Testosterone is a hormone that is produced in the male testes. We often talk about it as if it is a solely male hormone, which is not exactly true. However, it does indeed impact strongly on the reproductive and sexual functions of men in particular. But testosterone is not just about sex. It is also strongly responsible for the building of muscle mass, and many other things. It is this building of muscle that men are particularly interested in, which also due to the fact that they start to produce less testosterone after the age of 30, which makes it harder to build true muscle. More and more of us, therefore, look at ways to naturally increase our levels of testosterone. One of the reasons why we want to do this naturally is because it is due to the various chemicals in our environment that the level of testosterone in the body has started to drop in the first place. So how do you increase your testosterone level without turning to injections?
The first and most important tactic is to make sure your BMI is in the healthy range, which often means losing weight.
“Overweight men are more likely to have low testosterone levels to begin with, so this is an important trick to increase your body’s testosterone production when you need it most.”
Most of us will try to lose weight by going to the gym. This is indeed beneficial, because it will also help you to start gaining muscle mass, which is directly related to testosterone production as well. The most important thing about losing weight, however, is that it makes you healthier. A healthy body produces the right levels of all necessary hormones, including testosterone.
It sounds strange that you would have to take supplements if you want to boost your levels naturally. However, you have to balance what your body is supposed to do in nature, and what it is able to do in our current world. Also, supplements are not all chemical, and it is fine to take them if they will benefit your body. The most important one in terms of boosting your levels of testosterone is vitamin D3.
“Our bodies can naturally make vitamin D from the sun, but recent studies have shown that many Westerners are vitamin D3 deprived because we’re spending less and less time outdoors. When we do decide to venture outside, we slather our bodies with sunscreen, which prevents the sun reaching our skin to kick-off vitamin D3 production.”
It is very likely that you have a vitamin D3 deficiency, and you must try to resolve this.This is true not just because the vitamin helps us feel good, have radiant skin and generally be healthier overall, but also because it is directly related to our levels of testosterone. More D3 equals more testosterone.
It cannot be stressed enough how important sleep is. We know that we should get more sleep, but we tend to think that we actually feel fine without it. We feel that we can cope with just a few hours each night, so it cannot possibly have a detrimental effect on us. However, we don’t realize how lack of sleep is slowly but surely affecting us. Because it is a slow process, we don’t really notice the changes until we start to feel terrible. We must, if at all possible, get at least 7-8 hours sleep a night.
“Get 7-8 hours of sleep each and every night, and try to nap during the day if you can. Getting adequate sleep has a strong correlation to optimal testosterone levels, and should be high on your priority list if you’re serious about correcting them.”
If you’re not convinced about the importance of this, consider that you will experience a 15% drop in testosterone if you get less than 5 hours sleep. This doesn’t mean that anything above 5 hours is fine either, because sleep affects other processes in our body as well. Six hours really is the bare minimum, 7 to 8 is even better.
Stress is an absolute killer and not just in terms of your testosterone level, by the way. It can cause heart problems, increase your chances of having a stroke and affect you on a psychological level as well. People who are stressed are unhappy and often spiral into depression. Worst case scenario is a full burnout, which is an awful thing to go through. Looking specifically at testosterone, scientists have determined that those who experience high levels of stress no longer produce appropriate levels of the hormones. Not just that, the testosterone you do produce is no longer absorbed by your tissue the right way, meaning you waste it. Clearly, spending some real time bringing down the levels of stress, be that through meditation, a hot bath, relaxation techniques or anything else that works for you, is hugely important.
Finally, alcohol is terrible for your level of testosterone. If you want to boost your testosterone level naturally, you need to keep away from that happy hour.
“In a recent Dutch study, men who drank moderate amounts of alcohol daily for 3 weeks experienced a 7 percent decrease in their testosterone levels. Limit your drinking to one or two glasses of beer or wine a night to avoid a drop in T.”
Luckily, as you can see, there is no need to opt for total abstinence. However, you must really moderate the amount you drink. Additionally, if you drink too much, you will affect other parts of your body as well. And, to make it worse, it is likely that you will feel less energetic the next day, which in turn means you won’t be able to work out as hard. Since it is likely that you want to boost your T levels because you want to build muscle mass, this is a really big problem. Drinking responsibly and only occasionally, therefore, is an absolute must. Also, alcohol has the potential to make you fat!