Testosterone is a male hormone. It’s a steroid found in humans and other mammals, and it is critical to your health and well-being. Without it, you’ll become a dumpy, unmotivated pile of fat with no sex drive, and you’ll have greatly increased risk for heart disease, type II diabetes, stroke, and dementia. However, it’s easy to reverse testosterone loss – and you don’t even have to use supplements to do it.
Here are five ways to increase your testosterone naturally.
1. Lose weight:
Being overweight is a silent killer for a variety of reasons. If you’re overweight, you’re more than likely already have a testosterone problem. Being fat only makes it worse.
What’s the best way to lose that weight? Losing weight is a matter of changing what you eat. Sure, intense, frequent physical exercise will help you burn calories, but contrary to popular belief, exercise alone is not going to help you lose the weight you need to lose to build your testosterone up.
The type of diet best for losing weight is what has been called of the slow carb diet. Some people have also had success on the controversial Paleo diet. But regardless of what the diet is called, the best diets are comprised of about one-third healthy fats, one-third lean protein, and one-third good carbohydrates.
To get started losing weight eliminate, remember what your grandmother told you: Get rid of anything that’s white: Bread, pasta, processed foods (food that comes in a box), soda, diet soda, and any product that contains fructose, corn syrup, or cane sugar. Don’t bother trying raw sugar, stevia, agave nectar, or any other sugar “substitute.” Sugar is sugar. You be surprised how fast the pounds fall off simply by getting rid of the processed sugar in your diet. Not only will you feel better, but your testosterone levels will start rising.
2. Eat good fats:
You want to make sure you’re getting good fats in your diet. Monounsaturated fats and polyunsaturated fats are extremely important, but you can’t focus on them alone if you’re seeking to increase testosterone naturally. You must include saturated fats in your diet.
Concerned about cholesterol? Cholesterol is a building block for testosterone – your body needs it. Eating lean protein has been shown to produce no increase in either LDL or HDL cholesterol levels.
The bottom line: your body needs saturated fats from animal and vegetable sources: Dairy, olive oil, avocados, coconut oil, and palm oil are all examples of good fats. Opt for lean, grass-fed meats when you can get them.
3. High intensity exercise:
Like aerobics, high intensity exercise has been shown to boost testosterone. High-intensity exercise involves short, intense exercises that that can make you feel like you could not possibly go on for another few seconds.
And what’s the best high intensity exercise? Well, there are a few. But the simplest and easiest high intensity exercise you can do is the burpee.
What is a burpee? It’s a high-intensity exercise that is essentially a combination of Hindu squat, push up, and a vertical jump. Here’s how to do it:
- Warm up for 10 minutes.
- Stand up straight with your feet about hips width apart. Ground yourself by grasping the ground firmly with your toes, as though you could pull it up with your feet. Pull your kneecaps up towards your waist without locking your knees out.
- Squat down and place your hands about 1 foot in front of your feet, just a bit wider than your shoulders.
- Straighten your arms, and bring your weight onto your hands.
- Jump back with your feet into plank position (the top position of the standard pushup).
- Looking forward slightly, do a pushup until your chin touches the ground, then push back up into plank position.
- Jump forward to bring both feet between your hands, landing at the bottom of the squat position.
- From the bottom of the squat position, jump straight up and clap your hands over your head. Return to the starting position.
- Repeat Steps 2 through 8 for 30 seconds, going as fast as you can.
Do as many burpees using proper form as you can for 30 seconds. You’re probably going to feel like you’re about to die. Rest for 90 seconds, walking or jogging at a slow or moderate pace. Then repeat 30 seconds of burpees. Do this for three rounds for a fast, effective high-intensity workout.
4. Get rid of sugar:
Sugar is a testosterone killer. When you eat sugar, your testosterone levels drop. That’s because sugar causes a spike in insulin levels, a factor known to decrease testosterone.
Getting rid of sugar can be a challenge. It isn’t just the obvious sugars – candies, pastries, and things like that. Much packaged food contains added sugar and fructose, so you need to read product labels to make sure you know what sugars are hiding in the food you’re eating. You also want to avoid pasta and breads.
Get rid of the sugar, and you’ll not only enjoy better testosterone levels, but you’ll find it easier to maintain a healthy weight.
5. Reduce stress:
Chronic stress is a killer. In our lives these days, stress is a factor that kills more people than nearly any occupational related activity. Stress raises the level of cortisol in the body which blocks the way testosterone works. High levels of stress over many years makes you more likely to die before your time.
Getting rid of stress requires you to become aware of your stress triggers. Learn to relax. Meditation is a great tool for reducing your stress. Meditating twice a day for 15 minutes has been proven to reduce stress and the levels of cortisol in the body considerably in just a few days. Another great stress reliever is exercise. And probably the best exercise for relieving stress is a good walk for 30 minutes.
Now, equipped with these five great ways to increase testosterone naturally, watch and see how your libido increases… how much better you feel… and watch your overall muscle mass improve. Your depression is going to decrease and you are going to feel a lot better about yourself. Get started now!