You can experience some symptoms of the decreased testosterone levels if you are a male approaching middle age. Low sex drive, sexual dysfunction, lower sperm count, diminished strength, and hair and lean muscle loss are all common signs of low T-levels. The natural synthesis of testosterone is improved by the use of testosterone booster pills.
If you’re looking for a way to increase testosterone levels, there are several natural ways to do it. But how do you know which of the methods are right for you?
Here’s what I’ve done to boost my T-levels and what you can do too.
Increase Testosterone Levels Naturally
One thing that all men want is more testosterone in their bodies. Whether you have low or high T-levels, you want to raise your level and get more powerful. So how do you do this naturally without taking drugs? You’ll find out here!
1) Exercise
We all want to be fit, but we don’t always take the time to exercise. We want to work hard and build muscles, but if we aren’t doing so, our T-levels will suffer. The best way to exercise is with resistance training (weight lifting). This doesn’t mean going to the gym every day and pumping iron. Resistance training involves using proper form when performing exercises like pushups, squats, pull ups, dips, and many others. It also means working out at home or outside, rather than spending hours in front of the TV.
2) Diet
The diet you eat has a big impact on your testosterone levels. If you’re eating foods rich in omega 3 fatty acids, such as salmon and walnuts, you’ll see an increase in testosterone. Also, try cutting down on sugars, processed carbs, and grains. Eating those things causes your body to make less testosterone.
3) Supplements
There are many supplements available today that claim to help increase your sex drive and strength. Some of them even claim to give you a “six pack” or increase your muscle mass. But they don’t! They just contain ingredients that are known to increase testosterone production. The key to finding a supplement that works well for you is to read reviews about it and talk to people who have used it before.
4) Sleep
A lot of us don’t sleep enough. When we’re not getting enough quality rest, we feel tired and run down. That’s bad news for our testosterone levels because testosterone helps you wake up feeling energized. Try to get 7-8 hours of sleep at night. If you have trouble sleeping, try melatonin. It won’t necessarily fix the problem, but it’ll help you fall asleep.
5) Alcohol
Alcohol lowers testosterone levels. Why? Because alcohol is a depressant. It makes you feel like you need more sleep. Your body needs more time to produce more testosterone after drinking. And guess what? If you drink after a workout, it’ll lower your testosterone levels even further!
How to Increase Testosterone Without Medication
It’s important to remember that testosterone boosters are not created equal. There are some pills and potions that promise to boost your T-levels. Others claim to increase muscle mass and energy. But what about real increases in testosterone?
That’s where natural supplements come into play. Here are five easy ways to increase testosterone without medication:
1) Weightlifting
This method works by increasing your body’s testosterone levels through weightlifting. In other words, it boosts your testosterone by forcing your body to adapt to resistance. When you lift weights, your heart rate goes up and your blood vessels expand. These changes cause your body to release more testosterone.
You should aim to lift weights three times per week for 20-30 minutes each session. Choose exercises that target different areas of your body. For example, pushups, squats, lunges, and deadlifts are great for upper body strength and building muscle mass. Bench presses, incline bench presses, shoulder press, row, and overhead presses work your chest and back. Biceps curls and tricep extensions build your arms and shoulders. Pulldowns, chinups, and lat pulldowns work your biceps and forearms.
2) Yoga
Yoga focuses on stretching and strengthening your muscles. As you stretch, it forces your body to relax because tension builds in your muscles. Relaxing your body allows your body to pump more testosterone.
You can practice yoga anywhere. All you need is a mat and a few blocks or books to prop yourself up. Or you could buy a video that does the same thing. Just do whatever feels comfortable for you. But keep in mind that there are different types of yoga. If you want a complete beginner’s guide to yoga, check out my article on the top yoga poses to start your journey.
3) Meditation
Meditation is another tool you can use to raise your testosterone levels naturally. Research shows that meditation reduces stress and anxiety. By reducing these factors, you make your body more relaxed. Relaxed bodies produce more testosterone.
Meditating is simple; just sit comfortably and close your eyes. Focus on your breathing. Allow your thoughts to pass by and focus on nothing. Don’t judge anything that comes up. Just let it go. After 15 minutes, open your eyes and continue meditating. Once you start meditating regularly, you’ll notice that your body begins to calm down and your mind becomes less stressed.
4) Acupuncture
Acupuncture is a traditional Chinese medical treatment that works wonders on pain relief and healing. It’s also been found to boost testosterone levels. According to research, acupuncture triggers an increase in serotonin production. Serotonin is the chemical that controls moods and emotions and affects your sex drive.
You don’t need a prescription for acupuncture. Just go to a clinic and ask the doctor there for advice. And don’t worry about having needles stuck in your skin. Instead, think of it as a relaxing massage.
5) Aerobic Exercises
Exercise is one of the most effective ways to boost your testosterone levels. Studies show that aerobic activity raises your levels of testosterone. But you don’t need to do cardio to reap the benefits of increased testosterone.
Studies have shown that walking and running are good forms of aerobic exercising. Other exercises you can do include biking, swimming, jumping rope, jogging, hiking, tennis, basketball, baseball, racquetball, and boxing. Just pick something you enjoy and find fun in.
