How to Increase Testosterone in 2023? 6 Effective Tips
Yes, all humans – both male and female – have the crucial male hormone known as testosterone in their bodies Because it is an essential hormone for males, men have more of this hormone than women do!
But it is possible to increase the levels of this hormone in your body for substantial vital benefits. This article will discuss how to increase testosterone in your body naturally!
Exercise And Lift Weights Regularly
Eat Foods Rich in Protein, Fats, And Carbohydrates
Minimize the amount of stress and cortisol which your body produces
Before discussing ways to increase testosterone levels in your body naturally, it’s the first time to explain what testosterone is, to begin with.
As explained earlier, testosterone is a crucial male hormone that both men and women have. Women have lower levels of testosterone than men do because testosterone is a male hormone.
Testosterone is a steroid hormone that men produce in their testicles and women in their ovaries. The adrenal glands in both men and women also produce trace amounts of this steroid hormone. Testosterone plays an important role in boys when they reach puberty.
It is largely responsible for the deeper voices they acquire, increased muscle mass they develop, and increased hair growth they experience, among other things.
Why Does The Human Body Need Testosterone?
Aside from giving men their ‘manly’ traits, testosterone is necessary for maintaining good general health. This is because it plays a crucial role in reducing the general risk of developing various illnesses and diseases.
It helps maintain proper body composition, and it keeps libido and sex drive high in both men and women. A good sex life would be impossible for both men and women without healthy levels of testosterone.
Evidence from scientific research increasingly seems to indicate that people should have healthy levels of testosterone in their bodies, especially as they age because they become more susceptible to diseases and illnesses as they get older.
How to Increase Testosterone?
Some ways to increase testosterone naturally are described below:
1- Exercise And Lift Weights Regularly
Regular exercise and weight lifting are right for you because they flood the body with large amounts of endorphins, which are also known as ‘feel-good chemicals.’
This helps boost your overall mood and can significantly reduce the incidence and severity of depression. Asides from that, regular exercise and weight lifting can increase substantially the levels of testosterone that your body produces.
This is crucial because testosterone is shown to play a significant role in reducing the number of illnesses and diseases which you may get.
Regular exercise and weight lifting primarily benefited obese men because they remained healthier longer.
Interestingly enough, high caffeine and creatine monohydrate supplements also tended to boost the body’s testosterone production over time!
2- Eat Foods Rich in Protein, Fats, And Carbohydrates
There is a saying, “you are what you eat. This is especially true in terms of testosterone production. New evidence shows that eating right and consuming a certain number of calories a day directly affects the amounts and quality of testosterone that your body produces daily.
If you overeat or diet too much, your body will actually end up producing much less of lower quality testosterone, and this can soon affect your health and cause depression.
You don’t want this, no one does! 13 Foods That Increase Testosterone Level Fast. If you eat foods rich in protein, you will boost your body’s natural testosterone production.
Interestingly enough, you will also have an easier time losing weight. This is because high testosterone production leads to substantial weight loss in both men and women!
Eating foods high in carbohydrates and lifting weights or exercising (doing high endurance exercises) regularly also tended to increase testosterone production.
You will also increase your testosterone production significantly if you eat lots of foods that are high in healthy fats like omega-3. You want to eat a diet rich in whole foods because these foods tend to be high in proteins, healthy fats, and carbohydrates.
3- Minimize the amount of stress and cortisol which your body produces
Believe it or not, high stress can decrease the amount of testosterone that your body produces. The same is true with your body producing large amounts of cortisol.
If you regularly experience lots of stress continuously and for long periods, your body will produce more cortisol, which will, in turn, reduce your overall testosterone production. This is bad for the reasons mentioned above.
In fact, as your stress and cortisol levels go up, your testosterone production will go down dramatically and relatively quickly.
If you are regularly stressed out, you will find you will have an easier time gaining weight and a harder time losing those pesky pounds.
This is because high levels of stress tend to make you eat more and exercise less. Your body tends to gain more harmful body fat which it tends to store around vital body organs.
This can be harmful to your health in both the short and long term in addition to directly contributing to lower levels of testosterone production.
The good news is that you can substantially decrease the amount of stress you experience in your life by eating a diet rich in healthy and real foods, exercising regularly, sleeping well, and taking everything in stride.
4- Expose Your Body to Vitamin D
There are three ways of doing this. You can either eat more foods that are rich in vitamin D, you can start taking vitamin D supplements, or can start to take more walks on hot, sunny days.
In fact, vitamin D is quickly becoming one of the most popular vitamins in the world! Why? Well because of its many various health benefits, and because of the fact that mounting evidence indicating that it is a natural testosterone booster!
Most people don’t get enough vitamin D either through diet or daily activity. Did you know that data from the latest surveys revealed that at least half of all Americans have vitamin D deficiency?
To make matters worse, those Americans who do get vitamin D don’t get it in the levels they need to function optimally or to make enough testosterone to stay healthy! Don’t be one of these Americans, expose your body to enough vitamin D!
According to a recently done 12-month study, consuming a supplement containing 3,000 IU of vitamin D every day is enough to increase your body’s testosterone production by as much as 25%! That’s a lot!
The news is even worse if you are older. If you are older and you don’t get enough vitamin D every day, your body will naturally make much less testosterone, this is part of what leads to osteoporosis and thinning bones.
You are therefore much more likely to be subject to potentially fatal falls much more often.
5- Take Vitamin And Mineral Supplements Regularly
Research shows that taking certain vitamins and minerals as supplements regularly can play a large role in boosting your body’s testosterone production.
If you take zinc and vitamin B supplements daily, your testosterone production increases dramatically. Interestingly enough, your sperm production will increase by 74% if you are a man.
Zinc plays a large role in boosting testosterone in those with zinc deficiency and in athletes. Preliminary evidence from several research studies seems to indicate that vitamin A, C, E supplements can also increase your testosterone level production.
However, more evidence is needed before this can be substantiated. However, of all of the vitamins and supplements currently on the market which you can take zinc and vitamin B appear to be the most beneficial in terms of boosting your body’s testosterone production.
6- Get Lots of REM Sleep at Night
You get good quality sleep when you get REM (rapid eye movement) sleep at night. Research overwhelmingly shows that good sleep directly affects and boosts the amount and quality of testosterone that your body produces.
If you sleep for five hours every night, your testosterone production will actually decrease by 15%! Sleep for only 4 hours (or less) a night and you are in danger of having your body not produce enough of the testosterone you need to function properly!
Countless research studies support the fact that sleeping for an extra hour every night actually boosts your body’s testosterone production by 15%.
That is your testosterone production increases by 15% for every extra hour of sleep you get each night. The ideal amount of sleep to get for your body’s testosterone production to be in the normal range is between 7-10 hours a night.
Now That You Know
Now that you know that lifestyle has a large part to do with the amount and quality of testosterone that your body produces every day, it’s time to start making the right lifestyle choices! I hope you liked the article How to Increase Testosterone. Share it with your friends.