a lot to do with diet, so it's important to keep an eye on what foods you eat. A good testosterone-friendly diet includes lots of healthy fats, green leafy vegetables, protein, and cholesterol (not all cholesterol is bad!). Low-fat diets should be avoided when you are trying to increase testosterone.
- For example, minerals like zinc and magnesium can trigger testosterone production, while good cholesterol allows your Leydig cells to actually produce it.
- In addition, vegetables such as broccoli, cauliflower, and cabbage will lower the levels of estrogen (female hormone) in your body, thereby increasing testosterone levels.
Step 2. Eat nuts
Incorporating some walnuts or almonds into your daily diet is an easy, and great way to increase testosterone levels.
- Also try adding brazil nuts, cashews, peanuts, and other nuts that are high in monounsaturated fat, as men who eat this type of fat regularly have higher testosterone levels than men who don't.
- Whole grains, such as sunflower and sesame seeds, also provide high levels of monounsaturated fat, in addition to protein, vitamin E, and zinc, all of which increase testosterone.
- For the healthiest option, opt for unflavored and salted nuts and seeds.
Step 3. Eat oysters and other zinc-rich foods
Zinc is one of the most important minerals for your body in the production of testosterone. In fact, by increasing your zinc intake, you can significantly increase your testosterone levels in as little as six weeks.
- If you want to increase testosterone levels quickly, you only need six oysters to trigger testosterone production in your body, because oysters are very high in zinc.
- But if you don't like oysters, you can also increase your zinc intake by eating protein-rich meat and fish, along with raw dairy products like milk and cheese, all of which are high in zinc.
- If you find it difficult to increase your zinc intake solely through diet (especially if you are a vegetarian or vegan), you can increase your zinc intake using a zinc supplement. The recommended intake of zinc for adults is no more than 40 mg daily.
Step 4. Start your day with oatmeal
The health benefits of oatmeal are well-known - it's high in fiber and low in fat - but now there's another important reason to start your day with a bowl of oats: a 2012 study showed that oatmeal was linked to increased testosterone levels.
- Research has found evidence that avenacoside compounds contained in oats can inhibit levels of globulin that binds sex hormones in the blood, thereby increasing the hormone testosterone.
- Oatmeal has also been known to improve sexual performance. Oatmeal contains L-arginine, an amino acid that reacts with nitrogen oxides to dilate blood vessels. When blood vessels dilate, blood flow will experience a large increase.
Step 5. Eat eggs
Eggs are basically a testosterone-producing superfood. Egg yolks contain large amounts of HDL (or good cholesterol) which is a building block in the production of testosterone.
- In addition, eggs contain high amounts of protein and zinc - two other ingredients that are important in testosterone production.
- Don't worry about your blood vessels - eating "good" cholesterol won't raise your cholesterol levels (unlike "bad" cholesterol like triglycerides) so you can eat up to three whole eggs without harming your health.
Step 6. Eat cabbage
Cabbage (as well as other green leafy vegetables like spinach and kale) can help boost your testosterone production. This vegetable contains a phytochemical compound called indole-3-carbinol (IC3) which has the dual effect of increasing male hormones while decreasing female hormones.
- In particular, research conducted at Rockefeller University Hospital showed that estrogen levels in men who took 500 mg of IC3 for one week decreased by up to 50%, so that the testosterone levels in their bodies became much more effective.
- The most effective way to increase your IC3 levels at home is to eat lots of cabbage, so try making cabbage soup, cabbage rolls, cabbage juice, or any delicious old-school dish out of cabbage and potatoes.
Step 7. Reduce your sugar intake
Researchers found that obese men were 2.4 times more likely to have low testosterone levels than non-obese men. So losing your extra pounds to increase testosterone is important. The quickest way to do this is to reduce as much sugar as possible from your diet.
- If you really like fizzy drinks, then this is the first drink you should get rid of. Fizzy drinks contain sugar but are low in calories, which can lead to insulin resistance and weight gain. Only by reducing the consumption of canned fizzy drinks from your daily diet, you can reduce a large number of calories.
- Fructose is a type of sugar found in processed foods and fruit juices. This sugar is believed to be the main factor behind modern human obesity. To lower your fructose intake, reduce your intake of processed foods and drinks, as well as the carbohydrates found in breakfast cereals, bagels, pretzels, waffles, and so on.
Step 8. Take Vitamin D3
Technically, this supplement is a hormone, a very important hormone. Research shows that people who take D3 supplements regularly have higher testosterone levels.
Step 9. Stay away from supplements that are not backed by scientific evidence
Although mentioned in popular magazines, this supplement will not help your testicles produce more testosterone. The following are supplements you should avoid:
- Vitamin C. Unless you have diabetes, you won't get much benefit from taking this supplement to boost your testosterone. Although vitamin C appears to have an effect on increasing testosterone in diabetic rats, there is only so far scientific evidence to support it. Most likely you are also getting enough vitamin C from your diet.
