Discover 6 Simple Daily Techniques To Help Boost Your Testosterone Naturally
Check out these simple methods that you can put in place daily, to help boost your testosterone production. We will be covering each technique in greater detail; but the list is as follows:
- Get plenty of sleep
- Get out in the sun
- Eat healthy fats
- Resistance training
- Stress less
- Eat a nutrient rich diet
Get Plenty Of Sleep
More people seem to be working longer hours & just appear to be “busier” each day, as a result, many sacrifice their sleep, to try & make extra time for themselves at night. While this is understandable, it is one of the worse things that you can do for your testosterone production & heath as a whole! Research has shown that not getting enough sleep, has quite a severe negative impact on enough testosterone levels.
In studies, it has been shown that getting to 5 hours of sleep & under per night, can lead to testosterone levels being lowered by as much as 20%. Studies have also shown that heavily restricted sleep like this, makes it harder to lose weight, gain muscle manage cortisol levels, have good energy levels & make sensible food choices. All of these further negatively impact your testosterone production & health as a whole!
You should be aiming for 7–9 hours of sleep per night, ideally you will aim to be asleep before 11, as you there are some hormonal advantages. If that isn’t an option, don’t worry though, as you get the minimum of 7 hours sleep is what is most important to boost your testosterone naturally!
Get Out In The Sun
This may seem like an unusual one to you, as we’re warned against the sun so frequently these days. The fact is that sun exposure is very important for testosterone production and health as a whole. There are two key reasons for this, one reason you may already be aware of, is that the sun is your primary source of vitamin D, the other reason is keeping your circadian rhythm alligned
We will cover D3 first, D3 is a pre sex hormone. This means that you need to be getting enough for healthy production of any sex hormones; and this includes testosterone. D3 is the most readily usable form of vitamin D by the body and your main source should be being absorbed via sun rays on the skin. Approximately 1 in 5 people have very low/ deficient vitamin D levels & this is higher in communities like African American & Afro Caribbean, as the darker your skin complexion, the more sun exposure you need to get D3.
However, most ethnicities that live in countries that don’t have sun all year round simply aren’t getting enough vitamin D & especially in the winter months, which means you all need to supplement on top. One study in particular showed that participants who spent the most time in the summer sun, had higher levels of vitamin & with that high testosterone as well.
You can check it out this study here: https://www.ncbi.nlm.nih.gov/pubmed/20050857
There have also been multiple other studies that have shown vitamin D deficiency leads to lowered testosterone production & possibly as much as 20% lower, when compared to high Vitamin D intake. The other part of getting out in the sun, is for your circadian rhythm. Early morning light exposure helps keep your circadian rhythm aligned. Your circadian rhythm is the biological clock that governs hormonal production including testosterone. Early morning sun exposure helps regulate the production of T & other hormones linked to T production, so very important!
Eat Healthy Fats
Now I know that fats have been demonized over the past few decades; but the truth is that a lot of the speculation about fats, was just that, it was speculation & it turned out to be wrong! You need an abundance of healthy fats in your diet for both healthy testosterone production & better health as a whole!
Cholesterol is the main building block of sex hormones & testosterone, so you want to get plenty of dietary cholesterol. This means animal fats. So foods like steak, eggs, beef liver, pork & organic full fat dairy should be made a key part of your diet if looking to boost your testosterone naturally, You also want to focus on saturated fats, monounsaturated fats & omega 3. You also want to try & lower your omega 6 intake.
This means you want to prioritize cooking oils like coconut oil, avocado oil, olive oil, tallow & ghee. Then foods like olives, avocado & fatty fish. The other reason you want to eat these foods is most of them are good sources of other vitamins & minerals that naturally boost your testosterone production. In terms of the fats you want to avoid, these are mainly polyunsaturated, omega 6 & trans fats. This means that you want to avoid all vegetable & seed oils.
You also want to avoid/ keep intake of most nuts & seeds minimal. When it comes to omega 6 & trans fats, the main foods you want to avoid are highly processed ones, as they are very often loaded with them! If you aren’t aware, the main reason you want to avoid these foods and these fats, is that they are high inflammatory & when your body is inflamed, it doesn’t perform properly & this includes testosterone production.
You should be doing resistance training anyway. It’s vital for your health as a whole, especially as you age. Regular resistance training is also one of the most effective ways to boost your testosterone naturally. When it comes to resistance training, the more muscle that you utilise & the greater the load you are lifting the larger your testosterone spike is.
So the big heavy compound lifts like squats, dead lifts, bench press & over head press are the most effective when it comes to increasing testosterone levels. Needless to say that resistance training leads to gains in muscle mass & the more muscle mass that you have, the greater your testosterone production is as well. So resistance training, help naturally boost your testosterone levels, in a couple of different ways.
You need to reduce the levels of stress that you suffer from, or more specifically lower your levels of stress hormone cortisol. Temporary spikes of cortisol are a good thing, they are how we overcome challenges. The issue is where you have chronically or consistently high levels of cortisol. This leads to inflammation, which again leads to inhibited testosterone production & potentially a multitude of other health issues.
So in short, you need to keep your stress & cortisol levels low, especially as everyone now leads far more stressful lives. Getting 7 – 9 hours of sleep per night is the easiest way to manage cortisol; but realistically you probably need to do more on top. There are a wide number of ways to manage stress & lower your cortisol levels, some of the most popular & effective include;
- Spending time with family
- Breathing exercises
- Walking your dog
- Listening to music
The long & short is, that lower stress & lower levels of stress hormone cortisol, means higher testosterone levels.
Nutrient Dense Diet
As mentioned in the eating the right fats section, there are a number of other minerals, vitamins & other areas of nutrition that are also vital for testosterone production.The main other areas of nutrition you need to make sure you are getting are:
- Vitamin C
- B complex
- Vitamin D
- Omega 3
- Vitamin A
- Vitamin K2
As mentioned earlier, most meats will provide you with a lot of these nutrients, eating the right fruit, veg & nuts will help further bridge the gap. When it comes to vegetables, you ideally want to focus on cruciferous vegetables & mushrooms, this is due to them being a good source of antioxidants that help control excess estrogen and vitamins that help naturally boost your testosterone.
One thing you do need to be wary of when it comes to cruciferous veg is anti nutrients, these can disrupt things like nutrient uptake & thyroid hormone production. I would suggest sticking 1 – 2 portions per day, plus make sure you thrurroughly wash & cook your veg, which helps break down these anti nutrients.
The same goes for dark berries & a couple of other fruits, when it comes to fruit, I would however suggest you watch your portion sizes, as you don’t want to consume too much sugar! The main fruit vegetables & fruit I would recommend you consider are as follows:
- Brazil nuts
- Cacao nibs
While in an ideal world you would get all your nutrition from food, there are certain scenarios where this may not be possible. That is when supplements become useful, to plug any dietary gaps. You can check out my 4 top recommended testosterone supplements for 2020 below
I hope you have found this article useful, these are all things that you can do daily/ add to your daily routine to boost your testosterone naturally. If you have any questions, just drop me a comment and i’ll get back to you If you have any thoughts on other things you can add to naturally boost T, please drop it in the comments as well. Be appreciated if you can share this article with anyone you think may find it useful, you can also follow me on my social media sites, where I cover other potential ways you can boost your testosterone naturally.