Naturally increasing your testosterone level is a vital highway to health and well-being but if you’re currently stuck in life’s traffic and can’t seem to get to the testosterone on-ramp, here is a list of simple yet effective top natural testosterone booster practices or hacks that will go a long way to increasing (and maintaining) your Testosterone Levels for life.
<h2>Natural Testosterone Booster #1: Sleep In</h2>
We all know it’s healthy to get a solid 6-8 hours of sleep each night, but did you know just how important it is to your testosterone levels? Science has shown again and again that adequate sleep is absolutely crucial to your body’s recovery from the physical stresses of the day. Other studies have shown that sleeping less than 6 hours per night inhibit testosterone replenishment and muscular growth. This is why testosterone levels peak when you wake up and are lowest right before you fall asleep. If you have trouble sleeping, we recommend turning off your computer and setting aside that tablet an hour before bed.
Set a reasonable bedtime allowing for about 8 hours of sleep, and stick to it.
<h2>Natural Testosterone Booster #2: Don’t Push Your Workout Too Hard</h2>
Although most people have a natural inclination to push themselves and go all-out during exercise, it is possible to overdo it. The intensity and duration of your workouts should be appropriate for your age and physical condition. As we age, our bodies respond differently to intense workouts. The physical stress of too much exercise can actually have a detrimental effect on our bodies, including testosterone levels. This phenomenon is known as overtraining and leads to increased risk of chronic injury and up to a 40% decrease in testosterone levels.
Exercise is an effective way to increase testosterone, but know your limits.
<h2>Natural Testosterone Booster #3: HIIT for Power</h2>
One way to maximize the effects of your workouts while avoiding the risk of overtraining is High Intensity Interval Training, or HIIT. During your workouts, alternate short bursts of fast, intense activity with resting periods of more relaxed activity. For example, alternate sprints with walking or slow jogging. The intervals can be very short depending on your condition, and usually a 2:1 ratio of high to low intensity is best.
An example HIIT workout: Run 30 seconds at a high intensity. Walk 15 seconds. Repeat for at least 20 minutes.
<h2>Natural Testosterone Booster #4: Eat Your Eggs</h2>
Protein is vital to testosterone growth and good, old-fashioned eggs are loaded with protein power, Omega-3 oils, T-Healthy zinc and huge levels of HDL (“good” cholesterol), that are essential for testosterone building.
Two eggs per day is plenty, and toss the butter and margarine. Olive oil is always preferred!
<h2>Natural Testosterone Booster #5: Cut the Sugar</h2>
That’s right, dump refined sugar right now, in all its forms! When blood sugar levels spike (like after you chug that energy drink) testosterone levels correspondingly decline (as much as 20-30%). If you’re riding the roller-coaster of refined sugar, you’re wreaking continuous havoc on your testosterone levels.
Do yourself a favor and toss the sweets and sodas!
<h2> Natural Testosterone Booster #6: Moderate your Booze Intake</h2>
Few things in life are more satisfying than a cold brew after a hard day’s work or workout. But excessive alcohol binges lower the body’s growth hormone levels even as they increase your cortisol levels, a double whammy of a testosterone hit.
Moderate alcohol intake is fine, but don’t binge drink!
<h2> Natural Testosterone Booster #7: Hit the Weights</h2>
In addition to your HIIT training, a reasonable regimen of weight training is an absolutely proven factor in reliably increasing your testosterone levels. In addition to its many other benefits (increased strength/muscle mass/flexibility, etc.), a recent Baylor University Research Study found that, in all subjects, testosterone levels peaked at only 48 hours post-weight training workout.
So hit the weights smartly and enjoy your next day surge!
<h2>Natural Testosterone Booster #8: Go Outside</h2>
Moderate and healthy exposure to the sun, that all-important source of Vitamin D (just 15-20 minutes per day will do the trick) can provide a rocket boost your testosterone levels. Of course, the prudent use of an SPF sunscreen is advised. We need sunlight every day to maintain levels of Vitamin D, testosterone, and our good mood.
Get at least 15-20 minutes of sunlight every day!
<h2>Natural Testosterone Booster #9: Dig into Good Fats</h2>
Good fats, on the other hand, like Omega-3 loaded fish, peanuts and avocadoes, are a powerhouse source of naturally testosterone boosting nutrition that will also provide all the clean energy that you need to burn during your day, and night.
Eat moderate amounts of healthy fats.
<h2>Natural Testosterone Booster #9: Root for That Home Team</h2>
Humans are competitive and social animals, and indulging our love of sports, even vicariously on TV, gives us a great mental boost that can trigger testosterone increase. Studies have shown that testosterone levels can increase by as much as 20%, just by watching your team win. Go ahead and host that Monday Night Football party and feel free to throw on that jersey and cheer along. It’s healthy!
Sports are good for testosterone, even if you’re just spectating.
<h2>Natural Testosterone Booster #9: Rev Up the Romance</h2>
Sex, love, and romantic relationships have all kinds of great effects on the mind and body. Testosterone is a sex hormone, after all, so of course levels increase when we’re really feeling it with someone. The benefits of healthy sex life will magnify the quality of your all-natural testosterone increase.
April 13th, 2023
Posted In: Testosterone Therapy
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