Testosterone is a hormone that is in all of us, be it man or woman. The only difference is how much of the hormone men have as women have testosterone at much lower levels. The standard range of testosterone in the adult male body is between 300 ng/dL and 1000 ng/dL. If an adult male has less than 300 ng/dL of testosterone, he could be suffering from low testosterone.
There are a number of treatments for boosting testosterone including anabolic steroids, patches, gels, and testosterone replacement therapy. Unfortunately, these choices to increase your testosterone levels come with their fair share of side effects, some worse than others.
Fortunately, there are some other ways by which you can boost natural testosterone without experiencing any side effects. The below ones can help you with the same:
1. Diet With The Right Fats
The common perception is that all fats are bad for your health. That not true as some fats even saturated fats, help promote testosterone production. Saturated fats contain compounds that are the raw materials needed for producing testosterone. There are also other fats like omega-3s that are great for the health.
2. Get Sufficient Sleep
If you aren’t getting enough sleep but trying hard to increase your testosterone, getting some proper rest. When you sleep, your body relaxes and de-stresses, reducing Cortisol and increasing testosterone production. This increased testosterone is the reason you are ready to hit the day running after a good night’s rest.
3. Have Sex Regularly
Having sex has shown to increase testosterone production. It also helps keep testosterone levels high, kicking your libido into high gear. This increase in libido causes greater urges which leads to sex, which results in more testosterone production. A positive cycle all around.
4. Have A Protein-Rich Diet
You are what you eat. This is a phrase that has been going around in the nutrition industry for decades, and it’s true. If you eat fatty foods filled with unhealthy processed fats and calories, you will start becoming fat and sick. However, if you eat a protein-rich diet, you are more than likely to get fit. Moreover, you build muscle mass due to the increase in testosterone from the protein-rich food.
5. Do Less Cardio
If you want to gain muscle mass and boost your testosterone levels, it’s not recommended to do too much cardio. When you are on the treadmill, you burn maximum fat and next on the list is your muscle mass. If you want to keep cardio for heart health still, you can do a light jog or a fast walk.
6. Eat More Cruciferous Vegetables
When finding foods to eat for testosterone production, you can come across how cruciferous vegetables are the way to go. This is true as vegetables like collards, kale, brussels sprouts, cabbage, and broccoli contain Phytonutrients like Indoles that work to help your body suppress estrogens production.
7. Work Out With Weight Training
Bodybuilding and testosterone go hand in hand because weight training promotes testosterone and help in building muscle mass. This cycle of testosterone is not commonly known, but it is essential for a workout giving you good looking physique. Testosterone levels are also elevated after a workout, giving you more energy for the rest of the day.
8. Avoid Drinking Too Much Alcohol
Drinking a glass of wine can keep your heart healthy, but drinking excessively can do more than just damage liver. Excess Alcohol consumption can lead to suppress and reduce natural testosterone production in the body. Excessive drinking can also damage your ability to produce and sustain high levels of testosterone. This can help you as a reason to get easy on your alcohol intake.