Testosterone and well-being have an undeniable relationship in the male body.
Unfortunately, as males living in the 21st century we are hammered by a world that wants to lower this vital hormone of ours.
There are chemicals in the products we use, the food we eat, and even the air we breathe.
In addition, we live stressful lives, being pulled by family, careers, and finances. We are always trying to get ahead, yet we always seem to feel behind.
How do we react to these situations? We follow them up by living a sedentary lifestyle, while eating a garbage diet, and we then replace the lost energy with a surplus of caffeine.
If we are not taking measures to naturally increase testosterone, it won’t take long until we feel the effects both physically and emotionally.
Personally, I don’t need a scientific study to know that testosterone levels in men are dropping by the decade.
One brief look at the average man today versus fifty years ago, and you will understand what I am trying to say.
Furthermore, I have felt the crippling effects of low testosterone myself, and I have spent years trying to understand how to improve them, all the while suffering from depression and anxiety.
Having been at both the lower end of the range (despite being a young male), and the upper end of the range; I can tell you for a fact, testosterone levels play a huge impact in your life.
You may not even know what you are missing until you reclaim what the 21st century took from you.
“The average man is a conformist, accepting miseries and disasters with the stoicism of a cow standing in the rain”
You do not need to wait till you are 60 to start looking to naturally increase testosterone levels.
If your well being, energy, confidence, or libido is lower than it should be, take measures today to protect your manhood.
(I am not a doctor, please read the disclaimer)
Let’s take a quick look at some of the major benefits that will come as we naturally increase testosterone:
- Overall increase in well being* (This is likely our main objective)
- Decrease in anxiety
- Increase in confidence
- Improved ability to burn fat and build muscle
- Cognitive enhancement (less brain fog)
- Improved sex drive
As you can see, testosterone is just as beneficial for someone with mental health issues as it is for the average gym rat.
So, How Do We Naturally Increase Testosterone?
To keep it simple, I am going to provide you with 10 effective steps you can implement today.
Follow these ten steps and you will notice improvements in just a few short weeks:
- Lower Stress
- Lift Heavy Weights
- Address Vitamin Deficiencies
- Remove Testosterone Lowering Medications
- Adjust Your Diet
- Lose Excess Fat
- Avoid Estrogenic Chemicals
- Cut Back On The Porn
The 10 Methods To Naturally Increase Testosterone:
I put supplements at the top of my list for the simple fact that they have the ability to get the ball rolling.
While they aren’t the strongest of the methods necessarily, they can often naturally increase testosterone the fastest.
This will give you a quick understanding of what higher levels feel like, and give you the craving to chase them.
Don’t get me wrong here, supplements aren’t the solution to a poor lifestyle, they are simply a Band-Aid.
In reality, 90% of the supplements claiming to naturally increase testosterone are garbage. Beyond that, a lot of them that do work can lose their effectiveness rather quickly.
In order to avoid wasting your hard earned money, I would avoid most “formulas” as they likely only contain a small amount of the herbs and vitamins that actually work.
Honestly I have done a lot of the hard work, and spent a lot of my own money to help you skip the line.
When I was looking to naturally increase testosterone in hopes for better well-being and a revival of my libido, I tried almost every supplement on the market thinking supplements were the answer.
Most just burned holes in my pockets but here are 2 I stand by:
Tongkat Ali – Hands down the best male hormone booster around.
I used Tongkat Ali on a 4 days on 3 days off cycle for roughly 2 years. I noticed big improvements in mood, energy, and libido within the first week of starting.
It is the only herb that fully lives up to its claims, and I can almost guarantee it can benefit you, if you are a male looking to naturally increase testosterone.
Shilajit – My favorite all around supplement.
Shilajit has been in my supplement cabinet for roughly 3 years now.
Going beyond the ability to naturally increase testosterone, it will also improve energy on a cellular level, and nourish your body with over 85 bioavailable trace vitamins and minerals.
To top it all off, the fulvic acid contained in the shilajit, will further improve absorption of other supplements it is being used with.
For this reason, I have found tongkat ali, and shilajit to be a highly synergistic combination to naturally increase testosterone.
#2 Lower Stress Levels
I don’t know about you, but it feels like I have to talk about stress on every article I write.
Maybe this is because I deal with general anxiety disorder, and I have felt the first hand effects of what stress can do to you.
