Boost Testosterone Naturally Today | Top 15 Proven Ways
As the body ages, testosterone levels begin to drop. With that, all the benefits of having a body that produces high testosterone start to slowly fade away. That doesn’t mean it’s the end though. There are several options on how to hold onto that youth, vigor, and confidence without all that hormone therapy.
Try some of the following 15 ways to keep testosterone levels up naturally, and to even prevent them from declining in the first place. And really, the underlying secret to all these tips: live a healthy, vibrant lifestyle above all else!
DIET HELPS NATURALLY BOOST TESTOSTERONE
Want to keep feeling young? Then clean up that diet! This advice applies at any point in life (of course), but it becomes more urgent as people get older.
Plus, a lot of diet advice during older yearsโbeyond preventing high blood pressure and cholesterolโhas to do with combating low testosterone in men. If preventing low testosterone is a priority, keep a few of these diet tips in mind.
Eat a balanced, healthy diet.ย We support a nutrient dense diet such as Paleo(ish) with a ton of greens, healthy fats, and smart proteins.
Donโt go completely fat-free. Yes, we know keeping cholesterol low is a priority. But keep in mind that testosterone is synthesized from cholesterol.
Make sure to include at least some healthy saturated fats in the rotation. Weโre talking specifically about those healthy omega-3 polyunsaturated fats: plentiful in foods like coconut oil, avocados, nuts, and meat fed its natural diet (like grass-fed beef) or wild caught fish as salmon.
Say โnoโ to sugar.ย Try to keep sugar consumption as low as possible. Sugar makes the body’s insulin spike, which can over time cause weight gain and lower testosteroneโand, of course, open the body up to the risk of diabetes. For those that have a sweet tooth try substitution sweeteners that don’t have an impact on insulin levels such as stevia.
Shelf the alcohol. It is best to try and keep any drinking habit to a minimumโbut what’s even better is toย ditch booze altogether. Why? Because most booze is high in empty calories and simple carbs, which areโin essenceโjust like sugar.
Plus, the hops in beer are phytoestrogens, which can tie up the body’s testosterone in turn. Weโll explore estrogens in foods a little later.
MOST IMPORTANTLY: Donโt go stone-cold vegetarian or vegan. Yes, these diet trends are famously healthy, in a way. But cutting out too much meat makes testosterone levels plummet, mostly due to lack of food-sourced natural vitamin Dโwhich helps the body synthesize testosterone (weโll explore vitamin D in a little bit).
Too little meat can also take away important protein sources, which can cause the body to lose muscle mass, and thus lower testosterone.
Has eating meat ever really been manly? In this sense, it surely is. And on the bright side, now there’s an excuse to eat a grass-feed t-bone steak once in awhile.
For those that are vegetarian/vegan for ethical reasons, there is a way around this: mushrooms. Stock up on varieties like portobellos, shiitakes, and oystersโwhich are very rich in vitamin D (if they were exposed to UV rays prior to harvesting) and proteinโand continue the meat-free lifestyle.
For an even more convenient source of vitamin D, try medicinal mushrooms in a convenient supplement form. Theyโre a great option, as well.
EXERCISE
Hereโs the skinny (no pun intended): being inactive leads to weight gain. Weight gain contributes to fat deposits.
And fat depositsโthough we shouldnโt be ashamed of them if we choose to love our bodies no matter whatโcreate large stores of the female hormone estrogen.
Science shows that estrogens can curb the effects of testosterone, definitively lowering them and stifling their effects (better energy, fertility, and virility). As men age, the body has a desire to turn more testosterone into estrogen, tooโthus the classic signs of male pattern baldness, lower sex drive, and weight gain as men age.
So to prevent estrogen conversion, boost testosterone, and make sure the testosterone the bodyย doesย have has an impact: stay active!
Get up off the couch, exercise, and lose some of that excess fat. And hereโs some guidance in that area:
- Weight loss โ Though itโs not specifically about weight, but about fat. If the body’s a tad overweight or obese and struggling with low testosterone symptoms, get a trainerโor get into a regimeโthat will burn away fat (and not just water weight) and restore the hormones.
- Build muscle โ Because the more muscle the body builds, the faster itโll burn fat, even when not even working out. Thatโs right: the more muscle, the more the body burns fat and calories, sometimes just by standing around!
