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Natural Ways to Boost Testosterone

Some of the best natural ways to boost testosterone are common sense solutions.

I want to get across how vital it is for you to take a long-term proactive approach to solving your low testosterone issues.

Rather than looking for a quick "magical" fix, focus your efforts on combining a mixture of the correct diet, exercise, sleep habits and supplementation.

Exercise

High intensity exercise has been shown to have the best effect on "T" levels.

Rather than doing a long, measured aerobics style exercise routine go for the high intensity variety.

Exercise in short bursts of activity. Go for 30 seconds or so and go hard. Exercise so hard that at the end of half a minute you can't imagine being able to go any longer.

Slow down for about 90-120 seconds and then repeat the process 7-10 times.

Each session should take only 20 minutes or so and will work toward boosting your "T" levels.

Shed Extra Pounds & Maintain Healthy Weight

Exercising will go a long way in helping you lose excess weight.

Shedding a few extra pounds by itself isn't going to solve your low testosterone issues. Since many men who find themselves overweight have low "T" levels it's one of the important natural ways to boost testosterone.

Get on a plan to maintain the healthiest weight for your height.

Strength Training

Add strength training into your exercise regimen.

In order to allow strength training to increase your testosterone levels focus on adding muscle in your sessions.

This means lifting heavier weights with less reps. Use slow reps. Slower movements equate to a high intensity workout.

Use a variety of strength exercises so you're working on a broad range of muscle groups.

Get Plenty of Sleep

If you're like most people you're sleep deprived. Lack of sleep can be one cause of low testosterone because your body replenishes your supply while sleeping.

Four to six hours just isn't enough for most men. Strive to get a full 8 hours of sleep as many nights as you possibly can.

Don't only focus on getting enough sleep. Get quality sleep. Try a hot bath or warm shower prior to going to bed. Avoid caffeine after dinner.

I encourage you to regulate your sleep patterns. It will also help manage the stress hormone called cortisol...which leads me to:

Manage Your Stress

When you're stressed your cortisol levels rise. There's a direct correlation between high cortisol levels and a reduction in testosterone production.

You must keep your stress in check!

My tips on exercise above will automatically help. Exercise is a proven stress reducer.

The hot baths will help. Chiropractic care will help adjust your body so you're in full alignment.

You can also try deep breathing techniques, meditation, massage therapy, visualization exercises or even energy work from a Reiki specialist, for example.

Change Your Diet

One of the most effective natural ways to boost testosterone is to eat a "T" friendly diet.

Natural fats are essential. Eat fats from vegetable sources as well as from animals.

Vegetable sources would include coconut, nuts or avocados. Eat meat and also dairy. This combination ensures you're getting a quality mix of natural fats.

Quality sources for healthy fats include:

• Palm oil
• Grass-fed meat
• Olive oil
• Olives
• Organic eggs
• Raw nuts (pecans, almonds, etc)
• Avocados
• Butter from raw organic grass-fed milk

Your healthy diet should include reducing your sugar intake. Spikes in insulin levels lead to a reduction of testosterone. Sugar leads to a spike in insulin.

Supplement your diet. Vitamin D is important. Since many of us spend very little time in the sun in our modern world, Vitamin D levels are extremely low in most men.

Vitamin D helps boost testosterone levels. It also aids in maintaining quality semen and a normal sperm count.

As well, Vitamin D will help improve your overall immune system.

Get enough zinc. Another reason for adding a nice mixture of plant and animal sources of healthy fats is that they also help regulate your zinc intake.

Zinc has been shown to improve testosterone production.

There are many natural ways to boost testosterone. A major aspect to bringing your personal levels into the healthy range is a balanced lifestyle of diet, sleep, stress reduction and exercise.

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