Testosterone is a hormone that plays an important role in regulating male fertility, sexual desire, muscle mass, bone density, and red blood cell production. Unfortunately, as men age their testosterone levels start to decline. This can lead to a decrease in energy levels and other health problems. Fortunately, there are several science-backed ways to increase testosterone naturally without resorting to medications or supplements. Here are 7 science-backed ways to boost your testosterone levels and find the best testosterone booster.
1. Get Enough Sleep
One of the most important things you can do for your overall health is get enough sleep each night. Adequate sleep helps maintain healthy hormone balance, including testosterone levels. A study published in the journal “Sleep” found that just one week of sleeping less than six hours per night caused testosterone levels to drop by up to 15%. Aim for seven or eight hours of restful sleep each night to ensure optimal testosterone levels.
2. Exercise Regularly
Exercising regularly is another great way to boost your natural testosterone production. A recent study found that engaging in high-intensity interval training (HIIT) three times a week increased free testosterone levels over 12 weeks compared with no exercise at all. Make sure you focus on compound exercises such as squats and deadlifts rather than isolation exercises like bicep curls which don’t stimulate as much total body muscle growth hormone production as compound exercises do.
3. Reduce stress levels
Chronic stress has been linked to lower testosterone levels due to increased cortisol production in response to stressful situations or events. Cortisol is a stress hormone that competes with testosterone, so when cortisol levels are high, the concentration of testosterone in the body is reduced, reducing its effect on muscle development and physical performance. To reduce stress, try activities such as yoga, meditation or even just taking some time out for yourself during the day will help keep your hormones in balance to allow for natural increases in testosterone production in the body.
4. Eat healthy fats
Eating foods high in healthy fats has been shown to be beneficial for maintaining a healthy hormonal balance, including the proper regulation of testosterone levels in the body. Healthy fats such as those found in salmon, olive oil, avocados, nuts and seeds are particularly good sources of monounsaturated fats, which contribute significantly to an improved cholesterol profile, resulting in additional amounts of HDL cholesterol, which helps to improve cardiovascular function and optimise natural testosterone levels.
5. Limit alcohol intake
Drinking too much alcohol can disrupt the natural hormonal balance leading to lowered estrogen levels – this could further lead to reduced physical performance & impaired cognitive function. Therefore, limiting alcohol consumption helps to regulate natural hormonal processes, allowing for more normal testosterone concentrations, thus improving physical performance & overall health.
6. Take vitamin D supplements
Vitamin D is essential for optimal health, but many people don’t get enough from food alone – supplementing with vitamin D can help increase circulating levels of testosterone in the body, improving physical performance and general wellbeing. In addition, vitamin D supplementation can also improve mood & alleviate symptoms of depression – both of which have been linked to improved testosterone levels & better overall mental health.
7. Consider taking natural testosterone boosters
If you’re looking for an extra boost, consider taking natural testosterone boosters such as Tribulus Terrestris Extract, Ginseng Root Extract, Tongkat Ali Extract, Ashwagandha Root Extract, all of which have been clinically proven to be effective in increasing circulating levels of testosterone, thus improving physical and mental performance. When looking for natural testosterone boosters, make sure you read the reviews carefully & choose a product that has been scientifically proven to be safe & effective for the purpose of significantly increasing testosterone levels.
In conclusion, low testosterone levels can have a negative impact on your physical and mental wellbeing, but fortunately, there are a number of ways you can boost your T levels naturally, without any of the side effects or risk factors associated with prescription drugs or steroids, Getting enough sleep, exercising regularly, reducing stress levels, eating healthy fats, limiting alcohol intake, taking vitamin D supplements and taking natural hormone boosters are all great ways to increase your natural testosterone production and optimize your overall health and wellbeing!