Men with low testosterone hormone levels often experience fatigue, low libido, and erectile dysfunction. If your hormones are low, you may have thought about testosterone replacement therapy. Unfortunately, there are a lot of side effects associated with it. These natural methods can help boost your libido and energy while improving your overall health at the same time.
Do Testosterone-Boosting Exercises
- Sprinting – According to a study, young men with low testosterone levels found that sprinting increased these hormone levels.
- Resistance Training – You probably already pump iron to increase your fitness, but do you do it the best way to increase your testosterone levels? Here’s the secret: Rest exactly 90 seconds between squat and bench presses to boost low testosterone.
- Change it Up – If you think the more you work your muscles, the more you’ll boost your testosterone, you’re mistaken. The best way to boost low testosterone is to work one muscle group at a time each day. Rest is just as important as work when it comes to boosting hormone levels.
Lose Those Love Handles
If you’ve got a little extra weight around the middle, you’re going to want to get rid of it. The more fat you have around your midsection, the higher your estrogen levels. Too much estrogen in your body depletes your natural testosterone levels. Eventually, you’ll have a nice set of breasts to match. Not cool. Don’t try to lose weight too fast, though. Starving yourself will stop your natural testosterone production until the “famine” is over.
Eat the Right Diet
Boosting your hormones naturally is pretty easy if you eat foods that naturally increase testosterone levels. Some of these foods include protein sources such as eggs, lean meat, salmon, and oysters. Also, avoid eating an excessive amount of processed foods. Fried and fatty foods can disrupt natural hormone levels and cause side effects such as low libido and erectile dysfunction.
When choosing fruits and vegetables, opt for organic whenever possible. Pesticides and herbicides disrupt your hormones and can contribute to chronic low testosterone levels. The same goes for meat products. Conventionally-raised beef is loaded with growth hormones (estrogen), which can lower your testosterone hormone levels.
When you’re trying to boost low T naturally, don’t avoid fat. When you eat good fats such as olive oil, coconut oil, seeds, and nuts, it will help support your natural testosterone production.
Don’t Skip Meals
If you’re trying to lose weight and boost your testosterone levels, you might be tempted to skip meals and work out like a wild man. Resist the urge. When you skip meals, your body goes into “starvation mode” and testosterone production virtually shuts down. Instead of depriving yourself, eat several small meals per day. Increase your protein intake but don’t completely give up carbs. A well-rounded diet can help you get the most out of your workouts.
Take Some Supplements
If you’re too busy to get balanced nutrition, you can boost your hormones with a few supplements:
- Vitamin D – According to a study, vitamin D deficiency can contribute to low testosterone levels. Adding a vitamin D supplement to your diet can reverse this process naturally.
- Zinc – If you have a zinc deficiency, your pituitary gland does not release the proper hormones that aid in testosterone production. Adding a zinc supplement to your diet can help boost low testosterone.
- Vitamin C – While vitamin C doesn’t boost your hormone levels, it does decrease your body’s natural stress hormone, cortisol. Vitamin C can also improve your fertility.
- Vitamin A – This supplement helps decrease estrogen levels in the testes so it’s a great supplement for men living with low testosterone.
- Vitamin E – Men with low testosterone and fertility issues may benefit from supplementing their diet with vitamin E. Vitamin E helps increase sperm count and motility.
- Vitamin B6 – Vitamin B6 not only helps with testosterone production, it can also help improve your prostate health.
Note: Never overdose on vitamins. If you suffer from any type of severe medical condition or are taking any kind of prescription drug, talk with your doctor before using supplements.
Get Plenty of Rest
Chronic sleep deprivation can lead to high levels of the stress hormone, cortisol. Cortisol not only increases midsection fat, it can also deplete testosterone levels. Most men need at least 7 hours of sleep each night in order to maintain stable hormone levels.
Everyday stress can also cause chronic elevated cortisol levels. High stress leads to high blood pressure and low testosterone levels. To reduce stress, make sure you schedule some time to chill out. Hang out with the guys, read a book, take a walk or play a video game. When you play as hard as you work, you’ll reduce your stress levels, you’ll boost your testosterone levels.
Lots of guys have low testosterone level starting as young as 30. If you’re worried about your hormone levels, you can boost them with diet, supplements, and the right kind of exercise. What are you waiting for? The journey of one thousand miles begins with a single step!