Testosterone levels decrease in our bodies as we age, so it becomes more and more important to increase testosterone as time goes on. Convinced this is kind of a big deal? I hope so. If you would like to build a strong body that allows you to walk with swagger and confidence, apply the following 5 ways to naturally boost your testosterone.
1. Lift Heavy Things
Compound resistance training exercises such as squats, lunges, bench presses, and bent-over rows are your best bet if you’d like to naturally boost your testosterone in record time. Perform three resistance training workouts per week and make sure you let your body fully recover in between every set. If you’re a beginner, rest for about 90 seconds in between each set. If you’re unfamiliar with these exercises, please consider working with a personal trainer, purchasing a quality workout routine such as The New Rules of Lifting, or looking up demonstration videos on YouTube at a bare minimum. Proper form is your number one priority when performing any fitness plan, so if you’re going to do it, do it right!
2. Eat Healthy Fats
Fat has been victimized by society for too long. While you should minimize the consumption of trans fats like those found in fried foods available at any fast food establishment, healthy fats not only help you feel full and satisfied (making it less likely you’ll over-eat later), but also naturally boost your testosterone. Healthy fats can be found in foods such as eggs, grass-fed steak, grilled chicken, fish, nuts, and avocado. Also consider using healthy cooking oils, like olive oil, almond oil, or coconut oil.
3. Go Outside
Getting an abundant amount of sunshine will give your body a healthy dose of Vitamin D, which will naturally boost your testosterone. If you’re chained to a desk and don’t have much time to spend outside, purchase a bottle of Vitamin D to supplement your meal plan the next time you’re grocery shopping.
4. Catch Some Z’s
How much you sleep has a direct influence on your testosterone levels. Get seven to eight hours of shut-eye if you can, or aim for an afternoon nap if you can’t. This is the most relaxing way to naturally boost your testosterone. If you have a tough time getting to bed, please click here to discover the 11 sleep habits of successful people.
5. Eliminate Stress
Cortisol is a stress hormone that reduces your testosterone levels and causes fat gain. Eliminating stress from your life will help you feel happy and naturally boost your testosterone. Breathe deeply on the drive to work to increase focus and clarity. Ask your boss if you may step outside for a moment if you feel overwhelmed. Do some stretches at your desk to get your blood flowing. Start a journal so you can put your thoughts on paper (and get them out of your head). Wind down with a good book and hot cup of tea an hour before bed. If you’d like more action steps that will help you eliminate stress, click here to read about 5 powerful ways to reduce stress.
Are you ready to build a strong body that will help you walk with confidence?
This wonderful sex hormone is vital for your health and well-being, so I hope you’ll consider these 5 ways to naturally boost your testosterone. Do you have any other tips that might be helpful? If so, please share them below!
