If you want to gain muscle mass and strength, you’ll need to think about your testosterone levels, as it’s one of the primary factors that affect muscle growth. You must do whatever you can to make sure your body processes this anabolic hormone effectively. There are many ways to increase testosterone naturally, and in this article, we’ll help you keep your testosterone levels where they should be.
5 Best Ways To Increase Your Testosterone Naturally
1. Get More Sleep
For years experts have been telling us to get more sleep, but only a small percentage of us manage to get that all-important extra hour. It’s no secret a well-refreshed body will perform better. And it’s always been the best way to keep natural levels of testosterone up.
Still, our lives have become more fragmented than ever when it comes to sleep, with many of us working night shifts and odd hours, staying up late with friends, working late at home, and many other distractions keeping us up late at night. Studies have proven that testosterone release is at its highest for males during sleep. If you limit this crucial period, you’ll shorten the most active window when your body is producing Testosterone.
Studies have shown if males don’t get enough sleep, their daytime testosterone levels are down by 15%.
2. Sex Boosts Testosterone Levels
Having more sex will boost testosterone levels in men and women. Many studies have proven more activity in the bedroom will lead to higher testosterone levels.
One study measured the testosterone level of couples over two weeks before and after intercourse. Then they repeated the study where the couples had to go without any sex for two weeks. The results were conclusive. Natural testosterone increased in both men and women during the evenings of the first two weeks. Testosterone levels dropped in the following two weeks when there was no intercourse.
3. Avoid Stressful Situations
We all want a stress-free life, but sometimes it just doesn’t work like that. However, there is no doubt that stress can suppress testosterone production in the body. Chronic stress raises cortisol levels within the body, which suppresses the pathway of hormones such as testosterone. This can make you feel lethargic, moody and even reduce your libido.
Research has shown that high cortisol levels can affect the pathway between the brain and hormones. The competitive element of an individual can be stressed by having high cortisol levels caused by stress. says Mark Harrison of Pro-Test XTR
4. Take Your Vitamins
Dramatically elevating testosterone in the body enhances the body’s ability to build muscle. Many companies have jumped on this to bring out the ‘Test Boosters’ that claim to deliver massive muscle and strength gains by taking a few pills containing some odd botanicals.
You can find many natural testosterone boosters in your daily vitamins and minerals. Here are 5 of the best.
Low levels of vitamin D, similar to zinc, have been shown to increase estrogen and a decrease in testosterone. This is not great for performing in the gym and making the gains we work so hard for. The individuals tested in that specific study showed lower fertility, lower lean body mass, and a greater chance of depression. And they had higher body fat percentages. Vitamin D supports testosterone production in the body as there are receptors on the cells in the glands that release testosterone. Vitamin D is also thought to reduce the conversion of testosterone to estrogen.
Vitamin B5 is a member of the B-Vitamin family, which benefits normal mental performance, normal energy-yielding metabolism, and reduces tiredness and fatigue. “It also acts to synthesize and metabolize steroid hormones, Vitamins D and some neurotransmitters,” says Mark.
Low Zinc levels can have a devastating effect on your performance and physiology. Low zinc can lead to an increase in estrogen receptors and a decrease in androgen receptors. Zinc plays a vital role in the conversion of androstenedione to testosterone. Research has shown zinc to be a key component when it comes to the natural release of many muscle-building hormones in the body, such as testosterone, growth hormone, and growth factors.
Fenugreek can bring a host of benefits. It has been shown to increase natural testosterone levels, improve libido, and help with general immunity. It has been shown to reduce the enzymes that break down testosterone. This allows testosterone to do what it needs to do without being hit by these enzymes. This can then bring about the benefits higher testosterone levels bring: more strength, more muscle, and less fat.
Magnesium really is a super mineral. It brings a whole host of benefits to health and performance. It supports normal energy production through macronutrient metabolism, allowing you to get the most out of your food intake. Magnesium deficiency has been linked to insomnia, so getting your daily dose can really help your sleeping patterns. Bisglycinate is seen as one of the most bioavailable forms of magnesium.
Long been seen as an essential ingredient within the so-called test boost market, DAA has seen mixed results in its effect on testosterone. It mainly helps to elevate testosterone in those that are expecting low levels. If you’re low in natural testosterone, then DAA could help out.
5. Your Evening Protocol
- Set yourself a bedtime that will allow you to get a decent amount of sleep
- Avoid being glued to your phone before going to sleep, so you fall asleep quicker
- Do something to get rid of stress, e.g. yoga, massage, long bath
- make time for you and your partner to have some fun
- Try and get some vitamins and minerals in
References and exerps
Mark Harrison CNP Pro Test XRT