How to boost testosterone levels (naturally)
Testosterone brings some odd images to the mind. Juiced up bodybuilders or weird bro-science products that pop up on ads.
Testosterone is not just a fad term. It’s an essential male hormone. Optimal testosterone levels result in more muscle mass, less fatigue, and increased strength. The bad news is, research shows T levels in men worldwide have dropped significantly in the last two decades!
To help you optimize your hormone levels here are 4 ways you can boost your hormone levels — without using pills.
Diversify your plate
Contrary to popular opinion, most fats are actually healthy for you and help regulate testosterone levels. It just depends on where you’re getting it from. Healthy fats come from foods like avocados, dark chocolate and beef tallow to your diet. Also, if you enjoy cooking with butter, switch over to grass-fed butter. Grass-fed butter is richer in omega-3 fatty acids and conjugated linoleic acid (CLA), compared to butter from grain-fed cows.
Omega-3 fatty acids are known for their anti-inflammatory properties and may contribute to a healthier balance of hormones. CLA has also been studied for its potential impact on hormone regulation.
Sleep is essential to healthy testosterone levels. Studies show that less than 6 hours of sleep for a week can drop your testosterone levels by 10-20%. Our body makes nearly all the testosterone we need at night so make sure you have a well-balanced sleep schedule.
Testosterone drops as quickly as 30 minutes after you drink alcohol. That’s how bad alcohol is for your body. Excessive consumption of alcohol can greatly tank your T levels. The solution is to either drink moderately or go for non-alcoholic beers. Tons of beer brands have non-alcoholic options that taste similar to the real things. Bars also have a virgin menu for designated drivers and those drinks usually taste great. This way you can take part in parties or nights-out without risking your hormone levels.
The Real Reason Why You Should Never Skip Leg Day
Resistance training, particularly exercises targeting the large muscle groups in the legs, such as squats and deadlifts, can lead to an increase in testosterone levels. The big muscles in your legs, the intensity of the exercises, and the fact that you're hitting multiple muscle groups at once all play a role. When you put your body through the stress of lifting heavy, it reacts by cranking up the testosterone to help with muscle repair and growth during recovery.
While T levels do decline with age, dramatic drops as you age is not a normal phenomenon. In fact some studies show that age related T decline isn’t inevitable and can be avoided. With the right mindset and right lifestyle you can maintain healthy T levels even as you grow older and preserve your virility.