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When your testosterone levels aren’t where you want them, it can lead to all sorts of problems in other areas of your life.
While there’s no magical way to instantly increase your testosterone levels, there are testosterone booster exercises and actions that you can take to elevate your levels over time.
We’ll take a look at eight different actions you can take. And once you do them for a while, you’ll be amazed at how much better you feel overall.
- Eat a Balanced Diet
When you’re feeling dragged out or lacking in energy, it’s natural to reach for comfort foods full of salt, fat, and grease. You’ll want to avoid these mistakes. They are a surefire way to ensure low testosterone levels, along with a variety of inflammatory conditions and less-than-ideal neurological function.
Furthermore, going on and off diets in an attempt to eat well at least some of the time can seriously disrupt your hormone levels.
To keep those hormones in check, shift to a diet that’s predominantly whole foods. Pick foods that offer a balance of protein, carbs, and fat. Doing so helps bring your testosterone levels back up while promoting optimal health in the long-term.
- Avoid Excessive Drinking
If you like to party, you may resist this one. But drinking too much alcohol can cause a decline in testosterone. What’s worse, it can actually increase the female hormone estradiol.
So what is considered too much? There’s not an exact science behind the numbers, but when experts advise moderate drinking to reduce the risk of heart disease and cancer, that typically means no more than two drinks per day for men.
- Stay Active and Lose Weight
There is a widely accepted understanding that the more active a person is, the higher their testosterone levels. This is the case for both men and women.
It’s a bit of a slippery slope though. Too much exercise could potentially cause lower testosterone levels – particularly if you over-exercise and deplete your body of nutrients and energy.
Losing weight is also a great way to boost testosterone. Research shows that men who are heavier or overweight have lower levels of testosterone. In fact, one study found that some obese males between the ages of 14 and 20 had up to 50% less testosterone than those who were of a healthy weight.
That’s a significant difference.
- Get Enough Sleep
Because the body produces testosterone during sleep, it’s considered a natural testosterone booster. Proper sleep also benefits the heart, the brain, and your metabolism – which contributes to a healthy weight.
Yet, as life has become increasingly busy, sleep is no longer a priority for many men. They deem it as laziness or a waste of time. And men who are getting fewer than five hours of sleep per night tend to have lower testosterone than those who get a full night’s sleep.
Aim for 7-9 hours each night to boost your testosterone.
- Reduce Stress
One of the more effective ways to increase testosterone levels involved managing stress. Increased stress elevates the hormone cortisol and this negatively impacts testosterone.
A study done in 2016 reported that stress contributed to erratic changes in men’s testosterone levels. The study took 58 male and female medical students two months before they were to take their final exams. They were asked to fill out questionnaires and to give saliva samples while under exam stress.
While the men in the study showed significant increases in salivary testosterone when under exam stress, the women’s testosterone levels decreased. The increase in the testosterone made the men more aggressive and emotionally inhibited. They also ruminated more.
These fluctuations are detrimental to the overall testosterone level.
Additionally, unhealthy stress coping mechanisms, such as substance abuse, are medically cited as a possible cause of male hypogonadism, resulting in reduced testosterone production. Research done in drug rehab environments shows that the withdrawal of substance abuse can help reverse the condition.
- Steer Clear of Estrogen-Like Products
Do you eat or drink from plastic? You’ll want to start checking to be sure any plastics you use are free of BPAs. Plus, check your shampoo, toothpaste, deodorant, and other personal care products for the presence of parabens.
These compounds act as xenoestrogens or synthetic estrogens. Given that their composition is so similar to real estrogen, your body doesn’t know the difference. And when you’re looking to boost testosterone, you definitely don’t want to introduce estrogen into the mix. So stay away from products that contain these compounds.
- Take Natural Supplements
If push comes to shove, you can always opt for pharmaceutical testosterone replacement therapy. But you may want to try some natural supplements first.
For example, vitamin D has been found to improve sexual function and increase testosterone levels in men – particularly in those who have been vitamin D deficient. In fact, it’s possible that you’re deficient, so you may want to ask your doctor to test your vitamin D levels.
Magnesium and zinc also show promise in maintaining or boosting testosterone. Magnesium plays an important role in bone structure and muscle function while supplementing with zinc can improve the quality of semen and increase testosterone in men who are zinc-deficient. Again, getting tested for your zinc levels could be helpful.
Fenugreek is a supplement that seems to increase testosterone levels, morning erections, and frequency of sexual activity in men. And ashwagandha is a medicinal herb that helps the body to manage stress which, in turn, can help to raise testosterone levels.
Finally, dehydroepiandrosterone, or DHEA, is a hormone produced in the adrenal glands that naturally boosts hormones like testosterone and estrogen.
- Review Your Prescriptions
If you are currently taking prescription medications for any number of conditions, there’s a chance that they could be impacting your testosterone levels. For example, statins may help to lower cholesterol, in part, by reducing testosterone.
So research your medications and ask your doctor about the possibility of their interacting with your testosterone levels. There may be alternatives.
Try the Above Testosterone Booster Exercises and Actions
If you’re not ready to commit to full testosterone replacement therapy, then the above eight testosterone booster exercises and actions could help.
Plus, you’ll be improving your overall health and well-being. So it’s a win-win.
And for more great articles that address the needs of your one-of-a-kind lifestyle, keep checking back with us.
