Naturally Boost Testosterone Level. Testosterone is the sex hormone that triggers sexual development in men during puberty and is responsible for sperm production and sex drive.
It also affects muscles mass, fat distribution, and red blood cell production.
If you’re low on testosterone, you might have a lower libido, more difficulty achieving an erection, hair loss, fatigue, and atrophying muscles. Low T can also be responsible for increased body fat and decreased bone mass.
If you’ve experienced any of these symptoms, or if you’re looking to build muscle, you might want to try some of these natural ways of boosting your body’s production of this important hormone.
1. Increase Your Intake of Fats, Proteins, and Carbohydrates
If your decrease in testosterone corresponds to a new diet, it’s no surprise, as your diet heavily impacts your production of hormones. Carbohydrates are necessary to increase testosterone levels during strength training. Protein, particularly from red meat, also boosts testosterone. And healthy fats also trigger the body to produce testosterone.
2. Spend Time Outdoors
Your body needs Vitamin D from sunlight to function properly, and if you’re cooped up at an office job all day, chances are you’re not getting enough. This can lead to testosterone deficiency. Be sure to get at least an hour of sunlight a day. If that’s not feasible, there are vitamin D supplements that can help.
3. Get Plenty of Sleep
A study found that sleeping 5 hours per night caused a 15% reduction in testosterone levels, and sleeping even less than that caused a full-on deficiency. You should be getting at least seven hours a night; ideally, you should get more than 8. Adjust your bedtime to the same time every day and get up at the same time daily, and you’ll sleep better, have more energy, and improve your production of testosterone.
4. Try Herbal Supplements
There are a ton of supplements on the market purporting to raise testosterone levels, but few of them are backed by science. There are some that have actual demonstrable success, though, including the herb ashwagandha, which raises testosterone levels 17% and more than doubles sperm count. Ginger extract boosts testosterone by the same level.
5. Avoid Estrogen-type Chemicals
The female counterpart to testosterone is estrogen, and if you consume compounds with a similar chemical composition, it can affect your T levels. BPA and other chemicals found in plastics are similar to estrogen, so avoid them whenever possible in order to avoid confusing your body.
6. Cut Down on Alcohol
Although the image of the hard-drinking manly man is common in pop culture, excessive drinking can actually compromise your body’s ability to produce testosterone. Try limiting your consumption to four or five standard drinks a week (a standard drink is a beer, a glass of wine, or a shot of hard alcohol).
While it’s true that men naturally produce less testosterone as they age, there are also a number of environmental factors that can hinder your body’s ability to produce this important hormone. Whatever your age, you can try the methods listed above to boost your testosterone and feel manlier than ever.