13 WAYS TO BOOST TESTOSTERONE LEVELS NATURALLY

Have you had moments when you simply were not interested in sex? Does it seem like your interest in sex is no longer as high as it used to be? If you have answered yes to either one of these two questions, you should definitely keep on reading this article.

From the start, it should be mentioned that you probably have low testosterone levels; in turn, this impacts your sex drive and your overall quality of life. Millions of men suffer from the same problem, but the good news is that there are plenty of effective ways to boost testosterone levels….naturally.

1. Maintain a healthy weight

Excess bodyfat is one of the main factors that contribute to a reduction in overall testosterone levels, with abdominal fat being the worst. The higher the BMI, the bigger the risk for testosterone deficiency is going to be. This is mainly due to the fact that fat cells contain an enzyme that actually converts testosterone into estrogen.

Obesity brings down testosterone levels, while testosterone deficiency leads to weight gain; it’s a vicious cycle!

To combat this and return to a healthier bodyfat level, uou need to engage in physical exercise on a regular basis and follow a healthy diet.

2. Sleep for at least 7-8 hours per night

You might not be aware of this but sleep deprivation can cause your testosterone levels to drop. If you sleep only a couple of hours per night, you are bound to suffer from low-t. So, you see, it is really not worth staying out all night, just because you want to feel young. It is far better to sleep the recommended amount of hours per night, in order to wake up rested and enjoy a normal sex drive.

Sleep is also one of the most natural ways to increase stamina, so you need to pay attention not only to the number of hours you sleep every night but also to the quality of the sleep in question.

Don’t:

  • looking into bright screens before going to bed
  • drink alcohol in large quantities or smoke excessively

Do:

  • drink plenty of water to stay hydrated
  • use a humidifier in your room, in case the air becomes too dry.

3. Watch out for harmful toxins

Many of the cosmetic products we use on a regular basis contain a wide range of harmful toxins, which can have a negative impact on testosterone levels and on our sex drive. Lotions, shaving creams, and other cosmetics often contain parabens, phthalates, and other potentially-harmful ingredients; these can actually disrupt the healthy production of hormones, triggering a spiral of problems and affecting t-levels.

Do not think that only the ingredients of cosmetic products are to blame. In fact, there are many products that contain such harmful substances, including plastic bottles (BPA). In order to protect yourself against such risks, it is recommended to avoid re-using plastic bottles and to check the label of each cosmetic product you are using.

4. Learn how to relax and do it

We already know that stress is a major risk factor for a wide range of acute and chronic conditions. Unfortunately, chronic stress can also put a damper on testosterone levels, leading to other problems (like weight gain, low sex drive, etc.). This is because stress leads to the production of cortisol – the stress hormone – which throws hormonal production out of balance.

In order to bring down the levels of stress, you need to find better ways to relax. Spend less time at the office and more time with your friends and family members.

Take some time each day to yourself. Discover meditation, the practice of yoga or a new sport, one you have always wanted to try out.

5. Consider taking supplements

For a lot of men, it is difficult to acknowledge that they have a low sex drive. However, given the consequences of such problems, it is for the best not to delay accepting the situation and seeking out the best solutions. If nothing seems to work, perhaps you might want to consider taking supplements, such as a male fertility booster.

These supplements are often made with natural ingredients, being able to restore the proper hormonal balance and increase your sex drive once again. Thanks to a careful selection of ingredients, they can also increase the overall sperm count and the motility of the sperm. If you have had to deal with fertility issues as well, such supplements can help you make a change for the better.

6. Pay attention to the things you eat

A low-cholesterol diet might be beneficial for your overall health, but it is bound to bring down testosterone levels. The situation is even more serious if you are taking statins, which are drugs meant to lower cholesterol levels. It is important to talk to your doctor about such side-effects and seek out alternatives; also, not all cholesterol is bad, so make sure to pay attention to the things you eat.

If you are interested in increasing overall testosterone levels, you can include more fish oil in your diet. On the one hand, this will contribute to the production of healthy cholesterol, which in turn will increase testosterone levels. Moreover, fish oil has potent anti-inflammatory properties; it can bring down any inflammatory process within the body (inflammation can lower testosterone levels and, thus, affect the sex drive).

7. Vitamin intake

You might not expect for a connection to exist between your vitamin intake and testosterone levels, but it is important to know that certain vitamins, such as vitamin A and E can actually stimulate the production of such hormones. They also support the proper functioning of the male genitalia, very much like certain minerals do (zinc, selenium etc.). So, you see, taking vitamin and mineral supplements can do a great deal for your sex drive.

Apart from taking such supplements, you can consider including foods that are rich in these vitamins and minerals in your diet. For example, when it comes to vitamin A, you should eat more carrots and kale; shellfish is rich in minerals such as selenium and zinc, while sunflower seeds and almonds are rich in vitamin E.

