Testosterone, the hormone responsible for developing your manhood. Some have it in abundance, others not so much. To those who do have an ocean of test surging through their veins; you lucky bastards! And to everyone else who seemingly manages to just get by, this informative piece is for you — all the men with test levels equivalent to that of a 14-year old girl.
We know that testosterone helps increase libido, speed up metabolism, affects hair growth and sleep, and so many other factors. That’s why having low testosterone levels is not bueno. Without healthy levels of T, your body won’t function in its most optimal form. So, take a look at our guide to help you increase testosterone levels to what they should be and beyond!
1. Exercise on a Regular Basis
This is a no-brainer. What’s more masculine than having a good set of arms draping from your shoulders?
There is still a lot to be learned about exercise and the effects it has on testosterone levels, that’s because more factors than just working out are involved. In order to get these benefits, one has to exercise regularly.
Every time you do workout, your T levels rise for a brief period.
“Sometimes it’s 15 minutes after exercise that testosterone is elevated. Sometimes it can be up to an hour,” says Todd Schroeder, PhD, at the University of Southern California.
So what type of training should you do?
To get the full benefits of exercise and its impact on your test levels is to add variation. Begin by doing a basic strength workout program just to get you into the habit of training — at least three times a week, and build it up from there. It’s been shown that by lifting weights for +-11 weeks, testosterone can increase by 20%!
Don’t just stop at the weight training though — cardio too, has an effect on T levels, albeit an indirect influence. By carrying around an excess amount of body fat negatively impacts your testosterone. By incorporating cardio into your workout regime, you’ll be able to lose body fat at a faster pace than by lifting weights alone, thereby increasing your testosterone production.
Studies have also shown that training in the evenings has a bigger impact on your testosterone levels. Although it’s a brief boost, it will still have a notable effect on how you feel.
2. Get Your Diet Sorted, Buddy
Proper nutrition and testosterone go hand in hand; if you’re obese or even overweight, it could cause a drop in your test levels.
People who are obese have a higher output of aromatase, also known as estrogen synthase. This enzyme is responsible for the aromatization of androgens into estrogens. Meaning that your testosterone will more likely be converted into estrogen.
In order to aid your fat loss goals, you should begin by skipping out on processed foods. This can be anything from pre-packaged meals, sweets, and even fast food.
A study has shown that men with a deficiency in vitamin D had a connection with low testosterone levels. A food source that is quite high in vitamin D, is tuna. It’s also contains heart-health benefits, is rich in protein and low in fat — making it a reasonably low calorie food source.
Increasing you healthy fat intake also aides in testosterone production and proper hormone output.
Other foods that increase testosterone:
- Low-fat milk enriched with vitamin D
- Egg yolks
- Oysters. Oysters are rich in zinc, which is a mineral that helps T levels
- Shellfish. Again, high in zinc
- White, kidney, and black beans; all of which are rich in zinc and vitamin D
3. It’s Time to Change Your Lifestyle
We I say to ‘change your lifestyle,’ I don’t mean that you should literally change everything in your life, but rather, to make a few adjustments, like sleeping, for example. The impact that sleep has on your testosterone output is perhaps the greatest out of the three points.
A study performed on 531 healthy men showed that the men who slept for four hours had 60% less serum testosterone than the men who had slept for eight hours. There you have it; get your sleep in. Other than sleeping for longer hours, the quality of sleep also plays a big role in test output.
Here are a few ways to improve your quality of sleep:
- Sleep in complete darkness, like you’re in a cave. There should be absolutely no visible signs of light. Why? Because any trace of light disturbs the pineal gland, thereby secreting less melatonin, the sleep hormone.
- Turn off all the mobile networks and wi-fi hotspots. A study done in Saudi-Arabian found that the electromagnetic frequencies may decrease sleep quality.
- This one may shock you: Sleep naked in a cold room. The cold room will imitate the natural habitat of the human body, because we were supposed to sleep outside and all. Sleeping naked and in a cold environment cools the testes; if the testes are at a lower temperature than the basal body temperature, they will function more optimally.
- Get a good serving of high quality protein before hitting the sack. The amino acid, L-tryptophan, increases melatonin secretion, improving the quality of your sleep.
4. Supplement with Vitamins & Minerals
As we discussed in point number two, vitamin D and zinc are two of the biggest ballplayers when it comes down to increase testosterone levels. Another way of getting a healthy amount of vitamin D in, is by spending some time outside, as the sun is a great source for vitamin D.
Another consideration that should be kept in-mind, is herbal supplementation, namely:
- Tribulus terrestris
- Ginkgo biloba
- Withania somnifera
Alternatively, you could always supplement with a natural testo booster. There are many great T boosting supplements on the market specifically designed to increase testosterone naturally.