Who else is looking for a safe, easy and 100% natural way to boost testosterone? If you are anything like most of our readers, the truth is, over the age of 25 or so…… you are losing more testosterone with every passing month, and this can have a bevvy of negative side effects across all sorts of male performance metrics. (from the bedroom, to the boardroom the beach and beyond)
Simply stated, testosterone is linked to body mass, energy, mood, performance, sexual virility and so much more.
Let’s look at some of the various ways to increase testosterone naturally from around the web below. (including, some unusual approaches like meditation, deep breathing exercises (like Wim Hoff breathwork) cold showers, and more.
Lift: I had to start with this. There’s a reason lifting is the #1 piece of advice given here. It has a litany of benefits, including increased testosterone. It’s intuitive but here’s a study that shows weighted jumping increased testosterone 7.5% over 11 weeks. Another study for resistance training.
If you’re new to lifting check out BB.com’s Big Man on Campus workout regime. Pretty solid beginner with videos, diet tips, etc.
If you’re more advanced I like Jim Stoppani’s Shortcut to Shred for HIIT or his Shortcut to Size.
Keep your balls cool:Sleeping naked is its own hygienic question – but studies show that keeping your balls cool will increase your testosterone production. Cold Showers might be one way to do this, I’m having trouble finding a solid study that finds one solely on cold showers and test, but the logic follows. There are other reputed benefits, too, such as an abetted immune system, decreased anxiety and more.
From Dr. Mercola, he has a whole list of great, easy and affordable ways to naturally increase your testosterone levels through diet, fitness and exercise.
Lose Weight. …
High-Intensity Exercise like Peak Fitness (Especially Combined with Intermittent Fasting) …
Consume Plenty of Zinc. …
Strength Training. …
Optimize Your Vitamin D Levels. …
Reduce Stress. …
Limit or Eliminate Sugar from Your Diet. …
Eat Healthy Fats.
(note – eating healthy fats, and lots of High Intensity Exercise can be an easy way to supercharge all sorts of other growth factors as well)
Some of the reasons that meditation can be a great way to regulate testosterone levels has to do with reducing cortisol, the “stress” hormone we release when anxious, pressured, or feeling overwhelmed. Mindfulness meditation is a great way of lowering the production of cortisol.
Chronic stress is one of the biggest factors that must be addressed in order to boost testosterone. The body produces stress hormones and in particular high cortisol when faced with chronic chemical, physical, & emotional stressors. Cortisol is the anti-thesis to testosterone.
The testicles produce an enzyme called 11ßHSD-1 which protects your testosterone molecules from the effects cortisol. During times of prolonged stress and chronically elevated cortisol, there simply is too much cortisol for 11ßHSD-1 to handle. This results in testosterone molecules being destroyed inside the gonads before they even enter the bloodstream (8, 9).
Additionally, high stress hormone production reduces the amount of testosterone production through a process called pregnenolone steal. Elevated stress will also increase aromatase activity and convert testosterone into estrogen creating a state of estrogen dominance (10).
Relaxation techniques such as meditation, deep breathing, journaling, counseling, etc. can dramatically help reduce stress. Additionally, focusing on good sleep habits is critical for healthy testosterone levels.
What about you? What are your favorite ways to increase testosterone levels, and re-gain lost vitality after 30? Share with us on Facebook, or in the community comments below.