I am sure you already know that testosterone is a vital hormone that contributes to vitality, youthfulness and masculinity. This hormone is regarded as the epitome of “manhood”.
This is due to the role that testosterone plays when it concerns male sexuality and reproduction, hair growth, muscle mass and some other lesser know roles like maintaining levels of red blood cells, bone density and your general sense of well-being.
Your testosterone levels were at its highest when you were in your teenage and early 20s.
But the instance you cross the 30 years mark, your testosterone levels gradually starts to reduce and this continues till the day you die.
Low levels of testosterone in the body shows itself in a man’s body when he starts losing muscle mass, fatigue, bone density reduces, sex drive starts to dip and weight gain.
There are even some scientific studies that show that excessively low testosterone levels increases your chances of contracting prostate cancer and heart disease.
If you were in the USA or any other western nations (i.e. developed countries), there is a treatment that is called testosterone replacement therapy that you can use.
However, if you are in some parts of Africa, it is going to be difficult for you to get that kind of treatment, and the reality is that there is another option that you can try that is just as good.
You can naturally boost your testosterone levels using a few tips that you must stick to religiously. Doing them would help you feel energized and it doesn’t matter how old you currently are.
1.) Always Maintain A Healthy Weight
If you really want to increase your testosterone levels, you would have to put the effort to maintaining a healthy weight. This means you must never become overweight or obese.
There are research studies that have discovered that men who are overweight or obese usually have lower testosterone levels. The researcher blames this on Aromatase which are more in fat cells, and this substance converts testosterone into estrogen.
If you are fat, then losing weight is an important thing you have to do if you want to boost your testosterone levels. Your pot belly needs to disappear.
To know if you have a healthy weight, whenever you stand straight and you bend your neck down, you should be able to see your genitals clearly – you belly should not block any part of your view.
Engaging in short and high intensity exercises would help you in losing your excess body fat more efficiently and it would also boost your testosterone levels.
And if you are the opposite which is being underweight, you should start a bodybuilding program to build more muscles and you would see a remarkable increase in your testosterone levels.
2.) Start Lifting Weights On A Regular Basis
Immediately after lifting weights, your testosterone levels increases noticeably. This is why you need to make it a regular occurrence.
To get the maximum testosterone boosting benefits from weight training, you have to lift heavier weights so that each set that you do stays in the range of 5 – 9 repetitions.
You also need to concentrate more on compound exercises such as seated rows, squats, bench presses, dead lifts etc. This type of exercises workout out different muscle groups all at the same time.
And if you want to get better results from your gym sessions, then you must lift weights slower. When you lift weights at a slow pace, it transforms your workout into a high-intensity workout. This boosts your results greatly and gives you higher testosterone levels.
3.) Consume More Healthy Dietary Fats
If you have not heard – it is not all fats that are unhealthy. There are healthy fats that help your body and there are unhealthy fats that are notorious for clogging up your blood vessels.
The omega 3 and monounsaturated type of fat is the one that you should eat more of.
Some years back, the International Journal Of Sports Medicine released the findings of a report that showed that men who consume monounsaturated fats on a regular basis reported the highest testosterone levels.
Since you want to boost your testosterone levels and stay healthy, then it is best that you consume more of the following foods:
- Coconut oil
- Fish and fish oil
- Palm oil
- Olive oil (the cooking oil and not the anointing oil)
4.) Ensure You Get At Least 8 Hours Of Sleep Each Night
This particular tip is not only good for boosting your testosterone levels; it also improves your general health. Poor sleep affects your body negatively and one of the side effects is lower than normal testosterone levels.
Other hormones and chemicals in the body are negatively affected if you are not getting enough sleep. In fact sleeping less than 7 hours each day could reduce your testosterone levels by as high as 15% after just 14 days!
Now you have another reason why you need to ensure that you get enough sleep each night. You would have to restructure you daily routines and delete unhealthy habits such as watching tv/movies till 1 am or 2 am.
Getting enough sleep at night helps you feel better and refreshed during the day.
5.) Handle Stress Properly
There are a lot of thing that can increase your stress levels, traffic hold-ups, bad bosses, annoying bus/taxi drivers, rude people. But you need to be aware that both physical and mental stress could lower your testosterone levels.
Stress causes your body to produce a hormone called “cortisol”. So, being stressed for long periods of time causes your body to increase the production of cortisol and reduce its production of testosterone.
Stress also causes the body to produce 5-alpha-reductase and aromatase which are two substances that destroy testosterone molecules in your body. So, if you want to properly deal with stress, you have to:
- Try to take 5 minutes breaks to relax anytime you are working
- Limit your working hours to 10 hours or less
- Spend a minimum of 2 hours doing an activity that isn’t work or exercise related.
In this modern world that we live in, there are so many things that can put you under stress, there are still things you can do to reduce your stress levels so that your body can produce extra testosterone.
6.) Make Sure You Do NOT Over Train When Lifting Weights Or Exercising
Ironically, over training when lifting weights or exercising is bad for your testosterone level. This is a common mistake that guys make because of over zealousness.
When you are exercising and lifting weight to burn fat and build muscles, make sure that you are not overdoing it.
This is because whenever you exercise excessively, it increases your cortisol level and remember cortisol is the stress hormone that damages testosterone molecules in the body.
There is actual scientific research that shows that if you over train consistently for a few weeks, your testosterone levels can reduce by up to 40%. So, in your own best interest, limit your weight lifting and exercising to less than 2 hours per day.
7.) Do NOT Drink Alcohol Regularly
Drinking alcohol regularly damages your body system and disrupts your body’s production of essential hormones like testosterone.
Apart from its negative effect on your testosterone levels, regular alcohol consumption lowers your growth hormone levels.
What this means is that it would make you age faster because of this.
If you are going to drink alcohol every day, then you must stick only to red wine and it must be NOT more than 25cl (which is a medium sized glass of red wine).
This quantity helps you heart because of the resveratrol that it contains.
8.) Get Regular Early Morning Sunshine
This one sound easy to do so it should be a problem for you.
All you need to do is get at least 15 minutes of sunshine (before 10am) everyday and it could help boost your testosterone levels by up to 120%.
When you expose your skin to early morning sunshine, it produces vitamin D which assists in the healthy development of sperm cells, and also assists in maintaining a high sperm count and semen quality.
There is no need to consume oral vitamin D capsules, mild sunlight is all you need and you get it before 10 am.
If your job doesn’t give you the freedom to stay outside between 8 – 10 am, then you might have to resort to taking vitamin D capsules.
9.) Take Minerals And Vitamins Capsules Daily
Some minerals and vitamins such as selenium, zinc, vitamin A and vitamin E help trigger your body to secrete more testosterone.
The simplest way to get these vitamins and minerals into your body system is to just take capsules. But, the best way to get these minerals and vitamins is by including foods rich in them in your daily diet. Foods like carrots, almonds, sunflower seeds, kale and shellfish are rich in these minerals and vitamins.
However, if we are to be realistic here then you know that most of us just eat whatever foods are available at the moment. It is better you go to a pharmacy and buy vitamin E, vitamin A, selenium and zinc capsules.
You can choose to either get these capsules individually, or you can go for the option of having them combined with other essential vitamins and minerals that you need for general health and well being.
If you want to feel alive, more “manly” and youthful, ensure that you follow all 9 of these tips properly. By implementing all 9 tips, you would see a remarkable increase in your sex drive, erection hardness and energy levels.