Testosterone is the king of all hormones. It will keep you feeling good both inside and outside of the gym. Testosterone will help you burn fat, build muscle, increase libido, fight anxiety and depression, and much, much more. Here are 7 ways to help boost your testosterone naturally.
Consume more Vitamin A, Vitamin C, Vitamin D and Zinc
A lot of men out there are very nutrient deficient. In order to function properly and create the testosterone that we need to, we need certain vitamins and minerals. The most important being vitamin A, vitamin C, vitamin D, magnesium and zinc.
Almost 85% of people in America are Vitamin D deficient. The most abundant source of Vitamin D comes from the sun. With people working longer hours, spending more time on the computer and in front of the TV, it’s no wonder why some many people are Vitamin D deficient. By supplementing with a multi vitamin, Vitamin D, and Zinc, we can be sure that we are getting enough of these vitamins and minerals in our diet.
The following list displays the daily recommended amounts that we should be receiving:
- Vitamin A: 900 micrograms
- Vitamin C: 90 milligrams
- Vitamin D: 4,000 to 5,000 IU
- Zinc: 100mg
Eat more fat
Dietary fat is one of the most critical players when it comes to optimizing natural testosterone production. It’s not just the amount of fat you eat, but also the type of fat. You want to have an abundance of quality monounsaturated fats as well as quality saturated fats.
Some of these fats include:
- Olive oil,
- Peanut butter
- Red meat
- Coconut oil
- Egg yolks
- Dark chocolate
Train Harder and Smarter for Greater Testosterone
Multi joint compound movements are the best exercises for increasing natural levels of testosterone. Perform the following exercises at high intensity and be sure to promote muscle growth and testosterone production.
- Barbell Bench Press
- Wide Grip Lat Pulldowns
- One Arm Dumbbell Rows
- Dumbbell Shoulder Press
- Dumbbell Lunges
Do High Intensity Interval Training (HIIT)
HIIT provides some excellent anti-aging benefits by producing short term oxidative stress combined with elevated HGH and testosterone levels. Studies have shown that by performing near maximal intensity cardio you’ll see increases in testosterone. This also means you’re more likely to preserve lean muscle levels, or maybe even increase them. Another great benefit of HIIT is that not only will you burn calories in the gym, you will burn more calories overall through the day. HIIT is not for the faint of heart. To perform HIIT correctly you will need to get your heart rate into the 70-90% range of your maximum heart rate.
Example HIIT Workout
- 30 seconds walk on treadmill
- 60 seconds running on a treadmill
- Repeat this for a duration of 10-20 minutes depending on your skill level.
Get more sleep
Your testosterone levels follow a circadian rhythm. Testosterone levels peak in the morning and slowly go down towards the evening. When you’re in the REM stages of your sleep, the endocrine system comes to life. Your brain starts sending signals down to your testes telling them to produce testosterone. Try to get at least 6-8 hours of quality sleep every night. If you’re only sleeping 3-4 hours a night you’re missing out on some quality testosterone production.
Recent studies have shown a link to being overweight and having lower testosterone levels. By reducing your weight you are almost guaranteed to see an increase in testosterone production. Lose fat by exercising regularly and eating a balanced diet. There are a bunch of great articles on this website on how to lose fat efficiently so be sure to check them out.
Have More Sex
Have sex more often, preferably with a partner. More sex equals more testosterone. Having sex more often will lead to an increase in confidence, as well as a decrease in stress. Decreasing stress also helps to reduce the amount of cortisol your body produces. The stress hormone, cortisol, is public health enemy number one. Scientists have known for years that elevated cortisol levels interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, heart disease and the list goes on. So do yourself a favor and have some more sex!