5 Habits to Boost Testosterone Naturally

Success has a lot to do with hard work, consistency, and our ability to maintain focus on our goals. However, it goes deeper than that. Your success is also closely tied to your overall well-being, particularly your physical and hormonal health.

Optimal levels of crucial hormones, such as testosterone in men, can significantly boost energy, enhance cognitive function, and promote emotional stability, all of which are key ingredients to producing exceptional results and staying on top of your game.

Testosterone is one of the most crucial hormones in building muscles and improving physique, especially in men. Aside from its vital role in developing male characteristics, it also affects our brain health and psychological well-being.

However, studies have found that men's normal T-levels have steadily declined since the 1980s. Furthermore, millions of men suffer from an imbalance between their testosterone and estrogen levels, leading to poor mental and sexual health and inefficiency in developing their desired physique.

This article will discuss 5 effective habits to boost your testosterone levels naturally.

What's causing the decline in testosterone levels?

Studies show that testosterone levels in men decrease by about 1% each year. This decline is normally seen in aging men. However, modern lifestyle and environmental toxicity lead to a significant decrease in this crucial hormone, even in younger adults.

Researchers attribute the declining testosterone levels to these factors:

• Increasing rates of obesity
• Sedentary lifestyle
• Poor nutrition
• Chronic stress
• Inadequate sleep
• Environmental toxins

In Western countries, obesity is the main culprit linked to low levels of testosterone. Excessive body fat can convert testosterone into estrogen, a female hormone that further encourages the body to store more fat, leading to a vicious cycle of fat accumulation.

Why should you keep your testosterone at healthy levels?

Low levels of testosterone can negatively affect your sexual drive and physique. Males who lack the optimal levels of testosterone are more prone to injuries, decrease in muscle mass and accumulate more body fat, especially in older adults.

More importantly, a low testosterone count can dramatically affect mental health as it could also manifest with depression-like symptoms, irritability, and concentration problems.

Furthermore, sub-optimal testosterone levels correlate with low motivation and a decline in self-worth, making it harder to pursue and achieve personal goals.

Men with healthy T-levels have desirable characteristics and tend to be more successful in their careers and creative pursuits. In general, optimal testosterone levels lead to confidence, assertiveness, and healthier risk-taking behaviors.

How to increase your Testosterone levels naturally

Get moving!

Regular physical exercise involving strength training and endurance workouts has been shown to elevate the hormone testosterone. In addition, performing compound exercises involving multiple muscles, such as squats, deadlifts, and bench presses, seems more effective in boosting T levels.

Regular aerobic exercises such as steady-state cardio, swimming, cycling, or Stairmaster three times per week performed at 60-85% of your maximum heart rate can also boost testosterone by at least 14.5%.

Sun exposure

If you are feeling low, take a walk outside.

Vitamin D from sun exposure can help regulate T levels. Most experts recommend staying under the sun for only 10 to 15 minutes between 10 am to 1 pm, where you can get the most vitamin D and the lowest risk for skin cancer.

Remember also to take Magnesium supplements or consume them from whole foods since sufficient levels of magnesium are required for your body actually to use vitamin D.

Optimize your diet

It's crucial to strike a balance when it comes to your fat consumption and to maintain healthy body composition to optimize your testosterone levels. Going to extremes by overly restricting calories and fat intake can be counterproductive and negatively impact hormonal health and energy levels.

A systematic review and meta-analysis in 2021 suggest that a low-fat diet may decrease testosterone levels in men, especially with European ancestry.

This is because fat is a critical nutrient that plays a role in hormone production. To support your hormonal health, you must have a balanced diet that includes enough healthy fats.

Examples of healthy fats:

• Eggs
• Coconut oil
• Avocados
• Nuts
• Seeds
• Olive oils
• Fish oil

Sufficient dietary fat in combination with a balanced diet can help your body meet your daily caloric needs and keep your energy levels stable throughout the day. This allows you to do more physical activities without compromising your energy to do more critical tasks.

Maintain a healthy body fat percentage

Regular exercise and a proper diet can gradually improve your body composition. Maintaining a healthy body fat percentage of at least 8-15% is ideal for optimizing testosterone production. Anything below 8% or above 15% can be detrimental to your T-levels in the long term.

Sex hormone-binding globulin (SHBG) controls the amount of testosterone your body can use. When you carry too much fat, SHBG is compromised, further decreasing your T levels. Certain diseases and conditions, such as obesity, hyperthyroidism, and liver disease, can also impact your SHBG.

Have a healthy sleep routine

Most testosterone is produced during a sleep phase called Rapid Eye Movement or REM sleep. REM is only achieved when you have a deep and meaningful sleep.

Research has shown that less than five hours of sleep at night can significantly reduce your testosterone by at least 15%. On the contrary, a healthy sleeping habit and getting 7-9 hours of sleep per night can boost your testosterone and improve muscle mass and strength.

Healthy stress management routine

Stress can lead to fluctuation in cortisol levels, which can severely affect your testosterone regulation and cause them to plummet.

If you are stressed and overwhelmed, your body tends to respond by indulging yourself in self-sabotaging activities such as stress eating, alcohol, or smoking— all of which are bad T-levels.

Therefore, it is crucial to have your own stress management routine, such as:

• Meditation
• Gaming
• Exercise
• Yoga
• Spending time in nature
• Reading

What's the normal testosterone level?

The normal testosterone levels in men are between 270 to 1,070 ng/dL (nanograms per deciliter).

Note that your T-levels are not fixed and fluctuate throughout the day. Your testosterone levels are usually high in the morning and gradually decline throughout the day.

Bottomline

Modern lifestyle contributes to a steady decline in testosterone in men, affecting the fitness and mental well-being of millions of men worldwide.

Having optimal testosterone levels can help you increase your drive to pursue your goals and improve your chances of success. That's why it is critical to develop habits and routines to help you achieve and maintain healthy hormone testosterone levels.