Stress is neither our friend nor ally.
It is a shark waiting to rip you apart everywhere you go. If you decide to swim in stress filled waters, prepare to get eaten alive, physically and emotionally.
Excess stress will raise your cortisol levels, which in turn will lower testosterone.
Cortisol and testosterone have an inverse relationship. When our cortisol goes up, our testosterone goes down (like a see-saw).
This is very likely due to the fact that cortisol is the hormone responsible for our fight or flight response, and essentially survival.
When our brains perceive stress as a threat to survival, our bodies redirect priorities from producing testosterone to producing cortisol.
Cortisol gives us the immediate boosts of strength and energy to survive a stressful situation, while testosterone puts strength and energy on autopilot.
If you are looking to naturally increase testosterone, cut out the stress, and watch your body recover on autopilot.
#3 Sleep More
For many of you with low testosterone, I probably don’t have to tell you to sleep more. When my testosterone was low, practically all I could think about was sleep.
As for those of you who are walking the line, an extra hour or two a night can naturally increase testosterone significantly.
While I am sure many of you feel fine on 5 hours of sleep (I am jealous), you would likely feel a whole lot better on seven or eight hours.
It is unlikely whatever you are staying up for is worth it in the long run anyways.
This is one of the simplest and most natural methods out there so try to take advantage of it.
#4 Lift Some Heavy Weights
My personal favorite.
If you do not exercise at all I am wagging my finger at you, yet at the same time I am excited and envious because you have a whole new world ahead of you.
Lifting weights can be therapeutic for your mind and healing for your body.
If we are looking to naturally increase testosterone, our primary focus is going to be lifting heavy weights.
Once again, if you would like a study showing the benefits of lifting heavy weights and improving testosterone levels, a simple google search will overwhelm you.
I am not the first to catch on to this.
For testosterone boosting results you want to stay in the 6-8 rep range, and focus primarily on compound lifts.
Keeping it short and simple is essential. I have been working out for over 8 years and I still stick to compound lifts and keep my exercises between 30-40 minutes at a high intensity.
Remember, we are working out to improve energy, not drain it.
A great program for both beginner and novice is Body Of A Spartan. It will help you learn the basics, and how to use them to build muscle, increase strength, and naturally increase testosterone in one fell swoop.
#5 Address Vitamin Deficiencies
In the world of testosterone, there are 3 major nutrients we need to optimize.
I am not a doctor, and I do not know the science behind the reasons why these help so I have provided more interesting and well researched links about each individual vitamin above.
All I know is, I have taken these supplements for years and I feel much better when I do.
Bloodwork has even shown notably higher levels of both total and free testosterone when I use these supplements, which tells me they are actually doing their job.
Beyond just improving testosterone, all three have strong effects on neurotransmitters that can help with depression and anxiety such as dopamine and serotonin.
#6. Remove Testosterone Lowering Drugs And Medications
In all honesty, this is beyond my realm of expertise, and something I do not have experience with.
However, as I mentioned before, I spent years researching how to naturally increase testosterone levels.
Very frequently I stumbled upon the fact that certain drugs and medications can hammer testosterone levels.
To keep it brief I am including recreational and pharmaceutical options.
A list of drugs you should wish to avoid taking if you are looking to boost your testosterone levels include:
- opiates and painkillers
- cocaine, and mdma
- anti anxiety and anti depressants
- beta blockers
- dopamine antagonists
This list is brief and incomplete. If you wish to see a more in depth list, click here.
If you are currently taking medication for a health problem, make sure to clearly discuss any changes with your doctor before stopping.
A boost in testosterone isn’t worth an immediate health risk, I am simply trying to raise your awareness.
#7. Adjust Your Diet
If you struggle with eating the healthy diet you know you should, I feel your pain.
Of all the methods listed in this article, this is often the first one I slip up on. It is much easier to take a supplement than it is to avoid delicious fast food, or eat your daily vegetables.
Unfortunately I don’t write the rules, and when I do slip up on my diet I feel the effects (no matter how many supplements I take).
For many of us, we have been making unhealthy food choices for so long we hardly notice anymore because it is part of our daily lives.
All I can say without being a total hypocrite is, do the best you can, and educate yourself on how a proper diet can naturally increase testosterone.
Junk food will lower energy levels, and increase fat, both of which in the long term will lead to lower testosterone levels.
