The average testosterone levels in men have dropped 25% since 1999.
A lot of men are strong and full of testosterone.
But, as soon as they hit 35–40 years old, they become obese and become weaker due to having low testosterone levels.
You could go down that path, or you could be:
- Fit when you’re 50
- Have strong hair when you’re 50
- Energetic when you’re 50
But, all of this can be achieved if you have high testosterone.
The decrease in testosterone levels since 1999 shows that men are making bad choices that affect their testosterone levels.
So, here’s how you can increase your testosterone levels in 4 easy steps:
- Eat Healthier
Processed sugar has been shown to impact testosterone as it leads to diabetes and obesity.
On the contrary, protein and healthy fats have been shown to increase testosterone production.
But, that’s not it.
To increase testosterone levels, you must also have zinc and vitamin D.
Because those two things are critical for testosterone production.
So, here’s my advice for you:
- Reduce your processed sugar intake.
- Eat more protein (eggs, beef, chicken, etc) and healthy fats (avocadoes, egg yolks, fish, nuts, etc) in your meals.
- Get enough zinc (beef, oyster, pumpkin seeds) and vitamin D (get sunlight exposure every morning and eat egg yolks). For these two, you could have supplements to support your intake.
After you’ve done this, you’ll see changes in your testosterone levels.
But, diet is not the only thing you should do to increase your testosterone levels.
- Exercise
This is essential for your testosterone levels.
Testosterone levels will drop significantly if you have low muscle mass and high excess fat.
Exercising can fix these two at the same time.
So, here’s my advice for you:
- Exercise 3–5 times a week
- Combine resistance training (lifting weights or calisthenics) and cardio (running, swimming, walking)
- Do not overtrain yourself as it can increase cortisol (stress) and lower your testosterone.
Resistance training will increase your muscle mass and cardio will make you lose fat.
Make sure to not do too much cardio as it can make you not only lose fat but also lose muscle mass.
This goes back to our previous point on consumption.
Because, to build muscle, you need to do resistance training and eat a high-protein diet.
And, to lose fat, you need to do cardio and cut out processed sugar.
But, exercising alone will make you tired, and that is why we need our third step.
- Sleep
Do not expect to have high testosterone levels, if you aren’t getting high-quality nights of sleep.
Sleep deprivation has been shown to lower your testosterone levels, as testosterone is highly produced when you are sleeping.
Especially sleeps after exercising earlier in the day.
So, make sure to get 6–8 hours of sleep every night.
But, that’s not it.
You also need to make sure to get high-quality sleep.
But lots of people don’t know how.
So, here is my advice:
- Cut out all blue light (phone screen, laptop, TV) one to two hours before you sleep
- Eat foods that increase melatonin production (ex: bananas) an hour before you sleep
- Get 6–8 hours of sleep
These three things will help you get high-quantity and high-quality sleep every night.
But, that’s not all as we have one more step.
- Manage Stress.
I know it’s hard to not get stressed out, especially when you are young and trying to juggle many things in your life at once.
But, high levels of stress can lower your testosterone levels.
So, it would be very great for you to manage it.
But a lot of people don’t how to do this.
So, here is my advice:
- Meditate every single morning (10–15 minutes is enough)
- Practice journaling to express your goals and your feelings
- Practice gratitude no matter what
Life is full of stress.
But, these three things will help you lower your stress levels and also make you happier and more peaceful.
So, there you are with 4 easy steps you can try to increase your testosterone levels.
Trust me, your future self will thank you for it.
If you want to increase your muscle mass and reduce body fat, then it is necessary for your testosterone level to be high.
1. Ashwagandha and Shilajit
If you want to increase your testosterone naturally, then Ashwagandha and Shilajit will help you a lot, they are also easily available in the market. But you should keep in mind that on taking it from the market, definitely see how to take the dose. Accordingly, take its dosage at night while sleeping.
2. Physical Activity If you want to look smart and handsome, then you should add excercise to your routine.
That’s why you can see good results by doing strength or weight training at least 4 days a week.
3.Healthy Food Items
Most important, you must include these healthy foods in your diet.
It will help you to increase testosterone
1. Fruit
2. Beans
3. Lentils
4. Nuts
5. Chicken
6. Ginger
7. Olive oil
4.Vitamins and Minerals
When there is a deficiency of vitamins in the body, the level of cortisol hormone becomes high. Because of which our testosterone decreases
That’s why you must take these vitamins to increase testosterone level
1. Zinc
2. Iron
3. Vitamin K
4. Vitamin D
It is recommended to take any of these vitamins in a multi-vitamin. So the most important is vitamin D, which is obtained from sunlight. That’s why sit in the sun for at least 10-15 minutes a day.
5. You should not eat these foods if you want to increase your testosterone level
1.Sugar
2. cigarette
3. Wine
