A question that has been asked for over centuries – What makes a man? It’s rather simple, Testosterone. The hormone that makes a boy, a man. Testosterone can be increased by a healthy diet, enough vitamin D, and cutting alcohol.
Boosting testosterone can also be done by doing aerobic exercises like running or walking. Apart from that, proper deep sleep is a must, along with a relaxed and stress-free mind, which decreases cortisol levels, which in turn helps boost testosterone.
A majority of about 40% of men have been found to have low testosterone levels. These lower levels of testosterone give rise to symptoms like lack of energy, bad mood, poor sex drive, ED, and so on.
The Increase in Testosterone levels in your body may increase your energy, improve your mood, heighten your libido, and help with Erectile Dysfunction.
However, there are 7 ways by which you can increase the testosterone production in your body:
Regular Exercise
Regular Exercise is important for boosting testosterone levels. All kinds of exercise, help increase testosterone production in the body. However, it has been found the most effective way to boost testosterone via Exercising is through Muscle Building. Muscle Buildup requires Testosterone, and once you have that, the Testosterone is preserved.
A study showed that increased physical activity in overweight men by aerobic exercise training was effective in boosting testosterone levels. It was also found that increased physical activity got more effective than dietary improvements at boosting testosterone. Also, another study showed that men with active physical work had higher testosterone levels than men who were found rather sedentary.
Improved Diet
An improvement in diet is a must to help increase the testosterone levels because it makes you more likely to gain and maintain a healthy weight. Focus should be on the lean proteins, heart-healthy fat, complex carbs and whole foods.
Testosterone Supplements
It has been found that Testosterone supplements such as Testogen were found effective in boosting testosterone levels naturally. You can also find other testosterone tablets in the market with the same purposes. TestoGen is a natural FDA approved supplement that is used to raise testosterone levels in men. It is manufactured by a UK and Cyprus based company called Wolfson Berg Ltd.
TestoGen is available in capsule form and has been found to be extremely reliable in boosting testosterone levels. It has been found to increase energy levels as well as the ability to focus. Moreover, a significant increase in your libido can be expected. However, it is imperative that you take TestoGen only as directed and do not abuse it in any manner.
For more information on TestoGen, you can check out the complete TestoGen Review on AP News.
Enough vitamin D
When vitamin D levels are low, testosterone levels are often low, too. In these cases, when you supplement with vitamin D, testosterone levels will likely rise.
Vitamin D may act as a building block for testosterone, although the relationship between vitamin D and testosterone is not totally understood by researchers.
A 2011 study involved giving 200 men either a placebo or 83 μg (3,332 IU) of vitamin D daily for a year. At the beginning of the study, vitamin D levels were in the deficiency range, and testosterone levels were relatively low. After the year of vitamin D supplementation, there was a significant increase in testosterone levels, compared to no significant increase in the placebo group.
Eat healthy fats
Some people try to cut fat out completely from their diet in order to become healthier, however, this can backfire if you’re looking to raise testosterone levels, since fat is a precursor to testosterone.
In a small 2013 study, participants were given either virgin argan oil or virgin olive oil. After three weeks of consuming these healthy fats, testosterone levels increased significantly in both groups. There was a 19.9% increase in those who consumed virgin argan oil and a 17.4% increase in those who consumed virgin olive oil.
Overall, it’s important to consume healthy fats in moderation. To add more healthy fats to your diet, eat foods like:
- Seeds such as flaxseed and chia seeds
- Nuts such as walnuts
- Seafood such as tuna, salmon, and sardines
Avoid alcohol
Drinking alcohol excessively can decrease testosterone. In fact, a 2019 review on substance abuse and testosterone highlighted previous research in which testosterone levels dropped 30 minutes after consuming alcohol.
People who are very heavy drinkers are most at risk for low testosterone, Samplaski says, since other hormones such as luteinizing hormone (LH) that signal the release of testosterone are affected and thrown off with heavy drinking. If you are looking to increase your testosterone levels, limiting yourself to three drinks per week should work better.
Avoid Xenoestrogens
Xenoestrogen is a type of xenohormone, a chemical that mimics estrogen in the human body. They can be either synthetic or natural chemical compounds that can bind to estrogen receptor sites with potentially hazardous outcomes. When men are exposed to too much of this estrogen-imitating chemical, Testosterone levels reduce significantly.
Here are some of the common Xenoestrogens in your home, that can be avoided:
- BPA or Bisphenol A – in re-usable plastic bottles, epoxy resins. It may also lead to Erectile Dysfunction and Prostate Cancer.
- Parabens – in cosmetics like shampoos, soaps, sun lotions, and personal hygiene products like toothpaste. That’s why it’s recommended to purchase Paraben-free products.
- Phthalates – in air-fresheners, body sprays. So basically that decent fragrance in your room is doing you more harm than good.
- Common drugs like anti-depressants, tranquilizers.
- Soy – which is a massive source of phytoestrogen (kind of a natural xenoestrogen). So soy products like the soy yogurt, soy milk, soy cheese, decrease testosterone levels.
- Benzophenones in sunscreens, inks.
- Beer – Yes, that does NOT make you more of a man
- Triclosan – an anti-bacterial agent found in soaps, detergents
Proper deep sleep
A lack of sleep, especially sleep deprivation, or getting less than five hours of sleep, can decrease testosterone concentrations. A small 2015 study showed that men who slept for five hours had 10% to 15% lower testosterone levels compared to when they slept for eight or more hours.
It’s not just the amount of sleep that’s important, it’s also the consistency of the sleep schedule. Erratic sleep schedules, such as those of shift workers, can throw off testosterone production. However, the relationship between sleep and testosterone is not totally understood, and research is ongoing.
Avoid and minimize stress
Chronic psychological stress leads to higher levels of the hormone cortisol, commonly referred to as the stress hormone. Cortisol and testosterone have an inverse relationship. As cortisol goes up, testosterone goes down.
Therefore, it’s crucial to minimize stress if you want to raise your testosterone levels. A large 2005 study stated that high cortisol levels and low testosterone levels are key indicators of chronic stress, which can also increase your risk for long-term conditions like heart disease.