On the other hand, lean meats, eggs, vegetables, nuts and seeds, etc contain vitamins and minerals such as magnesium and zinc that are beneficial to our testosterone levels.
In addition, vegetables such as broccoli, brussel sprouts, and cabbage can lower estrogen, which in turn will boost testosterone and create a more favorable testosterone to estrogen ratio for the male body.
#8 Lose Excess Fat
Getting rid of any excess weight will do wonders for your testosterone levels.
The ironic part of it is; the more fat you eliminate, the higher your testosterone production will be, and in turn the faster you will burn fat.
Of all the people I know who decided to lose weight, not one of them felt worse once they did.
In addition to the testosterone boosting effects of losing weight, you will likely experience a much greater sense of self confidence, which of course, is key to well being.
Furthermore, excess fat is one of the primary causes of elevated estrogen levels in males.
The enzymes in fat convert testosterone into estrogen at a substantially higher rate than lean tissue does.
Elevated estrogen levels will further lower our testosterone levels, and additionally lessen the noticeable effects testosterone is responsible for.
This is the last scenario we want if we are looking to optimize our well being through testosterone levels!
#9. Avoid Estrogenic Chemicals
As I mentioned above, unchecked estrogen levels in the male body are a big no-no.
Estrogens effects are seemingly opposite to testosterone and can be responsible for a reduction in both your libido, and energy.
Estrogen doesn’t stop there, it can even lead to feelings of depression and anxiety if levels get out of hand.
This is one of the reasons women are generally more emotional than men.
So why would our estrogen levels be of concern if we are males?
Simply put, because we are living in a toxic environment.
Estrogenic chemicals can be found in your laundry room, your living room, your bathroom, and your kitchen.
In fact, in todays world you are even exposed to chemicals at work or on the streets in the form of pollution.
If your liver isn’t working overtime to excrete these toxins, you will likely experience a build up of chemicals that your body registers as estrogen.
While it is impossible that you will avoid them all, here are a few key chemicals to avoid.
Note: One of the reasons I mentioned shilajit in the supplements section is its potent detoxification properties. One of the main ways it helps to naturally increase testosterone is through the removal of toxins built up in the body. This makes an ancient remedy an invaluable aid to a 21st century problem.
#10 Cut Back On The Porn.
Let’s address the elephant in the room.
If you are a male with an internet connection, you watch porn on a semi regular basis.
Now that we are on the same page, we need a good reason to stop, just like a kid needs a valid reason to stop eating candy.
In order to provide you with one, I need to give a little background on the neurotransmitter dopamine.
Dopamine is considered the reward molecule, and is released by the brain after achieving something worthwhile, such as sex.
Unlike cortisol and estrogen, testosterone and dopamine play nicely together, and maintain a symbiotic relationship.
When you achieve something worthwhile such as sex, you receive a dopamine spike, and in turn a testosterone boost.
High testosterone leads to increased desire for sex, exercise, and achievement, and so the wheel spins around effortlessly.
However, with the introduction of the internet, and an endless variety of pornography at our finger-tips, we face a modern-day problem.
No longer are many of us out on the prowl for a lady, but instead, we have the immediate comfort right at home on our desktops or cell phones.
While surfing the web for the “perfect” video we are rapidly releasing dopamine to a point in which the brains production can’t keep up with.
Over time, dopamine levels can drop, further decreasing our well being, motivation, confidence, and even libido.
What’s more is, pornography does not provide the testosterone boost that real sex does because there was no achievement in the process.
If you are looking to naturally increase testosterone and simultaneously improve your well-being, it is imperative you cut down on the porn usage.
For those of us in a relationship, we should be redirecting that energy towards our ladies. For all the single guys out there, get back to the hunt!
If cutting back on the porn seems like a chore that is easier said than done, I highly recommend an app called RTribe.
Utilizing the power of community, Rtribe puts you and like minded individuals together to help each other overcome urges.
This free app goes far beyond porn use, and can be a great tool for recovering alcoholics, drug users, or temptations of any kind.
By following these steps, a majority of men will feel a dramatic increase in their quality of life and health.
If your depression or anxiety is at large, or your energy and libido are in the dumps, you have nothing to lose.
For an even more in depth look into the world of natural testosterone enhancement I highly recommend Upgrade Your Testosterone By Logan Christopher.