Without enough testosterone burning fat and building lean muscle mass becomes even harder than what it already is, but no matter what when you reach the age of 30 your testosterone levels will begin to decline and continue as you age. Now if something isn’t done about your decreasing testosterone levels then you may suffer from a wide range of symptoms such as depression, loss of sex drive, erectile dysfunction, fatigue, obesity, low mineral density and type 2 diabetes.
Thankfully there are numerous strategies you can try first to boost your testosterone levels naturally without relying on supplements. So here are 6 natural ways that will safely and surely boost your testosterone levels:
Start Doing HIIT Cardio
Doing high intensity interval training has been shown to have a much higher increase in free testosterone levels than the standard steady state cardio. The shorter/more intense the exercise is, the higher your testosterone levels will rise to and prevent it’s decline.
According to multiple studies being overweight lowers testosterone levels in both males and females at all ages. So if you’re overweight for your height and age then shedding the excess pounds will almost always increase your body’s testosterone production.
If you’re serious about trying to lose weight then this article will give you all the information you need to successfully do it: What’s The Best Diet For Weight Loss ? – 4 Principles That Will Make Any Diet You Try Work
Eat Enough Fats
Getting enough good dietary fats in your diet is the only way your body will be able to produce enough testosterone. Good fats meaning monounsaturated, polyunsaturated and saturated fats are all essential for building testosterone.
Get A Good Night’s Sleep
Without enough sleep testosterone levels can be lowered by as much as 60% and by sleeping just 7-8 hours every night you will be optimising your body for testosterone production. It also helps to increase the quality of your sleep by keeping your bedroom at a cool temperature and very dark, this means no electronic devices anywhere near your bed since that will suppress the sleep inducing hormone melatonin.
Start Weight Training
48 hours after you lift weights your testosterone levels will be at their highest, especially when you do compound movements that use a lot of muscle groups such as the deadlift, bench press and squats.
Get Enough Vitamin D
If you have high levels of Vitamin D then you have high levels of testosterone, but if you have low levels of Vitamin D you will have low levels of testosterone. Simply put Vitamin D is directly related to testosterone levels because there are Vitamin D receptors located in your sperm cells, so it plays a major role in your testosterone production. The best way to get Vitamin D is to walk outside and get some sun, but if that’s not possible eat foods high in Vitamin D such as salmon, whole eggs, tuna, oranges etc.
If you follow any of these 6 methods your testosterone levels will increase. This makes sure that you won’t need to rely on any type of testosterone boosting supplement, but if you do decide to take a testosterone supplement then please be sure to consult your doctor first. Lastly, if you have anymore questions about boosting your testosterone then feel free to leave a comment about it down below.