- Strength training โ Of course, strength training is the key to muscle building. Make sure itโs intense and not a moderate, unchallenging workout. Deadlifts, squats, and Olympic lifting are ideal workouts.
- Core training โ Science has shown that most estrogens and fat deposits tend to develop around the abdomen in men. If getting fat loss to happen there is important, getting those core muscles in gear is a must!
HIIT TRAINING – POWERFUL TESTOSTERONE BOOSTER
The most effective exercise approach to help boost testosterone: turning up the intensity. Definitely, give HIIT workoutsย a try. Thatโs High-Intensity Interval Training, for short.
Why recommend these? Because theyโre known to be very effective at burning fat. And, as we know very well, fat is the bane of low testosterone.
But hereโs the real clincher: studies show that HIIT workouts are more effectiveย to boost testosterone naturally than lower-intensity, time-consuming aerobic workouts, such as jogging. What more: theyโll only take 20-30 minutes out of theย day.
Itโs a win-win: a less timely workout thatโs more effective, and more likely to help naturally boost testosterone. Whatโs not to love?
NATURALLY, BOOST TESTOSTERONE THROUGH INTERMITTENT FASTING
Weโre not talking about a master cleanse or a juice fast. Weโre talking about intermittent fasting, which has been shown to catalyze weight loss and metabolism in an incredible way never seen before.
All it takes for some people is to skip one crucial meal per day, such as breakfast or dinner (either works).ย We prefer an eating window of 9-10 hours per day.
Studies have shown that this eating pattern can jump-start metabolism and start burning stubborn fat (and like crazy). Even better, try combining some fasting periods with a high-intensity workout (HIIT). And the faster the body loses fat, the quicker natural testosterone production will stabilize!
RESTORATIVE HERBS FOR NATURAL TESTOSTERONE BOOSTER
People and cultures all around the world have long called on the help of certain herbal remedies to retain their stamina, performance, longevity, and energy, both in the bedroom and beyond.
Some herbs are just supported by claimsโor even myths and legendsโon how they can improve virility. Others, however, have more than just ancient healing knowledge and some street cred to sustain them.
In fact, many have research and studies to demonstrate that yes, they can (and do) help the body get the little boost in testosterone it needs! The following are some of our favorites.
- Ashwagandha
- Cordyceps
- Horny Goat Weed
- Long Jack
- Pine pollen
- Sarsaparilla
- Stinging Nettle
Looking for some herbal remedies to give the body’s testosterone levels a little lift?ย Find some of the above botanicals in our Alpha Complex Formula – natural testosterone supplements. Weโve chosen the best herbs and fungiโsupported by researchโto optimize testosterone levels to their fullest potential.
EAT WHOLE FOODS
Eating whole foods is a must. Going organic and sustainably raised doesnโt hurt, eitherโbut itโs much more about kicking those processed foods to the curb, and welcoming in only the purest, most whole foods in their natural form.
But really, why processed versus whole? Why chemical-free versus all-natural? Here are the reasons.
- Whole foods donโt hide what they are. The more foods consumed in their natural state, the less harmful chemicals the body getsโlike artificial colors, preservatives, and additivesโthat can make the body’s hormones go whacko. It is also important to get the best supply of the natural vitamins, minerals, and nutrients that further help the body hang on to any testosterone slipping away.
- No pesticides or herbicides. A lot of conventional farms spray their foods, and studies have shown that these can warp hormone levelsโand even increase cancer risk. Going for organic and chemical-free means food will be totally safe (and more nutritious, too).
- No plastic packaging, no problem. Processed foods often get packaged up with plastic and packaging that can be full of phytoestrogens, which act like estrogen and wreck the body’s natural testosterone. Weโll explore more on that later.
NUTRIENTS
There are also certain dietary nutrients that are important building blocks to healthy testosterone levels. Letโs go alphabetically through two major nutrients that impact testosterone levels.
Vitamin D. Many people may not realize that, in effect, vitamin D is a hormoneโand it sure acts like one. It is essential for both healthy sperm and testosterone levels. The more the body gets this vitamin, the more support it will have to boost the male hormones naturally.
So where can the body get vitamin D? There are supplements aplenty. More often than not, however, these fall way short of what the body needs. Instead, get the most effective form of vitamin D (Dโ) from meat, seafood, culinary mushrooms, andโฆ(drumrollโฆ.) sunlight exposure.
