For a man, there are few things more important to your overall health and well being than Testosterone. Want big, shiny muscles? Testosterone. Want to have a strong sex drive? Testosterone. Want an appealing distribution of fat (aka no beer belly)? Testosterone. You get the point. Maintaining healthy testosterone levels is incredibly important. Sure you can spend money on “powerful test boosters” but that adds up after time. Sure you could take steroids but, like, be less original. There are Natural Testosterone Boosters that you could help incorporate into your daily routine and they won’t break the bank.
It’s reported that testosterone levels decline at a rate of 1% a year for men. I’m 32… Fck! The high end for an average male would be 1,070 nanograms per deciliter (ng/dL). Lets say you are the average, you would drop down to 1,015 (ng/dL) after 5 years. But there is the possibility that you have a faster decline (especially if you’re not taking care of yourself). Also, obviously the possibility that you’re not at the top end. Every little drop of testosterone is precious. Why? Well… Low testosterone can lead to;
- Reduced sex drive (no bueno!)
- Erectile dysfunction or impotence (totally no bueno!)
- Increased breast size (ain’t nobody got time for man boobs)
- Lowered sperm count (need all the swimmers you can have)
- Hot flashes (I sweat enough as it is)
- Depression, irritability and inability to concentrate (focus man!)
- Shrunken and softened testes (do you want tiny balls?)
- Loss of muscle mass or hair (gains man!)
- Bones becoming prone to fracture (fractures mean loss of gains!)
So, hopefully I now have your attention and you realize how important it is to at the very least have yourself tested. Leading a long, healthy, happy life will in part be influenced by your Testosterone. So without further ado, here are some Natural Testosterone Boosters you can be incorporating into your life.
“I’m just going to have a salad today with some grilled chicken.”
No! No! And no! Throw some olive oil on that betch. Make some hard boiled eggs. Or replace that chicken with some salmon. There’s just so much wrong information out there whether it’s online or by word of mouth that demonizes fat. The perception that you need to avoid fat to lose fat is still out there and it’s killing your testosterone.
- A study in the Journal of Applied Physiology found that diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels
- Another study found that men who switched from a high-fat diet to a low-fat diet pretty much killed their testosterone production machines and their gains.
So please make sure to get a healthy does of monosaturated and saturated fats.
Zinc & Vitamin D
Both of these natural testosterone boosters are rockstars. And if you’re not taking a multi-vitamin that includes both of these, then switch immediately. They are both heavily studied for their direct link to increasing your testosterone levels.
What I mean here is compound, multi-joint exercises. The kings of the bodybuilding world – Squats and Deadlifts. If you’re not doing these, start. If you’re scared to start doing them, then ask someone to show you the way. But both of these are as easy as it gets in terms of a natural testosterone booster.
The science here is pretty simple… The more muscle mass you activate, the higher the levels of testosterone you secrete will be. And as far as muscle activation goes, these are 1st and 2nd. You can do bicep curls all you want but if you’re serious about improving your overall well-being, then hit the bar and throw back a couple of sets.
I struggle with this one. There’s just not enough hours in the day, I get that. Many of us lead busy lives and our time is almost always claimed with things that are not sleep. HOWEVER! If you’re sacrificing sleep because you’re catching up on your fav shows, watching the big game or just aimlessly scrolling your socials … I would advise you stop.
Sleep is perhaps one of the biggest contributors to our success as humans – literally in all facets of life. From mental focus, energy, strength and overall happiness.
Researchers at the University of Chicago recorded the sleeping patterns of healthy men and found that participants’ testosterone levels increased the longer they slept. 8+ hours is probably not realistic in most cases (I tend to average 6 hours) but perhaps one extra hour a night is possible. And you should do that!
You’ve heard it before… “Abs are made in the kitchen.” Well, now too can testosterone. There are a ton of power foods out there that can help augment your testosterone levels.
Strawberries. Salmon. Coconut. Pumpkin Seeds. Avocado. Nuts (walnuts, pecan, almonds). Garlic. Spinach. Naners (aka bananas). Spinach.
Just to name a few. If you’re literally eating none of the above… Start! Your diet truly has such a powerful influence on your well-being. Why not increase your testosterone boosting furnace with it.
And there you go people. Hopefully you can start incorporating some of the above to improve your testosterone. Trust me, there are a ton of other things you can do but in an effort to preserve attention span, I cut it there (lol).
As always, reach out with any questions or leave us a comment with your thoughts.