Testosterone is most commonly known as the main sex hormone in men, but its role extends far beyond simply enhancing your libido—it’s essential for bone strength, muscle mass development, red blood cell production, and overall well-being.
But as men age, natural testosterone levels decline, leading to challenges like reduced energy, lower libido, and even trouble with memory and concentration. In fact, after the age of 30, testosterone levels in men can decrease by around 1.5% every year. From this rate, testosterone production at age 70 can be approximately 30% below peak.
Because optimal levels of testosterone are important for general health, well-being, body structure, and sexual function, you might want to consider how you can boost your testosterone levels. There are plenty of supplements and medications out there that claim to do so, but if you’re looking for ways to build up your natural testosterone levels, you've come to the right place.
Our expert team at TESTO has put together a comprehensive guide that combines proven methods and tips to give your testosterone the natural kickstart it needs.
First Things First: What Is Testosterone?
Testosterone is responsible for developing typically masculine characteristics, and while testosterone is also produced in women, the levels of the hormone are a much lower amount.
In men, testosterone is produced by the testicles after getting signals from the pituitary gland. This gland is located in the brain and sends signals to either the testicles in men or ovaries in women to stimulate feelings of sexual desire.
How to Boost Testosterone Levels Naturally
1. Pump Some Iron (and Do It Right)
Exercise is a cornerstone of a healthy lifestyle, and it’s also one of the best ways to improve natural testosterone levels. But not just any exercise will do the trick; you need to focus on strength training and high-intensity interval training (HIIT).
The Best Exercises for Supporting Testosterone
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Compound movements: Exercises like squats, bench presses, deadlifts, and rows engage multiple muscle groups at once, which can stimulate testosterone production.
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Heavy weights: Aim for lower reps with heavier weights. This type of resistance training is shown to significantly increase testosterone levels.
- Evening workouts: Research indicates that strength training later in the day may result in a longer-lasting testosterone peak.
However, be mindful of overtraining. Going too hard can actually backfire and lower your testosterone so make sure to schedule in those all-important rest days.
2. Prioritise Quality Sleep
Want to know how to boost testosterone levels effortlessly? Just go to bed! Quality sleep is a game-changer for testosterone production. Aim for around eight hours of restful sleep each night.
Tips for Better Sleep
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Limit screen time: Switch off your devices before bed to improve sleep quality.
- Avoid caffeine: Ditch the caffeine in the late afternoon and evening.
- Create a bedtime routine: A warm shower or reading can signal your body that it’s time to wind down.
3. Catch Some Sun or Take Vitamin D Supplements
Vitamin D, often dubbed the "sunshine vitamin," plays a vital role in overall health and is a great way to support natural testosterone levels. But in places where sun exposure is limited or people are cautious about skin damage, vitamin D deficiency can happen.
How to Get Enough Vitamin D
- Sun exposure: Just 15-20 minutes a day can help your body produce enough vitamin D.
- Vitamin D supplements: If you’re not getting enough through sunlight, consider a supplement, especially D3, which is more effective at raising vitamin D levels in the blood.
4. Relax and Manage Your Stress
Chronic stress elevates cortisol levels, and cortisol is the sworn enemy of testosterone—that’s because when cortisol goes up, testosterone comes down. That’s why stress management is crucial for building up testosterone naturally.
Stress-Busting Activities
- Meditation and yoga: These mindful activities can help calm your mind and lower cortisol.
- Laugh: Engage in some fun activities with friends or watch a comedy show.
- Listen to music: Choose the tunes that make you happy.
These activities not only make life more enjoyable but can also contribute to higher testosterone levels.
5. Get Romantic
Here’s a fun tip for boosting testosterone levels: spend some quality time with your partner. Sexual activity has been shown to naturally enhance testosterone levels, and it's a win-win because not only does healthy testosterone promote better sexual function, but engaging in sex can also elevate testosterone, creating a positive cycle.
6. Eat a Testosterone-Boosting Diet
Diet is another crucial component when considering how to boost testosterone levels naturally. Aim for a balanced mix of protein, healthy fats, and carbs to keep your hormones in check.
Testosterone-Friendly Foods
- Eggs: Packed with protein, vitamin D, and omega-3s, eggs are a powerhouse for testosterone production.
- Oysters: Known for their high zinc content, oysters are famous for their testosterone-supporting and aphrodisiac qualities.
- Fish: Fatty fish like salmon and tuna are rich in vitamin D and omega-3 fatty acids, which help maintain healthy testosterone levels.
- Bananas: Full of vitamins and minerals, bananas contain bromelain, an enzyme known to help support testosterone levels.
Avoid processed foods and limit sugar intake, as these can contribute to lower testosterone levels. Alcohol, particularly when consumed in excess, can also negatively impact testosterone production.
7. Supplement Wisely
Natural testosterone boosters, in the form of supplements, can be effective if you know what to look for. These supplements aim to raise testosterone either directly or by enhancing related hormones.
What to Look For in Natural Testosterone Boosters
- Zinc: Essential for various bodily functions, including hormone production. Zinc deficiencies can lead to significantly reduced testosterone levels.
- Fenugreek: This seed has a sweet, maple-like flavour and is packed with vitamins, iron, and choline. Fenugreek supplements have been shown to improve testosterone levels in some studies.
- Ginger: This spice has been shown in some studies to improve testosterone and fertility.
- Ginseng: Long celebrated for its potential to lift energy and enhance libido.
- Magnesium: This mineral is involved in hundreds of biochemical reactions in the body, including testosterone production.
- Horny Goat Weed: A popular herb often found in natural testosterone-boosting supplements.
8. Avoid Hormone Disruptors
Certain chemicals can mimic oestrogen in the body and lower testosterone levels. These disruptors are found in some everyday products.
How to Reduce Exposure
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Use natural products as much as possible, including grooming and skincare products.
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Choose organic produce and meats.
- Avoid plastic for food storage and heating; opt for glass or stainless steel instead.
In a Nutshell
Knowing how to boost testosterone levels naturally involves a comprehensive approach. Exercise smarter with heavy lifting and compound movements, eat a balanced diet rich in testosterone-friendly foods, get enough sleep, supplement thoughtfully and practice stress management. And don’t forget to get some sun (or take a vitamin D supplement) and spend quality time with your partner!
With these tips and a high-quality natural supplement like TESTO, you'll be well on your way to optimised testosterone levels and enhanced well-being.