Zincย has been a known vital element for testosterone production in men. In fact, intentional supplementation of zinc has been shown to boost the hormone noticeably in as little as 3 weeks, according to one study.
With research like that, donโt skip it!
SUNBATHING
Letโs hopscotch back to vitamin D real quick. Itโs a solid nutritional fact that vitamin Dโ (not vitamin Dโ) is the form that has the most important impact on the body (and, thus, testosterone).
And the best source of Dโ? The sun.
Get outside and expose the skin to sunlight for at least 15-20 minutes and the melanin in the skin creates the Dโย the body needs right then, and right there.
So what’s even better than pounding down meat, seafood, mushrooms, or even Dโ supplements to meet the body’s needs? Just getting outside for a little bit on a sunny day.
TAKE A BEAT โ RELAX
Stress can (and does) have a way of altering testosterone levels for the worse.
Finding some moments of calm, relaxation, and meditation in a daily routine is key. It’s yet another step closer to replenishing the body’s testosterone and feeling the youthful energy and vigor.
And hereโs the science behind stress and hormones: too much stress causes the body to produce cortisol (the stress hormone) which in turn has eventual side effects on the body.
Some of these are reduced digestion and assimilation of nutrients, whichโin the long runโleads to weight gain. And weight gain means more fat, more estrogen, and less testosterone.
Plus, cortisol can directly block testosterone, the more there is floating around the body. So if life is a snowballing mess of uncontrollable stress, itโll need to change so the body can hold onto testosterone!
IMPROVE SLEEP HELPSย BOOST TESTOSTERONE NATURALLY
Earth to all the night owls out there: staying up late or not getting enough sleep wrecks the body’s hormones, pure and simple. Many donโt realize that sleep is important far beyond just resting our brains and minds. In fact, itโs a lot like restarting or rebooting aย computerโexcept, in this case, itโs the body.
Sleep resets everything: including our immune system and endocrine system. The endocrine system is what dictates hormone levels and how much the body produces.
The body can’t properly function on just 5 hours of sleep a night. It needs a solid 6 -8 hours. If getting testosterone levels up to snuff is important, then make it happenโno excuses!
AVOID ESTROGENS
We’ve discussed this a couple of times in this article already. Estrogens, if the body gets too much of them, can block the effects of testosterone. Further, as men age, their bodies tend to want to convert testosterone into estrogen by various means.
Try to dodge estrogenโsuch as that found in foods, herbs, and supplementsโfor the best results, at least on a regular basis. The body is most likely to encounter estrogens in foods, particularly plant foods like fruits, veggies, legumes, and grains.
Compounds in these are called โphytoestrogens,โ or plant estrogens, because they are not true human estrogensโthough they can have the exact same effects on the body (and the hormones).
Which phytoestrogen-rich foods should be looked out for the most? Try not to eat an excessive over-abundance of these foods, but donโt feel like they must be avoided like the plague to maintain testosterone levels, either.
- Soy products โ Including tofu, tempeh, soymilk, miso, etc. Soy is very high in phytoestrogens.
- Broccoli (and relatives) โ Including cabbage, kale, cauliflower, radishes, and more.
- Carrots (and relatives) โ Including parsley, cilantro, parsnips, and more.
- Legumes โ Including beans, peas, and peanuts in excessive amounts.
- Certain herbal remedies โ Such as black cohosh, angelica, dong quai, licorice root, and evening primrose are estrogenic.
Important note: donโt let the fear of phytoestrogens keep eating a plant-rich diet out of reach. No matter what, eating plants is essential to good health!
More importantly: donโt get rid of every ounce of estrogen from possibly entering the body.ย It still needs some estrogen to work with testosterone in order to have a healthy sex drive.
If all sources of the estrogens are eliminated this will also createย problems. So keep some of it around, but ease off if it’s tampering with testosterone too much.
AVOID PLASTICS
Next to phytoestrogens from plant foods, the next source of estrogens to look out for are xenoestrogens: man-made, estrogen-mimicking toxic compounds that can (itโs true) get into the body when handling plastic too much or eat foods (or drink liquids) that have been in contact with it.
