Simple yet powerful ways to boost testosterone naturally
1. Regular Exercise Boosts your testosterone levels
Exercise is the easiest and most effective way to Boost your testosterone levels. Research has shown that resistance training improves your testosterone levels (1, 2, 3, 4). Weight training 3-5 times a week is good to boost your testosterone levels. However, keep in mind that excess of anything can be bad. Prolonged exercise has been shown to reduce testosterone levels.
2. Eat your Fats
Research has shown that we need a minimum of 15-20% of our daily calories from fat, to maintain healthy testosterone levels. The key here is to include healthy fat’s like Avocados, whole eggs, fish & Nuts and eat them in moderation or it may lead to weight gain.
3. Manage Stress
A certain amount of stress is good for our body. When we exercise it stresses our muscles and we get stronger and bigger. However, excess stress has been shown to increase the level of Cortisol hormone. Higher level of Cortisol has been found to reduce the level of testosterone in our body(1, 2).
4. Must Check your Vitamin D Levels
Nearly half of the world’s population has been found to be deficient in Vitamin D levels. Lower levels of vitamin D has been associated with lower testosterone level (1, 2, 3). One study conducted for 12 months on xx found an increase in testosterone levels by 25%.
Best way to maintain your vitamin D levels is to get enough sunlight on a regular basis or get vitamin D supplement. Recommended daily allowance is 600 to 800 IU.
5. Don’t forget your Zinc
There is plenty of research available on zinc and its effect on testosterone levels. Zinc supplementation has been found to increase testosterone levels on regular people as well as athletes(1, 2) . Most of the people who exercise lose zinc through sweat so it makes sense to add zinc to your supplemental plan. RDA for male is 10 mg and for female is 8 mg.
6. Get your zzzz…
Sleep has restorative benefits. It regulates your hormones and metabolism. If you workout regularly you need a minimum of 6-7 hours of sleep. People with less than 5 hours of sleep have been found to be deficient in testosterone levels(1).
7. Lose weight
Weight loss, especially fat loss is yet another effective way to boost your testosterone levels(1, 2). The research is quite conclusive on this one. Even a 5% reduction in weight has been found to increase testosterone level by 58ng/dl
Bonus: Things that don’t work
There are a lot of testosterone boosters and supplements available in market. The reality is they have very little or zero research to support the claims. Some of them, at best, improve your libido without any effect on testosterone levels.
Your turn! Got questions, send in message.