In order to understand the best natural ways to boost testosterone, let me tell you Mark’s story.
Mark Edwards has been living in New York for most of his life and at 37 years of age, he is married to a lovely wife and has two beautiful daughters. Living in a fast pace city has its own challenges and even though he has a great career in finance, he’s working late most days with incredible stress to meet targets.
He and Melanie started off as college friends, fell in love, and got married 8 years back. At that time, they used to have passion running high and they had a great sexual relationship too.
However, things have changed dramatically over the past few years. Both of them have little time for each other. Even though Melanie would love Mark to be just as passionate as he was a few years back, Mark no longer has the same sexual appetite.
He has been going through a lot of changes not just physically but also emotionally. He gets agitated quickly even on trivial matters. Not just this, his stamina is low and he finds it hard to workout these days. Let alone a regular workout, he doesn’t have the energy even to play with his kids.
There was a time when he was a regular at the gym and had a well-cut lean and muscular body. Apparently, all that has gone now. He has lost his muscle mass and has gained a couple of extra kilos that show around his waist.
But this is not all!
One of the unsaid and unspoken problems he has been facing lately has been that of sexual dysfunction, which can out any man under a whole lot of stress and further worsens the condition.
Testosterone is the primary male sex hormone and it practically makes men what they are. Without testosterone, it’s hard to image men, as they are. Right from childhood to puberty to the old age, testosterone plays an important role in the well-being of any man.
The production of this vital hormone peaks during puberty and early adolescence but it beings waning off after the age of 30. This decline in testosterone, however, is gradual and most men lose about 10% of their testosterone in a decade. However, by the time, they reach forty they begin feeling the effects. Stress tends to aggravate the process and this is what has been happening in Mark’s case.
This leads us to the big question- How to increase testosterone?
So, let’s find out the best ways to boost testosterone naturally:
- 1 Natural Ways to Boost Testosterone
- 1.1 1. Begin Exercising
- 1.2 2. Learn to Manage Stress and Reduce Cortisol
- 1.3 3. Add Onions and Garlic to Your Meals
- 1.4 4. Go for Protein
- 1.5 5. Don’t Forget Oily Fish
- 1.6 6. Take More Magnesium
- 1.7 7. Enjoy Some Oysters
- 1.8 8. Try Some Pomegranates – Natural Test & Libido Boosters
- 1.9 9. No More Beer!
- 1.10 10. Say NO to Plastic
- 1.11 11. Soak in More Vitamin D
- 1.12 12. Vitamin and Mineral Supplements
- 1.13 13. Herbs that Boost Testosterone
- 1.14 14. Try a Natural Testosterone Supplement
- 1.15 FAQs
Natural Ways to Boost Testosterone
1. Begin Exercising
There’s no better way to juice up your Testosterone levels than a good gym workout. Exercise not only boosts metabolism and helps burn fat but also raise testosterone secretion in your body.
However, not all workouts tend to get the same results.
If your main aim is to boost your tanking T-levels, its time to lift some weights.
Strength training is your best bet for increasing testosterone. Some exercises including bench press, squats, and deadlifts are just great enhancing testosterone in your body. This is because these are compound exercises that tend to put maximum stress on a group of muscles and this increases testosterone secretion.
HIIT or High Intensity Interval Training is also great for building testosterone in your body.
Furthermore, combining a good training routine with a pre-workout containing caffeine or creatine monohydrate can further elevate your T-levels.
So, if you want to really boost T, forget the treadmill and go for barbells and dumbbells.
Word of caution: It’s important to limit your workout to just about 45-60 minutes at a go. This is because anything over an hour can increase stress, raise Cortisol and thus, have a negative impact on your testosterone production.
2. Learn to Manage Stress and Reduce Cortisol
Various studies point to the fact that stress can affect testosterone levels in your body. In fact, it is one of the most prominent testosterone killers in the vast majority of men.
Let me explain in the simplest words I can…
Stress elevates Cortisol levels in your body. Now, this is a hormone that has an inverse relationship with testosterone. In other words, this relationship is like a seesaw. When one goes up the other comes down and vice versa.
So, if anything puts you under chronic stress, Cortisol is going to go up and Testosterone is going to flat out.
Not just this, a lot of men tend to resort to overeating when under stress. High levels or stress, combined with overeating leads to weight gain resulting in a marked increase in both subcutaneous and visceral fat around the organs. All of these tends to affect your testosterone levels as well as overall health negatively.
Thus, it’s highly important to try and manage stress so that your body can ultimately produce more testosterone.
3. Add Onions and Garlic to Your Meals
Now, both onions and garlic provide amazing health benefits but more importantly, they can help increase hormones in your body that actually boost testosterone production. They happen to be one of the best foods that boost testosterone. So, try to include them in your meals.
It’s better to have them raw rather than cooked.
Garlic and onion are also great for increasing blood circulation in your body. This is because they help increase the secretion of a compound called allicin that helps unclog your arteries. Thus, they can be great for enhancing both libido and erection hardness in men.
But this is not all!
Both of these are abundantly rich in flavonoids that help improve your sperm health. So, to keep your swimmers happy, don’t forget to include onions and garlic in your daily diet!
4. Go for Protein
Ever wondered why bodybuilders stack on protein?
Yes! they help build muscle.
But let me tell you, protein is important for producing testosterone too. You see, muscle, testosterone, and building strength are all interrelated. You cannot segregate one from the other.
So, try to gorge on lean beef, chicken, fish and eggs. There are some other options as well that include tofu, nuts and certain seeds and legumes that contain protein.
This brings you to the question, “How much protein should you consume every day?”
