It’s something every single man wants; to increase their testosterone levels. Higher testosterone levels are the gold standard after all, as men who possess it have lower body fat, greater muscle mass, are stronger, have voracious sexual appetites, and are just seen as go-getters.
But as with anything else in life that is worth it, it takes work. Is it hard to accomplish? Not at all. But it does take consistency, which is doing the things that will help you accomplish your goal in a repetitive, predictable manner.
In that same vein, there are certain things that you must do to increase testosterone naturally. Whether you come across 1001 ways to increase those levels, there are seven that can be considered the bedrock of a proven plan. Looking to cut down the time it takes before you start seeing improvements? Then start off by spending the bulk of your time working on these seven strategies:
Weightlifting can be considered one of the Four Horsemen when it comes to increasing testosterone levels. One of the best ways to force your body to increase testosterone production is to create an environment that looks like a post-apocalyptic war zone after leaving the gym. This means muscle damage. When this happens, the body trips its anabolism switch, to facilitate rapid recovery of damaged muscles and their subsequent expansion in anticipation of the next wave of attack.
To elicit a sizable response, you need to lift moderately heavy weight and work out on a consistent basis. Consistent does not necessarily mean often, as three weightlifting sessions per week is a great way to elicit stimulus. If you’re completely new to weightlifting, take two weeks to get familiarized with proper form and what you can handle, then hit it hard to push testosterone synthesis into overdrive.
Get Sufficient Sleep
Sufficient sleep is becoming more of the elusive luxury to a large number of people, owing to hectic lifestyles and work schedules. However, even if all other variables called into play, if you’re not getting enough sleep every night, your testosterone levels will never be as high as they could.
During sleep, testosterone and growth hormone levels peak to facilitate behind-the-scenes recovery. These hormones are released in a pulsatile manner throughout sleep, varying naturally with the different phases of sleep.
Shorter sleep duration, in the three to five-hour range, will result in less of these pulses. The result is not only inefficient repair but increased levels of hormones not favorable to the androgens, such as cortisol and adrenaline.
This is why sleep deprivation has serious repercussions on health far exceeding testosterone alone.
Aim For Higher Fat, Moderate Protein And Carb Diets
You’ve heard it a million times before that a balanced diet is best. What constitutes a balanced diet varies significantly among who you ask, however. Some people’s balance may be an exact 33% three-way split, while others may emphasize one macronutrient over another.
Of the most detrimental dietary modifications, are the diets low in fat. Saturated fat, in particular, has a bad reputation but is essential in the synthesis of cholesterol, a prerequisite of hormone synthesis. Diets lower in fat naturally offer less of the raw material needed for testosterone production.
In like manner, diets high in protein may seem advantageous but inadvertently suppress testosterone levels. A good diet split assuming daily consumption of 2000 cal is 40% from fat, with an even 30% from proteins and carbs.
Reduce Body Fat Levels
Men tend to be less concerned about retaining excessive fat if they have higher muscle mass, but truth be told you can always benefit from losing fat.
Of particular note is the fact that body fat can be considered estrogen factories. Body fat is a primary source testosterone conversion into estrogens, with higher body fat levels equating to greater conversion. Reducing body fat, in turn, decreases the amount of testosterone that can be converted into estrogen at any time, allowing your androgens to be used for muscle building or other functions.
Increasing muscle mass will indirectly contribute to lowering body fat, as a greater number of calories will be expended daily. Be sure to add in a few sessions of aerobic work per week for added caloric utilization.
Meditation is a practice that not many men willingly participate in, but stand to benefit from if they do. How so? Thanks to its stress reducing properties. Our cortisol levels today are higher than they have ever been in recorded history, owing to lifestyle. Even in prehistoric days when the threat to life was high, it is arguable that stress levels were still lower than they are today since most individuals now have some degree of low-grade adrenal fatigue.
Meditation can offer an additional mechanism to help decrease the impact cortisol can have on our bodies, and more importantly testosterone levels. We already mentioned how testosterone and cortisol share an inverse relationship, so anything that can be done to reduce cortisol levels will benefit testosterone.
Get Daily Sun Exposure
Spending time daily outdoors in the sun has the natural effect of improving testosterone synthesis, owing to the enhanced production of vitamin D by the skin. Studies have linked vitamin D and testosterone levels, with men having the lowest blood vitamin D levels also having the lowest testosterone.
If you live in a colder region with unpredictable sunlight, consumption of a daily vitamin D supplement is highly advised, though a small amount of time spent outdoors is still advised.
Interestingly, biohacking experts have recently investigated the effects of red light exposure directly on the testes, where it could then trigger a 200% increase in testosterone production. That’s a discussion for another time, however. UV light from the sun contains various spectrums, but it is not advised to go around nude just to get sunlight on your jewels.
Use Natural Supplements That Support Testosterone Production
We listed this as the last strategy for a reason, as this should be the last step you take after reasonably addressing the other six. More times than not, jumping straight to supplements without fixing anything else will not give you the results you want, even if you do notice short-term improvements.
Once you have established a decent routine, adding in natural supplements such as ZMA, Fenugreek and a product containing D-Aspartic Acid are great places to start. Not every supplement that claims to increase testosterone levels naturally will, which is why I meticulously perform unbiased reviews of them.
Seven Ways To Increase Testosterone Naturally – Summary
There are many other things you can do that will contribute to improved testosterone levels, such as cutting out alcohol and smoking, and having more good old sex. The seven highlighted above can be considered your fast track to the goal.
Just remember, don’t make supplements a crutch. Add in one of my recommended products after establishing a solid workout, nutrition and sleep pattern and let the results speak for themselves!