For this reason, avoid plastics. Or, at the very least, purchase plastic materials (such as water bottles, Tupperware, etc.) with BPA-free standards. Try to reduce the amount of food that is consumed that has been in contact with plastic, tooโespecially processed foods that come in plastic packages.
Studies have shown that xenoestrogens from plastics can be harmful to everyoneโboth male and femaleโfor many reasons. Thereโs no way around it. Keep plastic away if keeping testosterone around, in the long run, is a priority.
DROP THE HABIT (SMOKING)
Another way to naturally get the body’s testosterone levels back up again? Stop smoking.ย Apparently, smoking can have a hand in a number of other factors that contribute to testosterone dips, such as weight gain and inability to build muscle.
Plus, smoking is just plain and all-around terrible for the body. Pass that pack to the trash, and the body’s health will be sure to turn a cornerโthe testosterone levels will benefit, too.
CUPSโNOT POTSโOF COFFEE
Lover of coffee? Well, weโve got bad news (though not too bad).
Chugging pots upon pots of coffee to get through the day? Well, that may be unknowingly suppressing the body’s testosterone. Thatโs because coffee not only increases anxiety and vulnerability to stress (thus raising cortisol), itโs also full of phytoestrogens. Which (as we just discussed) can block the effects of testosterone.
Instead of feeding the coffee fiend, try to limit consumption to cupsโnot potsโof coffee. Thereโs nothing wrong with enjoying a nice brew in the morning. But keep it to a reasonable amount, and the body’s hormone levels wonโt suffer.
KEEP ACTIVE (IN THE BEDROOM)
The more the body uses the testosterone it DOES have, the more the body will be prone to producing it, as is natural.
The more testosterone levels will stabilize. Sometimes, all it takes is a little warm up. So if it feels like the passion is getting a little stale (and testosterone levels are of concern), it may be time to turn the heat back up.
GET SOCIAL โ LIKE, COMMENT, PIN, AND SHARE!
RESEARCH
RESEARCH
Mayo Clinic Staff, Reviewed by Todd B. Nippoldt, M.D (Updated 2017). Is there any safe way to naturally boost a manโs testosterone level? Retrieved from http://www.mayoclinic.org/healthy-lifestyle/sexual-health/expert-answers/testosterone-level/faq-20089016
Waterman MR, Keeney DS (1992). "Genes involved in androgen biosynthesis and the male phenotype".ย Hormone Research.ย 38ย (5โ6): 217โ21.ย PMIDย 1307739.ย doi:10.1159/000182546.
William Falloon (2010). Why Estrogen Balance is Critical to Aging Men. Life Extension Magazine Online. Retrieved from http://www.lifeextension.com/magazine/2010/5/why-estrogen-balance-is-critical-to-aging-men/page-01
A Di Blasio, P Izzicupo, L Tacconi, S Di Santo, M Leogrande, I Bucci, P Ripari, A Di Baldassarre, G Napolitano (2014). Acute and delayed effects of high intensity interval resistance training organization on cortisol and testosterone production. The Journal of Sports Medicine and Physical Fitness 56(3) 192-199.
Yoav Meckel, Dan Nemet, Sheli Bar-Sela, Shlomit Radom-Aizik, Dan M Cooper, Alon Eliakim (2011). Hormonal and Inflammatory Responses to Different Types of Sprint Interval Training. Journal of Strength & Conditioning Research 25(8) 2161-2169.
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A. Varady (2011). Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? Obesity Reviews 12(7) e593-601.
Juliet D. Gotthardt, Jessica L. Verpeut, Bryn L. Yeomans, Jennifer A. Yang, Ali Yasrebi, Troy A. Roepke, Nicholas T. Bello (2016). Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in Diet-Induced Obese Male Mice.ย Endocrinologyย 157 (2): 679-691.
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Pilz, S. Frisch, H. Koertke, J. Kuhn, J. Dreier, B. Obermayer-Pietsch, E. Wehr, A. Zittermann (2011). Effect of Vitamin D Supplementation on Testosterone Levels in Men. Hormone and Metabolic Research 43(3) 223-225.
Debjit Bhowmik, Chiranjib, K.P. Sampath Kumar (2010). A potential medicinal importance of zinc in human health and chronic disease. International Journal of Pharmacy and Biomedical Science 1(1) 05-11.
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