Boosting testosterone levels is a hot topic these days. Many men wonder if there are safe, natural ways to increase testosterone levels.
Luckily, maintaining healthy natural lifestyle habits is a great way for men to increase testosterone levels.
In this article, we will share five smart tips for boosting testosterone naturally. Read on to learn more.
#1 – Fast & Train
You may be surprised to know that it is possible to boost your testosterone levels very quickly.
In fact, one of the first and best tips for a dramatic testosterone increase is to simply adopt intermittent fasting.
Studies show that intermittent fasting results in as much as a 400% increase in testosterone levels when done in conjunction with weight training.
Intermittent fasting is not like regular fasting. You don’t go for days without food.
Instead, you might start your day without breakfast and then have your regular three meals at closer intervals in the afternoon and evening.
For example you might have a meal at noon, another meal at 3 o’clock in the afternoon your final meal of the day at 6 PM.
By doing this, you get plenty of nourishment but you give your organs a break.
This is especially important for your liver because it has a big job keeping your hormone levels balanced. Remember testosterone is a hormone.
Staying hydrated is always important but especially when you fast. You must be sure to drink plenty of pure filtered water as well as fresh, green veggie juice. Avoid sugar and naturally, you should eat healthy whole foods.
#2 – Build Muscle
Serious weight training has serious results when it comes to increasing testosterone levels. You should lift heavy weights a minimum of three days weekly. Really it’s best if you can practice weightlifting 4 to 5 days a week!
Be certain to train for at least half an hour at a time. Lengthy training for up to one hour is extremely helpful in increasing levels of testosterone.
When you practice heavy weight training along with intermittent fasting, you will see positive results in your testosterone levels very quickly.
#3 – Increase Healthy Fats In Your Diet
There has been so much confusion surrounding fats over the last few decades that most people have no idea what they should be eating.
It goes without saying you should stay away from simple carbohydrates, sugar and junk food. You should also stay away from unhealthy fats such as hydrogenated oils and trans fats.
To increase testosterone levels, you should eat more healthy saturated fats. Coconut oil is a good example. You can also get good, natural saturated fats in fermented and raw dairy products. Examples include:
- Raw Sheep Cheese
- Raw Goat Cheese
- Raw Goat’s Milk
it is important that your dairy products be made of raw, organic milk. You should not use processed dairy products because they will reduce your testosterone levels.
Another healthy fat that is very necessary is omega-3 fatty acid. Be sure to eat fatty fish such as salmon or cod a couple of times a week.
Walnuts, Chia seeds and flaxseeds contain healthy amounts of omega-3 fatty acids. You can also take flaxseed oil or fish oil as a supplement.
Monounsaturated fats are necessary for healthy testosterone levels. Add extra-virgin olive oil to your diet, and be sure to eat avocados. One a day is a good amount. Almonds are also rich in monounsaturated fats.
#4 – Take Good Care Of Your Liver
Detoxifying your liver is very important. Men who have low testosterone levels could often benefit from a good liver cleanse. We’ve covered the steps for cleansing your liver elsewhere, and you can CLICK HERE to read that article.
#5 – Detoxify Your Mind
It may interest you to know that problems such as anger issues, inability to forgive and chronic frustration go hand-in-hand with low levels of testosterone.
It may interest you even further to know that these emotional states of mind cause the low testosterone levels.
It’s a simple case of mind over matter. If you struggle with these issues, you are your own worst enemy. It is very important that you take steps to learn to deal with these issues appropriately.
There are lots of self-help things you can do such as making a list of the people that you had trouble forgiving and making a point of forgiving them.
You can learn stress and anger management techniques. You can turn to spiritual teachings and let go and let God.
It is important that you understand that very often these habits of negative thinking are deeply ingrained.
It may be necessary to turn to a counselor and focus and work through these problems systematically to rid yourself of them. When you’re able to let go of frustration, anger, resentment and inability to forgive your testosterone levels will naturally rise.
#6 – Get Proper Nutrition
You should be sure to eat a balanced diet of healthy, whole foods and take a high quality multivitamin every day. Additionally, there are specific vitamins that support healthy testosterone levels. Vitamin D3 is one of the most important of these.
Supplementing with D3 (5000 IU two times daily) is advisable, and you should spend at least 20 or 30 minutes out of doors in the sunshine every day.
Although the popular concept over the past few years has been that we should avoid the sun at all costs, the fact is we need some sun every day.
When you are supplementing with high levels of D3, be sure to have your testosterone levels checked from time to time.
Once they have reached acceptable levels, you can taper off on the D3 supplementation. Generally speaking it should take you about three months to significantly increase your levels.
Ginseng is another supplement that can be helpful. It has been well-known for quite some time that ginseng helps increase and maintain healthy levels of testosterone.
Start Now & And See Quick Results!
It’s easy to see that there are a number of all natural, healthy ways that you can increase your testosterone levels.
If you follow the steps presented here, you should see improvement right away and in the long term.
The very positive bonus of doing so is that by following these steps you’ll be creating healthy lifestyle habits that will improve all areas of your life.