10 Ways to Boost Your Testosterone Levels
Testosterone is a vital hormone for men, playing a key role in muscle and bone mass, Physical function, and fertility. While testosterone levels naturally decline with age, there are ways to boost them back up again.
Here are 10 ways to boost your testosterone levels:
- Eat more protein
Protein is essential for building and maintaining muscle mass, and therefore it can help to boost testosterone levels. Aim to eat around 1 gram of protein per pound of body weight, and make sure to include a variety of different protein-rich foods in your diet such as meat, fish, eggs, and dairy.
- Get enough fat
Contrary to popular belief, dietary fat is not the enemy – in fact, it’s essential for boost testosterone production. Make sure to include healthy fats in your diet such as olive oil, nuts, and avocados.
- Limit sugar intake
Too much sugar can lead to weight gain and insulin resistance, both of which can decrease testosterone levels. Cut back on sugary foods and drinks, and opt for complex carbohydrates such as whole grains instead.
- Get plenty of zinc
Zinc is a mineral that’s essential for testosterone production. Good sources of zinc include oysters, beef, and pumpkin seeds.
- Exercise regularly
Exercise is not only good for your overall health, but it can also help to increase testosterone levels. Strength training in particular is beneficial, so try to include some form of weightlifting in your workout routine.
- Get enough sleep
Sleep is important for all aspects of health, and it’s also necessary for proper testosterone production. Aim for 7-8 hours of sleep per night. More sleep is even more effective in raising testosterone levels.
- Reduce stress
Chronic stress can lead to hormone imbalances that can decrease testosterone levels. Practice stress-relieving methods such as yoga or meditation, and try to avoid stressful situations when possible.
- Avoid tobacco and excessive alcohol
Tobacco and alcohol can both have negative effects on testosterone levels. If you smoke, try to quit, and limit your alcohol intake to no more than 1-2 drinks per day.
- Take testosterone-boosting supplements
There are a number of supplements that can help to boost testosterone levels, such as vitamin D, magnesium, and tribulus terrestris.
- See your doctor
If you’re concerned about your testosterone levels, make an appointment to see your doctor. They can order a blood test to check your hormone levels and make recommendations based on the results.
