There are a lot of ways to naturally ensure your body is in the maximal state to produce its own testosterone. Many of our daily actions can lower our natural production of this powerful anabolic hormone. Habits like: not sleeping, drinking heavy alcohol, eating junk food, and being lazy, will send our T levels down the drain. Just a few of the benefits of higher testosterone include: lower cholesterol, increased strength, faster recovery, increased sex drive, decreased body fat, increased red blood cell production, and increased muscle growth.
1.) Get at least 6-9 hours of sleep each night.
This rule is most important because, if you aren’t sleeping enough, even if you do everything else right, not sleeping enough will kill your testosterone production. Occasional nights of six hours of sleep are ok, but we should strive not to make low sleep a habit. Not getting enough sleep is a sure fire way to drop your T levels.
2.) Avoid excessive alcohol consumption.
Heavy drinking can lower Testosterone levels over time. Most research suggests that a single night of hard drinking won’t effect t levels too drastically, but when heavy drinking becomes regular T levels significantly drop. Drinking a few beers each night won’t harm your t levels, binge drinking 4 nights a week most likely will.
3.) Lift heavy weights and do compound exercises.
Few natural methods raise testosterone as much as engaging in heavy, intense, compound lifting exercises. Exercises like squats, deadlifts, overhead press, bent over rows, bench press, power cleans, and snatches all boost your t production. Some studies have shown that a heavy squat workout can boost t levels for up to 48 hours after the work out.
4.) Eat good fats (including saturated fat).
Make sure to include lots of healthy fats in your diet like: fish oil, avocado, olive oil, nuts, flax seeds, and canola oils. A little known fact , is that saturated fat stimulate testosterone production, so be sure to include clean sources of saturated fat like: red meat, butter, eggs, coconut oil, and dark chocolate. These fats have been shown to increase and help maintain levels of testosterone in men while decreasing body fat. Aim for about 30% of your calories to come from these sources of fats.
Stress produces cortisol. Cortisol: raises body fat, lowers testosterone, and increases muscle breakdown. Most people are wound way to tight, so learn to live, love, and laugh. Try to stay positive and look at the bright side of things. We can choose to live our life one of two ways: happy or miserable. Not only will your T levels raise when you decrease your stress levels, but you will be happier too.
6.) Increase your zinc intake.
Zinc is an important mineral for testosterone production. A popular, natural testosterone boosting supplement is ZMA. Zinc, Magnesium, Aspartate (ZMA) is a highly absorbed form of Zinc, along with magnesium and Vitamin B6. ZMA is a popular and heavily researched supplement that has been shown to increase t levels, reduce stress levels, and increase sleep quality.