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We reveal seven tips on how you can increase testosterone levels naturally. Testosterone is commonly referred to as the “male hormone,” which is not entirely accurate. All genders have testosterone in their hormone levels, but it is found in higher concentrations in men. High testosterone levels increase sexual performance and libido and can improve physical well-being. Many athletes take supplements, but this is not always necessary.
What is testosterone and what do you need it for?
The male sex hormone, which is also found in women, is an important messenger substance for your body. When most men think of testosterone, they only think of the sexual desire that is increased by the hormone.
In fact, the hormone influences many other processes in your body:
- Bone and muscle formation
- Sperm production
- Regulation of fat metabolism
- Mood regulation
- Stimulation of beard growth and body hair
If you suffer from testosterone deficiency, this can trigger various symptoms of varying severity. The decisive factor is how long the deficiency has existed and whether it was already present during puberty.
The following symptoms are typical:
- Pale skin
- No voice break
- Underdeveloped penis and testicles
- Low libido
If testosterone deficiency only occurs after puberty, the following symptoms may be observed:
- Lack of drive, depression, mood swings
- Erectile dysfunction or erectile problems
- Loss of libido
- Sleep problems
- More belly fat and less muscle
- Shrinking testicles
Important: If you don’t feel like having sex, this does not necessarily indicate a testosterone deficiency. The diagnosis is made with a blood test. Blood is taken in the morning, as testosterone levels are highest at this time of day. But now you finally want to know how you can increase testosterone levels naturally?
Why is it worth increasing your testosterone levels?
You don’t have a deficiency, but you still want to boost your power hormone? You’re not alone, because more testosterone is associated with increased sexual desire, more energy, and better athletic performance. You don’t need to have a proven deficiency to do something about your testosterone levels.
More testosterone can help you in many ways:
- More desire for sex
- Easier training success and weight loss
- Stronger hair and beard growth
- Better calorie processing
The best news is that you don’t need medication to increase your testosterone levels. We have seven easy-to-follow tips that work. But remember that if you have a genuine deficiency, you need medical help. So, here are the 7 tips on how you can increase testosterone levels naturally:
1. Avoid carbohydrates in the evening
Carbohydrates are important sources of energy, but depending on the amount consumed, they can reduce testosterone levels. If you avoid white flour, sugar, and short-chain carbohydrates after 6 p.m., you can give your testosterone levels a natural boost. Concentration is higher in the morning, which is beneficial for exercise. As a side effect, you can lose excess weight, because when your body lacks energy from carbohydrates, it tends to draw on its own fat reserves.
2. Get rid of belly fat
Tips one and two practically go hand in hand. If you have too much visceral fat or simply “belly fat,” this can lower your testosterone levels. For men, a waist circumference of 94 cm is considered normal; anything above that should make you sit up and take notice.
Visceral fat uses testosterone and converts it into estrogen. Consequently, the less fatty tissue there is around your internal organs, the less testosterone is needed and converted. If you have a waist circumference of 102 cm or more, losing weight is particularly effective for increasing testosterone levels. You can achieve this by reducing your carbohydrate intake (while maintaining a calorie deficit).
3. Exercise actively and regularly
With adequate testosterone levels, you will perform better during exercise and have a good way to increase your testosterone levels naturally. Strength training or high-interval training are best suited for this. You stimulate your metabolism and testosterone levels rise. As a side effect, you get rid of annoying stress hormones such as cortisol.
Caution: Exercise, but don’t overdo it. Studies have shown that overtraining can quickly lead to reduced testosterone levels. Many competitive athletes suffer from this. Twenty to 40 minutes of interval training every day is ideal. This is good for your cardiovascular system and supports your body’s testosterone production.
4. Get enough good sleep
If you sleep well and long enough, your body will produce enough testosterone. Doctors have also found that poor sleep quality over a long period of time causes testosterone levels to plummet. This is due to a hormone called luteotropin (LH), which ensures that your testicles produce more testosterone. The hormone is released during sleep, but only after three to four hours.
If you can enjoy between six and eight hours of restful sleep at night, you have fulfilled an important requirement to increase testosterone levels naturally.
5. Don’t drink too much alcohol
A party here, a hangover there. Alcohol is a natural enemy of your testosterone levels. If you drink heavily, excessively, and for long periods of time, it has a negative effect on testosterone. A beer now and then when your best friend has a birthday is fine. However, the more you drink, the greater the impact on your testosterone levels. Incidentally, alcohol makes you fat, and we have already learned above that too much belly fat also has negative effects.
6. Keep your vitamin D levels high
Too little vitamin D = too little testosterone. The old rule of thumb often applies, even if the exact causes are not yet known. As a man, it is best for you to get your daily dose of vitamin D. Ten to 15 minutes in the sun is enough, but supplements are recommended if you have a deficiency in winter. It is best to discuss this with your doctor, who can also perform a blood test to determine your vitamin D levels.
7. Eat foods that boost testosterone
Some foods can promote testosterone production if you eat them regularly. A good example is oatmeal and the steroid saponins it contains. These can lead to an increase in testosterone levels. Starting your day with a bowl of porridge or oatmeal is good for your body.
Make room for unsaturated fatty acids in your diet. Nuts and almonds are a real treat and can indirectly contribute to higher testosterone levels. If you switch to canola or olive oil and add green vegetables such as kale, broccoli, and lettuce to your diet, you will already have made a positive change to your eating habits. Tip: Try to avoid plastic when shopping for and storing food. Many types of packaging contain BPA (bisphenol A), which can affect your phthalate levels in urine. If these levels are high, your testosterone levels will drop. Wherever you can avoid plastic, do so!
We hope you enjoyed our tips on how to increase testosterone levels naturally!
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