Low testosterone is a serious problem. It can not only affect your sex drive, but also your mood, physique and productivity.
Testosterone is the most important male sex hormone. What you might not know, is that women also produce small amounts of it.
Testosterone is a steroid hormone, produced in men’s testicles and women’s ovaries. A healthy level of it is important for overall health, body composition, confidence levels, strength and sexual function.
Many men out there suffer from a low testosterone level. One reason could be age, because testosterone levels start to decline as man get older. Another reason could be their diet and lifestyle.
I got good news for you though: there are things you can do about that!
Don’t rely on a magical supplement like some companies try to sell you. In terms of boosting your testosterone level there is no legal way, except the natural way.
Additionally, my tips will increase your overall health and well-being. Sounds great, doesn’t it?
#1 Stay fit
You know whats a real testosterone killer? Belly fat and obesity in general.
There is a huge correlation between weight gain and hormonal imbalance. Obese men can have up to 50% less testosterone than non-obese men.
The reason for this is that fat cells contain more aromatase. Aromatase is an enzyme, which converts testosterone into oestrogen - the so called female hormone. The more oestrogen you have, the less testosterone und vice versa. Hence the different levels of both of them in men and women.
Start by cutting your calories slowly. Cutting too fast will bring hormonal imbalance as well and your body will decrease testosterone production.
#2 Ass to the grass
It's the king of all exercises: the back squat.
By inducing muscle growth all over your body, it also enhances the testosterone production. High-volume resistance training with short rest periods stimulates greater hormonal response and you will experience far better results for lean muscle mass, energy, sex drive and fat loss.
Make sure to squat heavy at least once a week.
#3 Watch your alcohol intake
You don’t have to swear off alcohol completely, but it isn't beneficial for your testosterone levels at all. A chronically high intake of alcohol increases the development of aromatase, causing a “feminised” effect in the male body.
Out for a boy’s night? Try to avoid beer. Beer contains hops, which form oestrogen in the body and can suppress testosterone even more.
#4 Going nuts
Eat more nuts, such as almonds, hazelnut and brazil nuts. They are great for boosting your natural testosterone levels.
Healthy fats increase the blood flow to the muscle tissues, allowing you to get a more intense workout and raise your testosterone levels.
#5 Skip long cardio sessions
Try HIIT instead. Low intensity cardio is the worst type of cardio you could possibly do (not only in terms of fat loss).
Skip the hours you spend on the treadmill steady walking and try high intensity interval sprints instead. Increasing the pace every minute with a rest minute in between, will help to maintain muscle mass, boost testosterone levels and lower cortisol levels.
Effective workouts are short, but intense.
#6 Get your daily fat
A low fat diet will crush your testosterone production.
Healthy fats are essential for building testosterone. It’s important to understand that your body requires fatty acids in order to maintain a healthy hormone production and to function properly.
Very low fat diets, followed for a long time will kill testosterone levels in every man! Make sure to consume roughly 0.5g per kg/0.23g per lbs of body weight per day.
#7 Stress less
I know, easier said than done. Life can be really stressful.
But, when we are stressed our bodies produce cortisol. Cortisol interrupts the testosterone production.
Stress and high cortisol can also lead to emotional eating, weight gain and storage of harmful body fat.
Try to relax and breathe, meditate or do yoga to encourage your parasympathetic nervous system at least for 10 minutes a day.
Give your hormonal system a chance to reboot and rebalance.
#8 Keep your vitamins in check
Zinc, selenium, magnesium, vitamin A and D are the most important ones for optimal testosterone production.
Try to get them through your diet or consider supplementation. Especially vitamin D3 which is hard to get through diet and sunlight alone.
#9 Consider maca
One of the top reasons men choose to take maca is to restore their libido. Not just because it's high nutrient content revitalises the body, but also because maca supports healthy testosterone levels.
No, it does not contain testosterone or any other hormone. Instead it stimulates the male body to produce and regulate hormones in order to achieve a good hormonal balance.
Remember, healthy testosterone levels are not just important for men, but also for women!
If these tips don't help you, you should see a GP and get your hormone levels checked. In case of very low T levels, doctors will prescribe a testosterone replacement therapy to get your levels back up to normal.