The most common concern for many of the men’s is lower testosterone levels. In this How to raise your testosterone level naturally we will be covering the ways in which you can raise testosterone levels
- 0.1 Now, before getting into how to raise your testosterone level naturally
- 0.2 1. Workout –
- 1 2. Nutrition-
- 2 Recommend Article
Now, before getting into how to raise your testosterone level naturally
Let us know, what do you mean by Testosterone?
It is basically a male sex hormone which is primarily responsible for the development of male reproductive tissues such as testes, prostate and other than this developing other male characteristics.
What does Testosterone do?
Testosterone has a crucial role in developing male characteristics such as:
1. It helps in the growing of facial hair
2. Better Erections
3. Improves mood and gives confidence
4. Improves cardiovascular health
5. Ability to build more muscle mass
How to raise your testosterone level naturally?
1. Workout –
Doing regular workout has proven to increase your Testosterone levels to better numbers.
We would recommend you to focus on weight training and a mix of cardio.
Do weight training for at least 4 times a week and cardio 2 times a week.
Weight training will help you to give strength and allow you to build muscles and Cardio will improve your overall health.
Many studies have shown that by doing weight training it will help you to raise your testosterone level naturally in short term.
What goes wrong in your body is that you might be taking high carbs, high protein and might be low fat.
Carbs and protein are definitely will be going to help you to build muscle if you aim are to build muscle mass.
But there’s no point if your Testosterone levels are low and you still keep on continuing the same diet.
Carbs and protein have no direct link to increase your Testosterone levels.
Carbs ultimately provide glucose to your body which is used as fuel for burning energy
What you are missing is Fat
Fat will increase your Testosterone levels.
Fat can come from various sources such as dairy products, nuts, oil etc., you need to choose the right type of fat which will help you to increase testosterone levels.
Consume fats more from cheese, butter, ghee rather than going into nuts.
Don’t worry about taking fats will increase your fat levels
All you need to do is take in the right amount.
3. Reduce your body fat percentage-
Body fat percentage plays a significant role in concern to testosterone levels.
Body fat percentage has a link to your testosterone levels i.e.,
The higher is your body fat percentage the less will be your testosterone levels.
Try to reduce body fat percentage in order to have more testosterone seep out through your veins.
4. Intermittent Fasting-
Intermittent fasting will tend to increase the T levels
You might be given advice from many people to take small meals in every few hours
But this meal intake during every few hours has nothing to deal with metabolic rate.
Studies have shown that by doing intermittent fasting your androgen receptors become more sensitive and thus tend to increase testosterone levels.
5. Excessive smoking-
Too much of smoking is not good for your overall health and however, if you are looking to increase testosterone levels then you need to reduce your smoking levels.
Smoking tends to lower the production of male sex hormone
6. Sleep –
Sleep is a most important thing not only in improving your hormone characteristics but it is as important in maintaining a good overall health
Whichever might be your goal is either to lose fat or build muscle, all this happens more effectively when you take proper sleep.
The same thing is with testosterone levels, your body will produce more T levels when you are taking proper sleep
We recommend you to take alteast 8-9 sleep to lead a healthy life.
7. Stress is a burden-
In today’s world, many of the people are struggling to maintain a balance between their work and personal life and due to which they are more stressed
Stress results in increasing the cortisol levels which is the main stress hormone and will ultimately reduce T levels.
Try to free yourself from stress and give time to yourself and opt for healthy habits.
8. Vitamin D-
Vitamin D is nutrient which helps in boosting your testosterone levels
You know vitamin D can be consumed from your various food supplement such as tuna, salmon, eggs, beef liver, dairy products
Try to add this food to your diet, this will help you a lot
9. Calories surplus-
Now this is slightly similar to what we already discussed
What you are giving to your body is what really matters in a production of testosterone levels.
Don’t go for calories deficit, try to go above your maintenance calories and try to end up in eating 500 calories more.
For better testosterone production we recommend you to be in calories surplus.
Caffeine has shown in increasing testosterone levels.
4mg of caffeine per day can help you to increase testosterone levels.
Most people opt for Tea or they prefer green tea.
They do have health benefits if taken in right amounts
But we recommend you to go for coffee over tea to boost your Testosterone levels.
Consuming 4mg of caffeine 1 hour before your exercise can increase your Testosterone levels up to 12%
11. Healthy Liver-
If your liver is not performing well or it’s not functioning better than you need to work on this.
The liver is an important organ and we recommend you to regularly detox your liver.
If your liver is not healthy, your testosterone output will be affected.
12. Fish oils-
Consuming fish oils in a good amount will help you to increase T levels.
Fish oil is characterized by Omega 3 fatty acids and contains more healthy fats.
This will give you more energy and makes you look younger.
13. Green vegetables –
Green vegetables are very helpful in improving our overall health.
They have various benefits but we tend to forget to add those to our diet or meals.
They not only just helps in detoxifying your body, helps in weight loss but it also elevates Testosterone levels.
We recommend you to add green vegetables to all your meals for optimal production of testosterone levels.
14. Reduce Sugar levels –
By reducing sugar levels will not only just help you to lose weight and lowers your body fat percentage but will also allow your body to produce more testosterone levels.
Studies have shown that men those who are consuming more sugar their body tends to reduce the testosterone production by 25%
Reduce sugars from your meals.
15. HIIT Training –
Now, we recommend you to do cardio
But just go for 20 minutes walk on a treadmill
Go for High-Intensity Interval Training
HIIT will help in maintaining good cardiovascular health but it is more effective when you want to reduce the fat percentage.
Things to remember:
In this article how to raise your testosterone level naturally, we have tried our best to cover the possible reason of low T levels and the ways in which how you can raise your testosterone level naturally
So, How to raise your testosterone level naturally in a nutshell
- Increase the fat intake in your diet
- Take proper sleep
- Be lean and build muscles
- Adopt healthy habits which can allow you to lead a healthy lifestyle
- Stay hydrated, as it will flush out the toxin from your body
- Do regular exercise
- Be stress-free
- Take multivitamins.