7 Secrets for Naturally Increasing Testosterone Levels

1 – Sleep

Sleep is without a doubt one of the best remedies. The body produces many things during sleep, including testosterone. It’s one of the best ways to naturally increase testosterone levels and enjoy its benefits. 

You need 7 to 9 hours of sleep a night for the full creation process of natural testosterone creation process.

2 – Eat foods rich in testosterone

The amount of testosterone that a body produces is often tied to the individual’s diet, and it’s easy to eat foods rich in testosterone. Start by eating oatmeal. A 2012 study showed that oatmeal consumption corresponded with increased testosterone levels. Eggs are also excellent for testosterone production, as they contain zinc and protein, and the egg yolk is a source of good cholesterol.  

Also eat walnuts, hazelnuts and almonds, unsalted if possible. Peanuts, cashews, sunflower seeds, sesame seeds and oysters also have unsaturated fats as well as protein, vitamin E and zinc. Good fats are rich in testosterone. While you should eat lots of green vegetables like spinach and sorrel, don’t forget that cabbage is particularly recommended. It increases testosterone while decreasing – even eliminating – estrogen. Finally, be sure to limit or even remove sugar from your diet as it disrupts testosterone production.

3 – Lose weight

Losing weight is recommended for increasing testosterone levels.

Several studies have shown that overweight people produce little to no testosterone.

Additionally, it has been proven that the diets of overweight people do not contain nearly enough bioavailable testosterone, that is, testosterone-rich foods. It has also been shown that saturated fat in the human body prevents the release of testosterone in cells. Therefore start with a diet containing good fats, because a fat-free diet will prevent the body from producing testosterone.

4 – Get enough exercise

Deadlifts and squats are the best exercises for increasing natural testosterone. Learn to do these exercises until muscle failure, which at first will take very little time. Sprints are also advised. In summary, you should perform compound exercises that work groups of muscles together, for short periods of time. 

5 – Eliminate alcohol

If anything should be emphasized, it is that alcohol can negatively impact testosterone. Drinking a lot of alcohol over a short period of time affects the entire endocrine system, which prevents glands from producing testosterone. Alcohol increases cortisol, which inhibits growth hormones and thus prevents testosterone production. Beer, containing hops, is full of estrogen. This is one of the worst forms of alcohol for maintaining a good level of natural testosterone.

6 – Avoid stress

The hormone cortisol causes stress and acts as a counter to testosterone. These two hormones cannot coexist together. When one is high, the other is low and vice versa. Therefore it is important to minimize stress with conscious breathing or yoga to regulate cortisol levels. It is also important to avoid coffee or any other stimulant that inhibits sleep among other things.

7 – Use the sun for testosterone

Spending a few moments in the sun each day is a surefire way to get vitamin D and E. It allows the human body to transform testosterone-rich foods into the nutrients your body needs to function.

The sun is essential to testosterone production in the human body.

Conclusion

Increasing your natural testosterone levels should be a habit inscribed in your routine, like washing your hands before eating. It is crucial to emphasize the benefits this hormone brings to the individual in their daily life.