Testosterone is a hormone that the body produces naturally. It’s involved in many different functions in the body, including growth and development, metabolism and even fat storage.
Testosterone levels can fluctuate for many reasons, including age or weight loss/gain. If you are experiencing low testosterone levels (also known as low T), it can cause symptoms such as fatigue, depression and decreased libido.
If you’re looking to boost your own T levels, as well as your overall health and vitality, here are some tips that may help!
1. Get Your Daily Dose of Vitamin D
The first step to boosting your testosterone is getting enough vitamin D. Studies have shown that men with low levels of vitamin D have lower testosterone levels than those with normal or high levels of the vitamin.
There are several ways to get vitamin D, such as from sunshine and certain foods like fish (which have an omega-3 fatty acid), mushrooms and eggs. You can also get vitamin D from supplements if you feel you are not getting enough of the nutrient through diet alone.
2. Eat the Right Fats & Pack on the Protein
Eating the right fats is the next most important thing you can do to boost your testosterone. You want to avoid trans fats and excessive saturated fats, but you do need plenty of omega-3 fatty acids, which are thought to be good for T levels.
In addition to that, eating enough protein will help keep testosterone levels high. Specifically, lean beef, chicken and fish are great protein options that can provide a solid dose of amino acids that help with muscle growth and repair.
3. Up Your Magnesium Intake
Magnesium is a key mineral in the body; it plays a role in over 300 metabolic processes, including helping regulate blood sugar levels, blood pressure and muscle function.
So how does this relate to boosting testosterone? Research has indicated that magnesium can help increase testosterone levels by up to 30%. So if you want to boost your testosterone levels, then one simple way would be to eat more foods high in magnesium, such as spinach, cashews, peanuts and almonds.
4. Get Plenty of ZZZs
Sleep is a time to relax and restore, but it’s also important for your health. Getting enough sleep can help with testosterone production, reduce stress, improve immune function and boost memory.
When you don’t get enough sleep, it’s harder for your body to produce testosterone at its proper levels – and over time, this can lead to low T levels overall. Sleep also helps manage the stress hormone cortisol, which can negatively impact your testosterone levels if overproduced.
5. Build Your Strength With Weight Lifting
In addition to the other tips we’ve given you, weightlifting is a great way to boost testosterone. And while it’s not a magic bullet on its own, it can help give your body the physical boost it needs in order to get your T levels where they need to be.
Weightlifting helps build muscle mass, which increases your body’s natural production of testosterone. It also increases bone density and improves heart health by improving cholesterol levels. So you’ll both look and feel good!
6. Try to Minimise Stress
It’s well-known that stress can negatively impact your testosterone levels. Cortisol, the stress hormone, is higher in the morning and lower at night. If you’re stressed out during the day or have difficulty sleeping, that elevation could cause a dip in testosterone at night – making it harder for you to fall asleep.
If you want to boost your T-levels, try to reduce stress by exercising regularly, eating well, getting enough sleep and getting rid of any vices (like smoking) that may be stressing you out more than they should be!
7. Cut Back On Alcohol
Alcohol is another no-brainer. It is a diuretic, so it can make you pee more. This can lead to dehydration and sleep loss, which can negatively impact your testosterone levels. Alcohol also increases estrogen levels in men – not good news for your testosterone!
The effects of alcohol on male hormones are worse if you have a slower metabolism. In fact, studies show that drinking alcohol excessively (more than 3 drinks per day) may reduce the amount of free testosterone circulating in your body by as much as 40%!
Final Thoughts
With this information in your back pocket, you can start working on improving your testosterone levels and getting the body you’ve always wanted.
Remember that SARMs can help boost testosterone so try them and find out how you can quickly overcome that low T-count with our extensive guide!