Health

15 Ways to Boost Testosterone Naturally

15 Ways to Boost Testosterone Naturally

We’ve seen the commercials referring to low testosterone, or “Low T” that happens as men age. In this article, we’ll look at some ways to naturally boost testosterone levels.

Sponsored Links

15 Natural Ways to Boost Testosterone Levels

Disclaimer: This article is not meant to be a comprehensive discussion of low testosterone, nor is it meant to diagnose or cure anything. Please check with your doctor before beginning or ending any medical-related lifestyle change.

The list below was compiled through research online, discussions with doctors, and personal experiences.

There are two basic ways to increase testosterone: activity and diet/supplements. In each of these categories there are things you’ll want to include/increase, as well as things you want to avoid/eliminate. No single item may make a major impact, but the more of these things you implement, the more results you may see.

Activity

  • Burst Cardio – Quick bursts of high-intensity exercise such as sprinting, swimming, and isometric trainers – done at full speed – are a huge way to increase testosterone levels. Different expert have differing opinion on how long such bursts should be. You may see anywhere from 10 to 30 seconds suggested. Don’t use moderate, long-distance walking as a replacement for intense, interval cardio.
  • Lift Heavy Weights – Strength training is one of the best ways to boost testosterone. The optimal method is to keep weight high and reps low (such as 5 sets of 5 reps, using as heavy as weight as you can do for 5 reps). Do this only about two days a week. Focus on weight training exercises that work multiple muscle groups, and throw in a few isolation exercises as well. These “compound” exercises include dips, bench presses, dead lifts, dips, squats, pull-ups, and cable rows.
  • Lose weight – Overweight men have lower testosterone than their leaner counterparts. Many of the activities on this list will contribute to a leaner male, such as proper diet and exercise.
  • Overtraining – This can kill your testosterone levels. Overzealous weight lifters can actually be doing more harm than good if they don’t allow for proper muscle recovery. Depriving yourself of proper rest between heavy lifting sessions can lead to all sorts of problems, such as lower testosterone, irritability, and insomnia.
  • Relax – Stress is not only a major cause of lowered testosterone, but also causes decreased libido and weight gain.
  • Sex – Sexual stimulation increases testosterone. This is the ultimate example of “use it or lose it.” This can significantly raise testosterone levels.
  • Sleep – Testosterone levels are highest in the morning after a good night’s rest. Depriving yourself of sleep will neutralize libido and interrupt your body’s muscle repair and testosterone production. Lack of sleep can drop your testosterone levels by massive amounts, up to 40% according to some studies.
Sponsored links

Diet & Supplements

  • Alcohol. Drinking 3 or more alcoholic drinks a day can make your testosterone levels plummet. It doesn’t help libido either. Moderation is key, so stick to a maximum or one or two drinks a day.
  • Caffeine. Increases energy and testosterone. Coffee, tea, and dark chocolate are good sources of caffeine. Be careful not to go overboard, or you may get jittery or have a “caffeine crash” afterward, which can make you tired.
  • Carbs. Cereal, bread, and pasta can cause insulin to spike and lower testosterone. Avoid these foods as much as possible.
  • Garlic – This is another staple of a healthy male diet. Not only has research shown that garlic helps testosterone levels, but it has also been shown to positively affect Benign prostatic hyperplasia (BPH).
  • Monounsaturated Fats – Nuts, legumes, tuna, peanut butter, and fish are a great part of your diet and can lead to increased testosterone levels.
  • Sugar – Limit sugar intake. Sugar raises insulin, which lowers testosterone.
  • Vitamin D – Studies have shown that increased Vitamin D can significantly increase testosterone. The only problem is that the best way to get Vitamin D is from sun exposure, which many people prefer not to get these days. The next best option is through supplements, but the amount needed is hard to achieve via supplements.
  • Zinc – This mineral is a vital part of the male diet. It is often recommended for men with prostate problems, as well as those with low testosterone.

Unknown

  • Milk – Some experts say that milk should be avoided in order to keep your weight under control as part of a pro-testosterone regimen while others have claimed it is helpful in raising testosterone. The jury is apparently still out on this one.

Supplements

There are prescription drugs to raise testosterone, but this article is focused on natural ways to boost testosterone. Some health stores carry testosterone-boosting supplements, many of which contain some of the substances discussed above.

Bottom Line

This article has addressed 15 natural ways to boost testosterone that were gleaned through personal experience, online research, and conversations with doctors. A combination of an active & balanced lifestyle along with a healthy diet can result in increased testosterone levels.

What have you done to raise your testosterone? Drop us a comment below.

Updated February 11, 2015
Originally published November 2012

Sponsored links
Click to add a comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Health

More in Health

  • Is a High IQ Linked to Insomnia?

    It has been claimed that high IQ or intelligence is linked to insomnia, although reliable citations are often not provided to prove these claims. Today we take a closer look. Sponsored links

  • Is Chocolate Good for Your Teeth?

    Is chocolate good for your teeth? Today we’ll look at the results of diverse scientific studies that have been performed over the years. Sponsored links

  • Longstanding Myth: Sharks Don’t Get Cancer

    Today we take a look at the longstanding myth that sharks do not get cancer, a claim often touted by supplement vendors who sell shark cartilage. Scientists disagree. Sponsored Links

  • Does Wearing Copper Provide Any Health Benefits?

    Some say wearing copper helps with pain, arthritis, or body odor. Today we look at the concept that wearing copper can provide certain health benefits. Sponsored links

  • Is Antibacterial Soap Bad For Your Health?

    Is antibacterial soap detrimental to your health? Today we look at some of the evidence in relation to Triclosan, a common ingredient in antibacterial soap. Sponsored Links

  • Does Oil Pulling Really Work?

    Today we look at an ancient practice that is making a modern resurgence: Oil pulling. Does it work? Here’s what the experts say. Sponsored Links

  • Can A Home Pregnancy Test Detect Testicular Cancer?

    For several years, internet gossip has circulated regarding the ability of pregnancy tests to detect testicular cancer. Today we’ll look at the accumulated facts regarding the claim that a home pregnancy test can detect testicular cancer. Sponsored Links

  • Does Kinesio Tape Help Pain?

    Kinesio tape has been touted as a way to relieve pain and improve athletic performance. Today we take a closer look at this product. Sponsored Links

Celebrating the weird and fake since 2008.

Copyright © 2008-2016 Wafflesatnoon.com, Inc. Theme by MVP Themes, powered by Wordpress.