From libido and fertility to strength and stamina, testosterone plays a critical role in male health. There are many ways to increase this crucial hormone naturally, without expensive injections.
Testosterone plays an important role in male health, and to a lesser degree, female health. As the fuel behind the human sex drive, you could give it credit for a whole lot more than that. In fact, it may be the most critical hormone of all.
Healthy levels of testosterone have always been important for male reproductive health, but it also plays an important role in overall health and even mortality. These include the risk of heart disease, type 2 diabetes, body composition and fat, as well as muscle mass and strength.
When testosterone drops, we feel its effects. It’s no wonder that people are flocking in droves to find ways to maintain or increase their testosterone levels. And not just for men — women are finding boosting testosterone plays a role for them as well, in both boosting libido and estrogen production.
If you’d like to boost your T, without painful and expensive injections, here are 5 ways you can do it naturally:
- Eat a Balanced Diet
It’s no secret that what you put into your body affects what you get out of it. Eating enough protein to maintain healthy muscle mass can help keep your testosterone levels where they should be. Including healthy fats, in lieu of the detrimental fats, can also help balance hormone levels. In addition, maintaining a regular, whole foods diet can promote healthy testosterone production. That’s because unpredictable and inconsistent diets tend to cause insulin spikes and hormone imbalances.
- Exercise Regularly
While diet is very important for healthy hormone levels, when paired with regular exercise and resistance training, you can see great results. Any type of exercise will show benefits, but weightlifting and high intensity interval training (HIIT) have been shown to be especially effective.
- Take Supplements
If you’re looking to boost your testosterone fast, consider adding supplements to your daily regimen. There are plenty of beneficial testosterone-boosting supplements on the market, and many with benefits that go far beyond hormones. Tongkat Ali will boost your T, while also lifting your libido, mood, motivation, and stamina. Fadogia Agrestis also works to build testosterone naturally and includes other beneficial compounds called saponins, anthraquinones, flavonoids, and glycosides. Turkesterone is rich in ecdysterones which help bodybuilders increase protein synthesis and add lean muscle mass. You can get all three as a men’s health bundle from Double Wood Supplements.
- Reduce Stress
The negative effects of stress on general health are widely known. But did you know that stress has a huge impact on testosterone levels, especially post-workout? With elevated stress levels comes elevated cortisol levels and a host of related problems. Things like weight gain in your midsection, face, and softening in your jawline are common as are hormonal acne and muscle weakness. So, take stock of the things that are bringing stress into your life and make the choice to put your health first.
- Get Enough Sleep
A good night’s sleep can heal a great many things, apparently including testosterone. Not only can sleep deprivation lead to lower testosterone levels, conversely, low testosterone can cause insomnia. Low T also has links to lesser sleep quality as well as fewer deep sleep cycles. In addition, getting a good night’s sleep helps lower that pesky stress hormone, cortisol, which is also linked to insomnia.
The Takeaway on Testosterone
There are many ways to naturally increase your testosterone levels, and likely, a combination of all of these 5 natural techniques will give you the best results. However, it’s important to pay attention to your body to strike the right balance that works for you.
You should also be mindful as you get older, because what worked for you in the past, likely will change over time. You may need to try different exercises, supplements, or diets in order to maintain the testosterone levels of your youth.
While dealing with low or fluctuating testosterone can be frustrating, and even quite literally depressing, try not to stress, because you’ve got plenty of natural ways to increase your hormone levels at your fingertips.
The Editorial Team at Lake Oconee Health is made up of skilled health and wellness writers and experts, led by Daniel Casciato who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We aim to provide our readers with valuable insights and guidance to help them lead healthier and happier lives.