Well, most people can go for 5-6 ounces a day and if you are into gymming and your aim is to gain muscle then you should have 1gm of protein for every pound of your bodyweight.
5. Don’t Forget Oily Fish
Fish is a perfect source of lean protein but there’s more to it. Oily fish such as salmon, sardines and mackerel are a great source of good fats such as Omega 3 fatty acids and are a great example of testosterone boosting foods.
Now, your body needs such fats to produce anabolic steroid hormones such as testosterone and HGH. So, if you are low on these fats, you are going to experience low testosterone secretion. So, to push things up include these fish in your diet. Olives and olive oil are also great sources of such fats.
However, don’t go overboard with these since its important to take such fats in moderation. Too much of fat is going to be bad for your T-levels.
Remember, Moderation is the key!
6. Take More Magnesium
Foods that are rich in magnesium help your body produce more testosterone. They are actually instrumental in increasing free testosterone in your body, which is what matters the most.
The main function that magnesium performs in your body is that it prevents a protein from binding itself to testosterone. This is how it allows free testosterone to flow throughout your body.
Some of the best sources of magnesium include spinach, almonds, cashews, peanuts etc.
7. Enjoy Some Oysters
Oysters are nothing new when it comes to love foods. They have been used since time immemorial to boost libido or sex drive in both men and women.
They are an abundant source of zinc which is the most important mineral that your body needs to produce testosterone. So, include them in your diet if you want to get the desired T-boost.
Some other great sources of zinc include beef and beans.
Enjoy your steak too!
8. Try Some Pomegranates – Natural Test & Libido Boosters
Red is the color of passion and so are pomegranates.
What it means is that they are supposed to be great for your love life.
Pomegranates are excellent at reducing stress or limiting the production of stress hormone Cortisol. By doing that they help raise testosterone in your body.
Moreover, they also help increase nitric oxide secretion which helps dilate blood vessels so that more blood can flow to your family jewels and spice up things in bed.
So, try to include pomegranates in your diet.
9. No More Beer!
If you want to increase your testosterone levels, you have to say goodbye to alcohol and beer. They do not gel well with your male hormone. Even weekend drinking can take its toll on your testosterone.
Basically, alcohol is a suppressant that lowers testosterone. Those who drink regularly have higher levels of the female hormone estrogen in their bodies.
10. Say NO to Plastic
Plastic and products made with it can mess up with your testosterone production. As a matter of fact, BPA is a compound found in plastic bottles, cans and other food packaging that is known to lower testosterone levels in your body.
There are a couple of studies that claim this.
So, try to use glass bottles in place of plastic bottles and cans and you should be doing well!
11. Soak in More Vitamin D
More and more people are now taking Vitamin D as a supplement which is important for bone health and many other vital functions in the body.
According to studies, Vitamin D can also help boost testosterone in men. It is known that by supplementing with close to 3000 IU of Vitamin D3 every day can help your testosterone levels by as much as 25% in a year’s time.
So, what do you do?
The easiest way to get more Vitamin D is through increased exposure to the sun. If that is not possible, you must have 3000 IU of a Vitamin D3 supplement on a daily basis and you should be doing well. For older men, combining calcium with Vitamin D3 can be a massive plus.
12. Vitamin and Mineral Supplements
Vitamin D, as stated above, is great for boosting testosterone. However, a couple of other Vitamins and minerals are also great for enhancing this male hormone in your body.
According to a study, zinc and Vitamin B supplements are known to have increased sperm quality by a massive 74%. Zinc is a trace mineral that your body requires to produce more testosterone and studies show that zinc supplementation can actually help your body produce more testosterone.
There are a couple of studies that also indicate that vitamins A, C and E can play a crucial role in enhancing testosterone levels in men.
Your best bet is to try and include a Multivitamin supplement in your daily routine.
Herbal remedies are immensely popular since they can help boost your Testosterone levels without side effects. A varied variety of herbs have been used since ages to boost T-levels and libido in men, particularly in India and China and now they are being backed with scientific proof too.
One of the most popular herbs that is known to kickstart testosterone production in men is Ashwagandha. It’s a kind of Indian Ginseng that is known to increase testosterone and lower cortisol production in your body.
Panax Ginseng is another herb that is great for enhancing T-levels in your body. It is also known to reduce stress. In addition to this, it can also help improve your sperm health. Testogen is one recommended supplements with Ginseng and many other organic ingredients to help boost testosterone in men.
Ginger extract is another excellent herb for stimulating testosterone production in men. According to a study, Ginger can boost testosterone levels in men by as much as 17% within a few week’s time. Another function it performs in your body is that of increasing blood circulation, which helps enhance your libido too.
Tribulus Terrestris is one of the most potent herbs that is known for increasing testosterone. It’s also known as Puncture Vine and Goathead. This herb stimulates the pituitary gland so that it can increase its production of LH (Luteinizing Hormone), which in turn stimulates the Leydig Cells in the testes to produce more testosterone. It is widely used in herbal medicines to treat erectile dysfunction in men.
Other popular herbs known to boost T-levels in men include horny goat weed, mucuna pruriens, shilajit, and Tongat Ali or Long Jack.
Though it is not possible to have each of these herbs individually, you can certainly try a good testosterone supplement that includes a mix of these herbs. Such supplements have become a massive hit with bodybuilders and men seeking help in enhancing their T-levels.
Living with low testosterone can make your life as well as of those living with you really difficult as was the case with Mark. However, little changes in your diet and lifestyle can go a long way in increasing testosterone in your body. Moreover, you can add natural testosterone supplements to your daily routine to get the maximum benefit.
Such testosterone supplements and legal steroids (supplements that mimic steroids without their side effects) have become a massive hit with men, both young and old, to improve their quality of life.