- ZMA. ZMA is a supplement blend of zinc, magnesium, and vitamin B6. Recent research has found that ZMA has no effect at all on testosterone production in men. Unless you are deficient in any of the components of this supplement, stay away from ZMA.
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Thorough.
Research supplements that claim to help increase testosterone levels. If you are not sure, seek the information and make a decision based on the information you have. Just because something is mentioned on the internet, doesn't necessarily mean it's true.
Part 2 of 3: Doing Physical Activity
Step 1. Create an exercise plan and stick to it
If you are hoping to increase your testosterone levels, diet is not the only way you should consider. Exercise is an equally important part of increasing testosterone levels, which is why you should create an effective and prolonged exercise plan to maximize testosterone production.
- Specific types of exercise, such as lifting weights, can increase testosterone production even more.
- Exercising also lowers your chances of being overweight, as explained above, being overweight can have a negative effect on testosterone levels.
- If you don't know where to start, it might be a good idea to enlist the help of a personal trainer who can tailor an exercise plan to your current fitness level, also based on your desired results.
Step 2. Start lifting weights
If you want to increase your testosterone, you should start with weight training as the most effective form of exercise to increase testosterone production. However, for best results, you'll need to lift heavier weights with a few repetitions, and it's probably best to avoid weight machines altogether. Use free weights and follow these suggestions:
- Lift large muscle groups. Research shows that lifting a larger muscle group is much more effective at producing testosterone than training one or two smaller muscles. Therefore, you should do weight training such as bench press, squat, deadlift, and shoulder press.
- Try exercising with a large volume. The type of exercise you do will mean nothing if you don't do it with sufficient volume. You should do at least 3 to 4 sets of each exercise, using weights that you can only lift 5 times per set. Your workout volume is determined by this formula: reps x set x weight = volume. However, if you have to choose between more repetitions or sets of exercises, you should always choose more sets of exercises.
- Focus on high-intensity exercise. Push yourself harder at the gym - only by pushing harder to your limits can you maximize your testosterone production. Increase the intensity by doing each exercise more slowly and resting no more than two minutes between sets of exercises.
Step 3. Try high-intensity interval training
High intensity interval training (HIIT) is another form of exercise that can actively increase testosterone levels, as well as improve fitness and speed up metabolism.
- HIIT includes a type of exercise, with a high intensity followed by an easier workout, to recover. This process will be repeated several times during the exercise.
- This type of workout can be used for most any workout - you can do HIIT on the treadmill, elliptical, in the pool, and so on. Just use this rule: do a high-intensity workout for about 30 seconds, then follow that with 90 seconds of slower recovery exercise. Repeat this process 7 more times for best results.
- Doing an exercise like this for just 20 minutes can have huge results - so there's no reason you shouldn't have time.
Step 4. Do cardio
Although cardio exercise does not have a major effect on testosterone production, it does have an overall positive effect on testosterone levels. So, you should incorporate running, swimming, spinning, or other aerobic exercise into your workout plan.
- Cardio is one of the best ways to burn fat, so incorporating a little running or swimming into your weekly workout plan will help you shed a few pounds. This is a good thing, because being overweight can have a negative effect on testosterone.
- When you are stressed, your body releases a chemical called cortisol, which is one of the compounds that inhibits testosterone production. Cardio exercise is also an exercise that can reduce stress, thereby lowering cortisol production, thereby increasing testosterone.
- However, cardio should be done at moderate intensity - you don't have to be a long-distance runner. In fact, a study conducted by the University of British Columbia found that male runners who ran more than 64 km a week had lower testosterone levels than short-distance runners.
Step 5. Allow your body to recuperate between workouts
While exercise is important, it is also very important to give your body time to recuperate between workouts. Otherwise, your training may actually have a negative effect on your testosterone levels.
- Research conducted by the University of North Carolina found that excessive exercise can lower men's testosterone levels by up to 40%. Thus, take a few days to rest after a strenuous training session each week, and avoid working the same muscle group in two consecutive training sessions.
- On days when you don't exercise vigorously, try to be more active than usual. Use the stairs, not the elevator, walk or bike to the office, use a standing desk and don't sit all day. These small changes can help keep your body moving, which is good for testosterone production.
Part 3 of 3: Making Lifestyle Changes
Step 1. Get enough sleep
Sleep is a very important factor in testosterone levels. This is because during sleep, your body will produce more testosterone. Thus, try to get at least 7 to 8 hours of sleep at night.
- A study conducted at the University of Chicago found that men who slept less than 5 hours for 7 consecutive nights produced 10% to 15% less testosterone than men who were well rested.
- In addition to decreasing testosterone production, lack of sleep also increases the amount of cortisol (stress hormone) in your body, and large amounts of cortisol will negatively affect testosterone levels.
- Lack of sleep will also interfere with growth hormone, which can inhibit muscle building when you exercise.
- You should try to improve the quality of your sleep by turning off your computer and all electronic devices before bed, avoiding caffeinated drinks at night, and taking a shower before bed.
