How to Naturally Increase Your Testosterone Levels

If you feel lethargic and are less interested in the things that once filled you with passion, your body may not be producing as much testosterone as it should. More than a third of American men over the age of 45 have reduced testosterone levels, and many of them don’t even know it. You could ask your doctor about hormone therapy to boost your testosterone levels, or you could take a more holistic approach. Here are four things you can do to naturally increase your testosterone levels.

Exercise Regularly

Exercising regularly will increase your muscle mass and reduce your body fat, and both of those things can boost your testosterone levels. Cardiovascular exercises like running and swimming will improve your fitness and could lead to increased testosterone production, but high-intensity resistance exercises that work major muscle groups will give you the best results.

When researchers from the University of Texas studied the relationship between exercise and testosterone levels, they discovered that exercises like bench presses, squats and dead lifts significantly increased serum testosterone levels in men of all ages and body weights. If you want to boost your testosterone levels naturally, head to the gym.

Get Plenty of Rest

Most of the testosterone in our bodies is released when we are asleep, so getting plenty of rest is really important for men of all ages. You may think that 5 hours of sleep each night is enough to leave you ready to tackle anything that the day might bring, but studies have shown that this amount of rest could reduce your testosterone levels by as much as 15%.

To prevent this from happening, you should try to get at least 7 hours of uninterrupted sleep each night. Your rest should be uninterrupted because testosterone release increases during REM cycles that begin about 90 minutes after you fall asleep.

Eat Foods That Boost Testosterone Levels

Your testosterone levels will increase naturally if you follow a healthy diet and avoid processed foods. You will burn off body fat if you eat nutritious food and exercise regularly, and your body will produce less aromatase. This is a good thing because aromatase is an enzyme that turns testosterone into estrogen.

To maintain testosterone levels and reduce aromatase production, you should avoid foods that contain a lot of added sugar and eat plenty of fruit, vegetables and whole grains instead. Foods that increase testosterone production include green tea, berries, onions, nuts and extra virgin olive oil.

Take Testosterone Boosting Supplements

The right supplements can improve your health and boost your testosterone levels. A multivitamin containing plenty of vitamin D is a good start, but the popular brands do not contain the most effective testosterone-boosting herbs, minerals and antioxidants. Zinc increases testosterone levels and is found in most multivitamins, but you will need a supplement that contains chelated minerals and has been formulated for optimal absorption if you want the best results.

Testosterone supplements that contain tongkat ali extract are particularly effective. Also known as long jack, tongkat ali is an herb that relieves stress, improves male fertility and boosts testosterone levels. You should also look for testosterone supplements that contain annatto tocotrienols and geranylgeraniol. Annatto tocotrienols are antioxidants that reduce inflammation and boost the metabolism, and geranylgeraniol is a nutrient that improves bone and muscle health and enhances testosterone production.

Increasing Testosterone Levels Naturally

Testosterone production diminishes as we grow older, but there are steps we can take to slow down this decline. If you exercise regularly, get plenty of sleep, eat nutritious food and take the right supplements, you can boost your testosterone levels and improve your health.