Testosterone is a vital hormone—for all humans. It’s believed to help regulate bone mass, fat distribution, and lean muscle tissue. People need to maintain a healthy balance of testosterone with other hormones the body naturally produces.
Unfortunately, modern activities, habits, and diets all contribute to make virtually everyone needing more testosterone to achieve optimization. The prevalence of soy in popular foods has led to a massive, bad-for-all spike in estrogen across the population.
Naturally increasing your testosterone is a great way to achieve a better hormonal balance. Naturally, this entails tweaking your activities, habits, or diets.
These 7 tactics will teach you how to do this as efficiently and effectively as possible.
Sleep More than 6 Hours a Night
Some people believe this is the keystone habit—the foundation—for total health. And they might be right. Plus, it only requires your time; it cost zero dollars.
I understand many people struggle with insomnia to varying degrees.
The book Mate: Become the Man Women Want goes into deep detail on behaviors and tools you can use to help naturally induce sleep. It’s co-written with a doctor and contains credible supporting sources.
There are also supplements, such as 5-HTP and Melatonin, that can help facilitate healthy sleep. And, if natural interventions fail, there are of course prescription-medicine options you can talk to your healthcare provider about for serious cases.
Anyway, I’m confident most people can get an average of 6 hours of sleep every twenty-four hours. Someway, somehow. Strong evidence suggests the human body needs at least 6 hours of sleep a night on average to remain physically- and mentally-alert. Extended sleep deprivation has been shown to have deadly effects.
Healthy sleep is also correlated with healthy testosterone levels. Invest the time to fully recharge.
Take Fish Oil
Fish oil is maybe the best all-purpose supplement. The list of its researched-backed benefits is impressive: less inflammation; improved recovery from exercise; less body fat; more muscle; better-looking skin; higher sex drive; better brain functioning; and less disease.
Naturally raising your testosterone falls under this wide umbrella. If you supplement, this should be a staple.
I recommend—as do many other top health and fitness professional—Nordic Naturals.
The first step is to do something. Do some type of physical activity to get your blood circulating every day. You can smart small—but start and commit to it.
Certain ways of working out have been shown to naturally boost testosterone.
One way is by doing High Intensity Interval Training (HIIT) cardio exercises like sprints, cycling, and rowing. HIIT’s great because it saves time in addition to being much more effective versus traditional cardio.
The best way to workout for healthier testosterone levels is to incorporate 3 to 4 days a week of SlowGo-style weight training. My SlowGo technique prioritizes form and time-under-tension; slow, controlled reps. For visual demonstrations, check out the free Exercise of the Week videos on my YouTube channel, or invest in my Weight Lifting Essentials course.
Take Vitamin D
Vitamin D is another one of those rare supplements that has a bunch of clinical data supporting its myriad benefits. This is due to the fact that most people do not get enough sunlight, nature’s Vitamin D supplier. According to a Nutrition article, 40 percent of men are Vitamin D deficient.
In a nutshell: Vitamin D deficiency is connected with higher rates of cancer, cardiovascular disease, heart attacks, and depression. Canadian clinical research has shown that people with higher levels of Vitamin D have lower levels of bodyfat. Vitamin D helps the healthy regulation of several hormones, including testosterone.
In my opinion, Dr. Rhonda Patrick is the best source of cutting-edge nutritional information. She and I use and recommend Thorne products.
This one should be self-evident. Smoking harms the body, especially chemical-laced, bleached-paper rolled cigarettes. Like sleep, there are many natural and medicinal interventions that can aid in stopping this unhealthy habit.
I’m not saying that you must quit. No one can make that decision but you. Just know: You are compromising your testosterone levels every time you light up.
When I read Zinc was primarily responsible for “cellular expression” in some personal training materials years ago, I had to check it out. Sure enough, it’s a vital micronutrient for normal human function.
Like Vitamin D, many people are deficient in Zinc due to modern living. Like Vitamin D, I recommend supplementing with a Thorne product.
Eat for Testosterone
The foods you consume can have a tremendous effect on your testosterone levels. In addition to cutting out estrogen-enhancing foods, you can eat foods that promote higher T levels. These foods include eggs, animal fats and proteins, and fermented foods.
Adopting a diet that’s similar to the way our ancestors ate, like the Primal Diet, for example, can yield a significant boost in healthy hormone function. Adjust any diet to fit your own unique needs, and remember that the solid diet plan you follow is infinitely better than the perfect plan you abandon one day in (if you even try it at all).
Check out Deep Nutrition for a definitive text on the best foods to eat for overall health and fitness.
Testosterone plays a key role in the daily functions of every single person’s body. Most people have low levels due to modern living conditions. Getting enough sleep, taking fish oil, training smarter, taking Vitamin D, staying smoke-free, taking Zinc, and eating to boost T are seven tactics you can use to boost your testosterone levels.
I hope you’ve found this blog post useful. Please place any questions or thoughts in the comments section below.