At no other time in history have we witnessed such low testosterone levels in men. Unhealthy dietary choices, poor lifestyle habits, and a lack of testosterone-boosting activities are to blame. If you’ve been suffering from low testosterone, let 2019 be the year when you put an end to it. Let’s take a look at natural testosterone boosting tricks to help you pump up your t-levels.
Avoid Testosterone-lowering foods
It’s cliché but it’s true: you are what you eat. Your diet might be packed full of foods that are proven to lower testosterone. Take a look at your diet and remove or significantly decrease your consumption of these foods if you want to boost t-levels in 2019:
Pesticide-laced produce: Otherwise healthy fruits and vegetables can impact your testosterone levels when treated with pesticides. Avoid conventional versions of the following fruits and vegetables, and only buy organic:
Heavily-processed oils: Healthy fats are great but the following testosterone-lowering oils should be avoided:
- Soybean oil
- Vegetable oil
- Canola oil
Sugar-based foods: Sugar isn’t just the number one culprit for weight gain and preventable disease, it’s also linked to lower levels of testosterone. Avoid:
- Refined-carbohydrate products (e.g., boxed cookies, cakes, etc.)
Try eating as natural as possible with a focus on lean meats, dark leafy greens, and healthy fats such as coconut oil. Avoid processed and high-sugar foods with the exception of an occasional cheat meal.
Get in the gym
Daily physical activity and exercise is essential in managing weight, supporting cardiovascular health, and improving mood and brain function. Exercise is also key to healthy testosterone levels.
Studies have long demonstrated a strong connection between low testosterone levels and being overweight or obese. One new study has found that exercise might play a more important role than diet in improving testosterone levels in obese men.
The study divided obese men into one of two groups: high activity with normal diet and low activity with calorically-restricted diet. While both groups saw a jump in testosterone levels, researchers noted that men who were more active saw the greatest improvements.
Being active doesn’t mean you have to use the weightlifting program of Phil Heath. Start with thirty minutes each day of walking, jogging, or light weightlifting. Gradually increase your time spent being active. To keep things interesting, try different physical activities such as fitness classes, hiking, and obstacle courses.
Control your stress levels
The stress we feel every day, whether in traffic, at school, or at work takes a huge toll on us. When we get stressed, our bodies release a hormone called cortisol. This fight-or-flight hormone is very helpful during those times when our lives are on the line as it ramps up our production of adrenaline for fast thinking.
The problem is that in our fast-paced culture, many people are experiencing elevated levels of cortisol throughout the day, which is leading to more than mental burnout. Elevated levels of cortisol have been found in studies to decrease healthy testosterone levels.
Although it’s easier said than done, there are a few ways you can control your stress levels, keep cortisol in check, and boost your testosterone.
Meditation: Taking a few minutes every day to close your eyes and quietly focus on your breathing has been shown to lower cortisol and to balance mood.
Affirmations: The spoken word is powerful. Daily affirmations are a great way to start your day strong. Studies also show that daily affirmations can lower stress. Write a positive affirmation such as “I am strong” or “I am calm” and place it on your bathroom mirror or front door. Repeat it aloud every time you pass it.
Believe: This is your year. Don’t let yourself forget that. Believe that you are going to become happy and healthy with sky-high testosterone levels, then take the steps to make it happen.
Supplement with natural testosterone boosters
While a natural diet and consistent physical activity should form the bulk of how you increase your testosterone levels, supplements can also play an important role. Supplements have come a long way from the early days of bodybuilding. Science has revealed a number of natural testosterone boosters that are cost-effective and readily available including the following:
Zinc: One of the most important minerals in the body, zinc has been shown to support sperm production, boost libido, and increase testosterone levels. It’s important to supplement with zinc since it’s rapidly used in the body; you even lose it when you sweat!
Magnesium: Another trace mineral, magnesium is involved in hundreds of bodily processes every day including hormone regulation. One study found that daily supplementation with magnesium resulted in an average increase of testosterone by 24% within four weeks.
Vitamin D: Also called the sunshine vitamin, higher levels of vitamin D have been shown to correlate with healthy testosterone production. The test-boosting effects of vitamin D are amplified when used in conjunction with zinc and magnesium.
Testogen: Instead of buying all of these natural testosterone boosters separately, you can find them in one place: Testogen. Containing scientifically-dosed levels of zinc, vitamin, D, magnesium, and several other ingredients, Testogen has been shown to successfully and safely elevate your natural testosterone levels.
Perhaps the easiest way to naturally increase your testosterone is by sleeping more.
Sleep is when your body goes into repair mode. It flushes waste, fixes cells, and regulates your hormones. For example, the greatest spike in growth hormone happens while you’re asleep. The problem is that the average adult gets less than seven hours of sleep per night.
Studies show that boosts in testosterone are dependent upon you getting sleep. So how do you get more of it?
- Turn off electronics an hour before bed
- Take a warm shower and go to bed in a cool room
- Drink all-natural calming teas such as mint
- Meditate before bed
- Make sure there are no sources of light in your room – this includes WiFi routers, televisions, and phones
You don’t have to live with low testosterone levels anymore. Make a commitment to yourself to change your habits, your life, and your testosterone levels in 2019. Believe that things will change and start taking action by doing the things on this list.
Which natural Testosterone-boosting trick will you try? Let us know in the comments below!