Step 2. Avoid stress
Many experts believe that stress is one of the major contributing factors in the widespread decline in testosterone levels in modern men. This is because the stress hormone - cortisol - is known to have an inverse relationship with testosterone.
- In other words, when cortisol levels are high, testosterone levels are low, and vice versa. It is believed that cortisol makes your body react in a "fight or flight" defense in contrast to the testosterone-related behaviors of aggression, competition, and sexual intercourse. This is the reason why the two can't harmonize when they are together.
- To maximize testosterone levels, it is important to try to lower stress levels in whatever way you can. Consider trying deep breathing techniques, meditation, yoga, or visualization.
Step 3. Cut back on liquor
Alcohol can have a negative effect on your testosterone production. Heavy drinking can have a negative effect on the endocrine system, which in turn, inhibits the production of testosterone by the testes.
- In addition, alcohol also increases testosterone levels and inhibits growth hormone - which is bad for testosterone production.
- Unfortunately, beer is the worst kind of alcohol when it comes to healthy testosterone. This is because the basic ingredients of brewing (hops) contain a lot of estrogen (female hormone). So you may need to replace your beer with another alcoholic beverage, or better yet, not drink at all.
- When drinking, try to stop after two/three drinks, as this will lessen the disturbance to your testosterone levels.
Step 4. Reduce your caffeine intake
Caffeine should be taken only in moderation, or it will produce cortisol which can have a negative effect on testosterone levels.
- In addition, consuming too much caffeine at night can disrupt your sleep patterns - sleep deprivation also means less testosterone.
- However, recent research has shown that consuming caffeine before exercise can improve your performance - so if you really want to drink a cup of coffee, drink it before you work out.
Step 5. Enjoy what you love
Fortunately, increasing testosterone doesn't always have to involve hard work without fun activities. There are several fun activities you can do to increase your testosterone.
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Watch more sporting events.
Researchers at the University of Utah have found that testosterone levels in sports fans are related to the performance of their favorite team. The testosterone levels in each study subject increased by up to 20% when their team won, but decreased by the same amount when their team lost. Then your move to watch more sporting events is right - as long as you believe that your team will win.
- Have more sex. You may know that testosterone is the hormone that stimulates male sexual desire, but did you know that it also works the other way around? Right; having sex can also increase your testosterone levels. And not only that - just an erection or lusting by an attractive woman is also enough to increase testosterone.
- Enjoy outdoor activities. Going outside and enjoying the sun can provide great testosterone benefits. In fact, exposing your body to vitamin D-filled light for just 15 or 20 minutes can increase testosterone levels by up to 120%. If you can sunbathe naked, the results will be even better. Just don't get caught.
Step 6. Overcome the problem of high blood pressure
Research has found that men with high blood pressure are up to 1.8 times more likely to experience low testosterone than those without.
- There are special diets you can take -- such as the DASH diet -- to lower high blood pressure while increasing your testosterone levels.
- Other factors such as reducing stress, alcohol, and maintaining a healthy weight can help lower your overall blood pressure.
- And if all else fails, blood pressure medications can help control your high blood pressure. See your doctor to determine the most appropriate option for you.
Step 7. Avoid xenoestrogens
Xenoestrogens are chemicals that have an estrogen-like effect in the body, which is bad for your testosterone levels. Unfortunately xenoestrogens (just like other endocrine disrupting substances) have spread to almost all parts of everyday life and are impossible to avoid entirely. Here are a few things you can do to limit your exposure:
- Avoid eating from plastic containers. If you reheat leftovers, be sure to transfer your food onto a plate before placing it in the microwave. Most plastic containers contain phthalates (a type of xenoestrogen) which can be transferred to your food when the plastic is heated. If possible, store your food in glass containers only.
- Avoid exposure to pesticides and gasoline. Both of these ingredients contain xenoestrogens, so try to limit your exposure as much as possible. If you come into contact with either of them, wash your hands thoroughly afterward.
- Eat organic produce. Non-organic foods are often sprayed with pesticides and contain hormones that have an estrogen-like effect in the body. Opt for organic produce if possible, or at least wash your fruits and vegetables thoroughly before eating and avoid meat and dairy products that come from hormone-treated cows.
- Use natural cleaning products. Cleaning agents like shampoo, soap, toothpaste, and deodorant can introduce xenoestrogens into your body too, so consider switching to more natural options.
Step 8. See your doctor
If you believe that you suffer from what is known as low testosterone, consult your doctor. Your doctor will give you a prescription that will allow your body to produce more of this super hormone.
Tips
- Before puberty, testosterone levels are very low. Testosterone levels continue to increase throughout adulthood until they reach their peak at about age 40, then decline gradually.
- Be humble. Try not to pretend you know what you're saying when you don't know anything, especially on topics you don't understand very well. Your testosterone levels could drop if you're wrong and find out. If you're discussing something you don't know, it's best to just shut up and study it.