Zinc is one of the most important minerals connected to the production of testosterone; supplement with zinc for as little as 6 weeks and you’ll notice some big changes in your sex drive.As for the dietary sources of zinc, these include yoghurt, kefir, milk, cheese, and beans.

8. Get yourself to the beach (sun exposure)

While prolonged sun exposure is often frowned upon, do not make the mistake of skipping it altogether. Vitamin D is produced within the body when we expose ourselves to the sun; this is important to know, as vitamin D supplementation has been confirmed as a method of increasing overall testosterone levels. So, you see, when spending some time in the sun, you are actually doing something good for your sex drive. Who would have thought?

In general, it is recommended to get at least 15 minutes of sun exposure every day. You should also expose yourself to the sun in a responsible manner; wear adequate protection and spend time at the beach only in the morning and in the afternoon. If you are still not getting enough sun, you might want to talk to your doctor about vitamin D supplementation.

9. Prepare more meals that include healthy fats

For a long time, it was said that fats are bad for our health, increasing the risk of heart disease and other chronic conditions. Recent studies have confirmed that not all fats are bad; in fact, monounsaturated and saturated fats are considered to be healthy and quite a good choice for those who are looking to increase testosterone levels. (Check Out The Mean Diet!)

It is recommended to avoid low-fat products, as these can actually bring down testosterone levels. Instead, you should prepare more meals that include healthy fats, such as red meat, cheese and other dairy products, egg yolks, coconut oil and dark chocolate (all of these are saturated fats of the absolute best quality). As for the best sources of monounsaturated fats, these include peanut butter, almonds, avocados and olive oil.

10. Reduce your alcohol intake

Alcohol can be a great way to engage in social interaction, allowing you to feel more relaxed and let go of inhibitions. However, when you drink too much, you are also bringing down your overall testosterone levels. The more you drink, and the more serious your alcohol is, the lower your testosterone levels are going to be.

If you want to enjoy a healthy sex drive, you need to reduce your overall alcohol intake. Avoid beverages that are too strong, as these can have a negative effect as well. It is recommended to stick with one or two glasses of beer or wine, as this quantity of alcohol will not affect your testosterone levels.

11. High-intensity exercise

High-intensity physical exercise, in association with intermittent fasting, has been known to increase testosterone levels. A routine that includes such exercises begins with a short warm-up; after that, you should engage in the high-intensity exercises for half a minute. Allow yourself a minute and a half to recover, then repeat the exercises for seven more sets.

With this routine, you can engage in any kind of physical exercise you may want. You can work out with weights, go swimming or use gym equipment, such as the elliptical machine or treadmill. It is also recommended that you drink a protein shake after the workout, as this can promote a faster recovery and boost the production of testosterone at the same time.

12. Say goodbye to sugar

Sugar is the main culprit for the obesity epidemics, being just as addictive as cocaine (same effect at the level of the brain). When you eat too much sugar, either as such or from hidden sources, you are also increasing insulin levels; in turn, these high levels of insulin will have a negative impact on the testosterone hormone levels.

The brain derives a lot of pleasure from sugar but, in reality, these are only empty calories. If you want to increase testosterone levels, you have to pay increased attention to your overall sugar intake; keep in mind that fruits are also sources of sugar, as well as pasta, grains and bread (carbs are transformed into sugar once they reach the body). Reduce your sugar intake and you will up your testosterone hormone production, without any doubt.

13. Reduce your soy intake

We all love eating soy and soy-based food products, as these are often presented under the healthy label. However, you should be aware of the fact that soy is rich in phytoestrogens, which are similar to the estrogen hormone our body produces. When men consume increased quantities of soy, their overall testosterone levels are actually brought down.

If you want to maintain a healthy sex drive, you need to reduce your soy intake. It is also worth mentioning that increased soy consumption can lower the overall sperm count, affecting fertility. Before you consume any food product, be sure to check the label and see if it contains soy or traces of soy.

Final Words

These are a couple of ways in which you can boost testosterone levels and ensure that your sex drive returns to normal. As you have seen, your diet is a big part of the problem, so make sure that you pay attention to the things you are eating. Do not shy away from exercise, as this can help you boost testosterone production and be sure to spend more time in the sun, in order to get your vitamin D levels up.

Author Bio

Dwayne Austin is a multi-faceted author, blogger & fitness instructor. His articles on Health & Fitness have been published on various sites. Through his meticulous & informative blogging, Dwayne hopes to contribute to curious readers. He promotes ConsumerHealthDigest and encourages people to live a healthy lifestyle. He is passionate about photography and enjoys swimming during his leisure time. Connect with Dwayne via Facebook, Twitter and Google+.