Testosterone is the main male hormone and when your body doesn’t produce enough, then you could suffer with various side effects. With that said, you’re probably looking for ways to naturally increase your testosterone levels. Here are the top ways to do it.
Lifting weights is one of the fastest ways to increase testosterone levels. In fact, it can temporarily elevate testosterone levels during and shortly after a training session, as well as improving testosterone levels over the course of time. This means it is effective at raising T-levels both in the short-term and long-term.
Here’s a tip, lift heavy weights 3-4 times per week. When leg day arrives, do barbell squats or body-weight squats. Squats elevate T-levels more than most exercises.
Eat The Right Foods
Start eating foods that are known for positively affecting testosterone levels. A few of the best foods you should eat include spinach, oysters and eggs. Other foods include tuna, peanuts, honey and pomegranates to name a few.
Here’s a tip, eat testosterone boosting foods before you lift weights. Approximately 30 minutes before training, eat a few foods, such as a banana with some honey. Doing this could drastically improve your workouts.
Get Plenty Of Sleep
Do not underestimate the power of getting plenty of sleep. Everyone needs a different amount of sleep. Generally speaking, enough sleep is when you can wake up naturally and not feel tired. Trust us when we say it’s worth figuring out and then getting the required amount of sleep you need.
Sleep regulates hormones, and this includes testosterone. The better the quality of sleep you get, the better you function and it will help keep your testosterone levels elevated. As a general rule of thumb, aim for at least 7-8 hours of sleep per night.
Do what you can to reduce stress because stress can really hamper your ability to improve testosterone levels. In fact, your levels may improve when you start to experience less stress. By the way, stress increases cortisol levels. Cortisol is a stress hormone and it can be responsible for low T-levels.
Those are the top ways to increase your testosterone, naturally. If you want to improve your testosterone levels and do it quickly, then do all of the above. Generally speaking, you should be able to increase your levels within a matter of a few weeks if you do the above.