Increasing Testosterone Levels Naturally

Increasing testosterone levels naturally can be done by applying the following advice in this post.  As we age, our Testosterone levels drop and can cause a decrease in bone density & strength, muscle loss, and impotence. If your a young man in your 20’s or 30’s you have the chance right now to affect how rapidly your T-levels decrease as you age.

To Start, minimize the damage by exercising and eating healthy right now. Maintaining a healthy body weight and a good amount of lean muscle mass will act as insurance down the road.  If you’re in your 40′s & 50′s don’t worry you can still increase your testosterone levels by using the tips in this post.

Here are some tips to increasing testosterone levels naturally:

• Lose weight BUT don’t lose weight too fast – starving yourself or not getting enough calories causes your body to stop producing testosterone. Don’t skip meals and have healthy midnight snacks high in protein.

• High protein – No Carb diets are NOT your answer to a healthy testosterone-friendly diet. Yes you should be eating plenty of protein (roughly 25-35% of your total calories) but don’t neglect complex carbohydrates and good fats!

• Your diet should include at least 30% fat (good dietary fat) from sources like; nuts, seeds, fish and avocados.

• Focus on lifts and exercises for the bigger muscles or compound movements that work multiple muscle groups at once – such as squats, bench press and barbell rows.

• Do less reps with more weight – this is more effective at boosting testosterone (and building muscle) than doing high reps with less weight. Be careful with this though, don’t go heavy all of the time and be sure to listen to your joints like your shoulders and knees. If you experience discomfort when going heavy on particular exercise, back off. Pain is your bodies way of saying chill out.

• Include foods such as nuts, peanut butter and olive oil in your diet – these foods are rich in monounsaturated fat and have been known to boost testosterone levels naturally.

• Recovery is crucial. Give your muscles a good day or 2 in between workouts to recover, otherwise you risk dwindling your testosterone levels. Try training one muscle group a day. My favorite training schedule allows me to train each muscle group twice a week while still maximizing recovery. Try it out, but don’t do this routine for more then 8 weeks or you could start to over train.
  • Monday: Back, Bis& Core
  • Tuesday: Chest & Tris
  • Wednesday: Legs & Core
  • Thursday: Shoulders
  • Friday: Bis & Tris
  • Saturday: Legs & Core
  • Sunday: Off

• SLEEP!  8 Hours of Sleep is essential to maintaining or increasing testosterone levels and aiding in your muscle’s recovery.

• Cut back on alcohol. Alcohol affects the endocrine system, impairing your bodies ability to produce and regulate ALL hormones properly.

In addition to increasing testosterone levels naturally the tips above will also lead to a better physique and more energy – creating a healthy lifestyle and beneficial cycle of weight and hormone management. If you do not implement healthy nutrition and exercise in your life, as testosterone levels decrease you will gain more weight, resulting in a vicious cycle of further decreases in testosterone and increases in weight gain. Do what you can to prevent this from happening. Some things are beyond our control but what you eat and what you do aren’t, control those 2 factors and hold on to your precious testosterone!