How To Increase Testosterone Levels Naturally

As many as 13 million men in the United States currently suffer from low testosterone levels, according to the American Diabetes Association. Even more men would like to increase their testosterone production for the physical benefits associated with higher T-levels.

After all, the decreased testosterone production that begins around age 30 often leads to depression, weight gain, and low libido. And nobody wants that.

Fortunately, there are ways to increase testosterone without relying on dangerous steroids and other injections. Take a look at these five tips to bring your T-levels up to working order and beyond.

RELATED:  Testosterone, Weight Loss, and Getting Older

If you’re holding onto some extra baggage around your middle, you’re not doing your testosterone levels any favors. The more fat in your body, the lower your testosterone is to begin with. That’s because extra fat increases estrogen production through the enzyme aromatase. Aromatase converts testosterone to estrogen, which results in a decrease in testosterone production.

If you were to lose weight, however, this process would be reversed and your T-levels would increase.

An easy way to drop some pounds is by cutting out processed sugar and fructose in your diet. You should also cut out processed grains and watch your overall calorie count. However, don’t let your calorie count drop too low. If your body goes into so-called “starvation mode,” it will stop producing testosterone altogether.

A good rule of thumb is to lose one to three pounds of fat a week through a good diet and regular exercise.

Speaking of exercise, working out not only burns fat but gives testosterone production a boost. This is especially true of short, intense exercise.

This high-intensity exercise not only increases testosterone levels, it prevents T-levels from declining. A typical high-intensity workout plan might be:

• 90 seconds of exercising at a slower pace
• Repeat exercise and recovery 7 times
• Three-minute warm-up
• 30 seconds of exercising as hard and as fast as you can

Together, this approach takes just 20 minutes.

You can exercise in any way you want—swimming, sprinting, or using an elliptical—as long as you’re sticking to 30 seconds of high-intensity exercise.

If you want to increase your T-levels, you’ll want to make sure you’re getting the right vitamins and minerals. Two you really want to focus on are zinc and vitamin D.

Zinc is remarkably powerful in raising testosterone production. With just six weeks of supplementation, zinc has been shown to significantly improve testosterone production in men with low T-levels. Similarly, not getting enough zinc in your diet leads to a significant decrease in testosterone.

It’s estimated that about 45 percent of adults don’t get enough zinc, so investing in a supplement is a good idea.

Vitamin D is another testosterone-boosting powerhouse. By increasing T-levels, vitamin D has been linked to improved semen quality and sperm count as well as a healthy sex drive.

Vitamin D is especially effective at increasing testosterone production in overweight men. In one study, overweight men given vitamin D supplements saw a steady and significant increase in their T-levels over one year.

Sun exposure is the best way to increase your vitamin D levels, though you can also take a vitamin D3 supplement.

Testosterone levels temporarily rise or fall based on what you eat. To keep your T-levels at a healthy, beneficial level, you need to eat a balanced diet. Two of the most important things you can do is limit sugar and eat healthy fats.

Sugar raises insulin, which decreases testosterone levels. Based on estimates by the U.S. Department of Agriculture, the average American consumes 12 teaspoons of sugar a day, which is far too much.

Limit sugar from your diet as much as possible. An easy way to decrease sugar intake is by eliminating soda. If you want to take a stricter approach, avoid foods with sugar listed in the first five ingredients.

While you’re decreasing your sugar intake, be sure to eat more healthy fats. According to several studies, a diet with less than 40 percent of energy as fat leads to a decrease in testosterone levels.

Focus on fats like mono- and polyunsaturated fat, as well as some saturated fats from animal and vegetable sources.

This may seem odd, but mood actually has a lot to do with testosterone. Specifically, stress can be a severe detriment to testosterone production.

That’s because stress increases levels of the hormone cortisol, which actually blocks the effects of testosterone. According to research by Population Council endocrinologist Matthew Hardy, cortisol overpowers the enzymes responsible for ensuring the testes produce testosterone.

Cortisol also leads to weight gain, which further depresses testosterone production.

Avoid stress by keeping a balanced, positive state of mind. If you feel your cortisol levels are through the roof, consider taking a natural supplement like ashwagandha to reduce stress hormone levels.

If these practices and behaviors fail to raise testosterone production to the level you want, consider taking a natural testosterone supplement. These products contain vitamins and minerals designed to turn your body into a testosterone factory.

Testosterone boosters don’t require a prescription and can increase muscle growth, energy, mental and heart health, and sex drive.

Look for T-boosters that include tribulus terrestris, saw palmetto, and l-arginine. You should also choose a supplement that inhibits DHT, which suppresses the benefits of higher T-levels.

If you follow these steps for greater testosterone production and find a good supplement, you’ll be well on your way to high T-levels and mental and physical health.

RELATED:  10 Best Testosterone Supplements of 2014!