How to Increase Testosterone Naturally
Testosterone is important to boys as they go through puberty. It’s responsible for the changes that are associated with puberty growth, facial hair, deepening of the voice, maturation of the penis and the testes. Almost all testosterone is made within the testes and that’s under control of the pituitary gland, which is a small gland at the bottom of the brain. In adulthood, testosterone is important for general health and well-being in men in terms of their energy levels, concentration, mood, sexual function and also helps to muscle mass.
How Can you Increase Your Testosterone Levels?
As a man, your distortion level is a major driving force in your overall health and well-being. Not only does it define your ability to gain muscle, lose fat and express your sexuality, but it’s also a key component in keeping your mind sharp and your attitude positive. In this article, we’re going to give you five simple steps you can use to quickly increase your testosterone levels, so that you can burn more fat, build more muscle and become the man you can be.
Step one is simply to get lean. The problem with body fat is that it produces aromatase. This is an enzyme that converts testosterone into a female sex hormone called estrogen. There are a lot of formulas out there that you can use to calculate how many calories you need to burn fat. But at the end of the day, all of them are simply just approximations. To get started, you simply multiply your current body weight by 10 to 12. That would result in how many calories you need to eat. So if you currently weigh about 220 pounds, you multiply it by 10 that’s 2,200 calories. You’ll start at 2,200 calories and then track your progress over time, and adjust according to how fast you see results. At the end of the day, all of these formulas are just approximations. The most important step is to get started by tracking your calories and tracking your progress, according to how much weight you lose each and every week.
Optimize your Levels of Vitamin D and Magnesium
The next step is to quickly increase your testosterone levels is to optimize your levels of
vitamin D and magnesium. Your skin synthesizes vitamin D upon exposure to the sun. But if you don’t spend that much time outdoors, we’d recommend you supplement with the dose of 2 to 5000 IU of vitamin D daily.
That will help elevate your vitamin D levels very fast and help bring your testosterone levels up closer to where there should be. Additionally, you can opt for magnesium rich foods like spinach, pumpkin seeds, dark chocolate etc. However, if you’re not eating those foods, then you could opt for a magnesium supplement as well. Optimizing your levels of magnesium and Vitamin D will elevate your testosterone levels to the extent that you are currently deficient in them. According to research, magnesium and Vitamin D are the two most common deficiencies that people have living in western-developed countries. So if this is not something that you’ve given conscious thought to, then supplementation can be a very simple method to elevate your levels and bring your testosterone levels up closer to where they should be.
Beware of Plastics
The other step to quickly increase your testosterone levels is to watch out for plastics. Plastics contain a bunch of chemicals that mess with our testosterone. The first of these chemicals is a chemical called BPA. This is added to the plastic production process to make plastics more durable, but multiple studies have found that exposure to BPA significantly reduces men’s testosterone levels and causes sexual dysfunction as well. The second chemical that’s added to plastics is phthalates. These are added to plastics to make them more flexible, but studies show that they have a strong estrogenic influence on the male body and can cause sexual dysfunction as well. Plastics are something that you definitely have to watch out for.
The best way to do away with plastics is to replace plastic utensils with stainless steel alternatives. You can also replace drinking out of a plastic water bottle with stainless steel or glass alternatives. If you’re microwaving your food, make sure that you don’t have any plastic on it because that can seep into the food as well.
Step four to quickly increase your testosterone levels is to lift heavy weights. You already know that distortion
is the hormonal driver of any muscle growth. But a study from Spain found that men who lifted weights three times per week for one month had 37% higher testosterone levels at the end of that one month. In other words, after just 12 workouts, their baseline testosterone levels elevated by 37%. Another thing with lifting weights that a lot of men don’t consider is that it increases your metabolic rate. So the heavier weight you lift, the stronger you’ll get. As far as our training recommendations would go, we’d say that stick with the six fundamental exercises which are;
- The bench press
- Deadlift Barbell rows
- Overhead press
Most workouts are focused around these six exercises and getting stronger on them in the medium rep range. Work your way up to the point where you can do about 10 to 15 pull-ups, about 50 pushups and about 60-70 bodyweight squats. After that point, you’ll develop a foundational level of strength after which you can go get a gym membership and build on that strength even more.
Make Sleep a Priority
The fifth and final tip to quickly increase your testosterone levels is to make sleep a priority. We live in a culture of hustle and grind that considers sleep more a luxury than a priority. But the truth of the matter is that you can’t function at the peak of your potential, if your sleep is not on point. The truth is that if you do everything else right, but fail to get enough high-quality sleep every single night, your testosterone results will be severely limited. This is mainly because the majority of your body’s testosterone is secreted during the deep hours of sleep and lack of sleep significantly inhibits its production.
One of the best ways to fall asleep faster and deeper is to have a caffeine curfew. Caffeine can stay in the system for up to 12hours after ingestion, so make sure that you do not consume it close to your normal bed time. Set a time past which you will not drink any coffee. This would allow your body to naturally prepare for sleep when bed time rolls around. The other way to increase the quality of your sleep is stop staring at your screen or at your smartphone before you sleep. This is because the smartphone emits light which messes with your body’s natural preparation for sleep. Avoid being on screens like 2 hours before bed and you’ll notice that you’ll fall asleep so much quicker.
These are the 5 best ways that you can quickly increase your body’s natural testosterone production.
As you can see, these aren’t any quick tips or quick hacks. These are just simple lifestyle changes that anyone can implement. Not only will they increase your testosterone levels, but they will also allow you to live a more healthier, happier and more fulfilled life.