Testosterone is vital to a person's overall health and well-being. Low levels can negatively affect:
- Body composition
- Sexual function
- And more
As we age, our testosterone levels decline.
But there are certain things you can do to boost your levels naturally, without turning to drugs.
For the record, normal testosterone levels for men range from 264 - 916 ng/dL, according to a study of over 9,000 non-obese men aged between 19-39.
Trouble is, middle-aged and older men see their testosterone levels decrease by 0.4% to 1.6% per year.
Drug companies promote certain products that are meant to increase testosterone levels. Yet while these solutions may benefit some people, they may also slow down the body’s ability to naturally produce testosterone.
According to one study, the benefits and safety of long-term use of testosterone replacement products are not known.
Therefore, if you want to boost your testosterone levels without turning to these testosterone replacement products, try to implement the following tips into your life.
Testosterone Boosting Tip #1: Sleep More
I don’t need us to tell you how important sleep is. You’ve no doubt felt what it’s like to be sleep deprived at some point (or, more likely, multiple points) in your life.
Most of us simply can’t concentrate anywhere nearly as well, and we get irritated more easily and simply feel, well, blah!
But did you know a lack of sleep also decreases testosterone production?
10 healthy men (with a mean age of just over 24) were part of a study that showed this to be the case.
The men spent one week at home, where their bedtimes lasted for 8 hours (between 11 pm and 7 am).
They then spent 11 nights in the laboratory...
Their bedtimes lasted for 10 hours during the first 3 nights (between 10 pm to 8 am). But for the remaining 8 nights, their bedtimes lasted for just 5 hours (between 12:30 am and 5:30 am).
The participants had their blood checked every 15 to 30 minutes for 24 hours after the second 10-hour night. They then had them tested again using this same protocol after the seventh 5-hour night.
And what did the researchers discover?
That after just seven days of restricted sleep, daytime testosterone levels dropped by up to 15%.
Think about that for a moment…
How often do you fail to get a full night's sleep? If you’re anything like a lot of people, my guess is quite often.
Ultimately, the modern way of living (hello long working hours!) can get in the way of us sleeping enough. I mean, it’s not easy juggling work, a great social life, and sleep.
But making sure we prioritize sleep is crucial. If we don’t, then one of the consequences will likely be a drop in testosterone production.
Testosterone Boosting Tip #2: Lose Weight
I get it.
The internet doesn’t need another article explaining why it’s important for an overweight person to lose weight. There are plenty of those articles out there already.
Yet while everybody knows that not being overweight is important for overall health, it’s less commonly known that gaining weight can lead to a drop in testosterone.
And, yes, the opposite is true, too; losing weight can increase testosterone.
A study shows that some obese males between the ages of 14 and 20 have up to 50% less testosterone than people who aren’t overweight!
If you’re looking to lose weight yourself, then our OxiTrim supplement could help to boost your results when combined with exercise and good nutrition.
Testosterone Boosting Tip #3: Lower Stress
If you’re stressed out over a prolonged period of time, you could experience an increase in cortisol. Cortisol is a hormone that regulates a lot of processes throughout the body.
And here’s the kicker:
Elevated cortisol can reduce testosterone.
Therefore, while it’s often easier said than done, you want to reduce as much stress in your life as possible if you want to experience a boost in your testosterone levels.
Testosterone Boosting Tip #4: Get More Vitamin D
Vitamin D supplements are becoming more and more popular.
And for good reason!
A year-long study showed that taking around 3,000 IU of Vitamin D per day increased testosterone levels by around 25%.
Testosterone Boosting Tip #5: Don’t Neglect Zinc
Zinc supplementation has been shown in a study to increase testosterone in those who are deficient in it.
If you are an athlete, you might also benefit from taking zinc. After all, a study showed it can boost testosterone in athletes.
Check out Infinite-T if you want to increase your zinc intake.
Testosterone Boosting Tip #6: Watch Your Alcohol Intake
We’re sounding like party poopers, right?
Yet it’s simply worth being aware that alcohol consumption can lower testosterone levels.
Hey, don’t shoot the messenger… :)
Testosterone Boosting Tip #7: Do Resistance Training
Picking heavy things up and putting them down again can boost your testosterone.
In other words, lift weights!
Ideally, most people should look to focus on compound lifts such as squats, deadlifts, rows, and presses.
Why? Because these exercises recruit the most muscle fibers so you get the most bang for your buck, so to speak.
For example, when you squat, you’re working your quadriceps, hamstrings, glutes, and your core.
When you perform a bench press, you’re working your chest, shoulders, and triceps.
And when you perform a row, you’re working your back muscles and your biceps.
Whereas performing what are known as “isolation” exercises, you only work one muscle at a time. For instance, a bicep curl is an isolation exercise since it only works the bicep.
So not only can compound exercises be great if you’re looking to increase testosterone, they can also be used as part of a weight-loss regimen. And as you know from earlier in this article, losing weight can boost your testosterone levels as well.
However, it’s also worth noting that overtraining isn’t a good thing. It’s counterproductive as far as testosterone levels go. You see, prolonged endurance exercise (such as running), can lead to a decrease in testosterone.
So how do you ensure you don’t overtrain?
Make sure you get enough rest. After all, proper recovery time will help you receive the full benefits of physical activity.
Testosterone Boosting Tip #8: Eat Enough Healthy Fats
You may be wondering if you read that right?
But I can assure you, you did! See, ensuring you eat enough fat can boost your testosterone levels. On the flip side, not eating enough fat can lower them.
Testosterone Boosting Tip #9: Avoid Constant Dieting (But Also Avoid Constant Overeating)
Constant dieting may disrupt your testosterone levels. But as we explained earlier, being obese can also lower testosterone.
Kind of confusing, right? So what should you do?
Ideally, you should ensure you’re eating enough healthy fats (as we told you about in tip #8, above). But more than that, you should also ensure you’re eating protein and carbohydrates, too - all in line with what you need to maintain a healthy weight.
Aim to eat a balanced amount of carbs, fat, and protein.
In other words, don’t overeat. Yet also avoid dieting too hard for too long.
(NOTE: Dieting is only a short-term process to bring your weight back under control, but after that, you need to establish a new way of eating so you don’t go back to your overweight state - more on that in a later article.)
The Bottom line
Low testosterone levels can negatively affect our lives in more ways than one.
Libido, fertility, sexual function and body composition can all be affected.
So it’s no wonder why people who have low testosterone want to boost it.
Even though drug companies promote solutions to increase testosterone levels synthetically, you might want to first try increasing your levels naturally.
Sleep, physical activity and nutrition are three key areas you should focus on in order to support your own natural testosterone levels.
- Get around 8 hours of sleep per night
- Keep active (Resistance training 3 times per week is a good place to start)
- Eat a healthy balance of protein, fats and carbohydrates
And as you’ve just discovered in this article, there are even more ways to support your testosterone levels naturally, such as making sure you’re getting enough Vitamin D and zinc. After all, being deficient in these could result in lowered testosterone.
Our Infinite-T supplement contains 50mg of Zinc Oxide per serving, along with several other ingredients.
You can find out more about Infinite-T by clicking here.
Disclaimer: Individual results may vary. Always consult a medical professional before taking any supplement. Questions or comments go to asresearchlabs.com/pages/contact-us.