Most bodybuilders and athletes are aware of the huge impact that testosterone has on a person’s ability to build muscle. Many are so intrigued by the effects of testosterone that they resort to using anabolic steroids, also known as androgens, to enhance the body’s production of testosterone.
Unfortunately, doing this can be extremely unhealthy if you’re not following a doctor’s orders – which very few people who use steroids do. Furthermore, steroids have developed such a bad rep that people are apprehensive about believing that anything else that enhances testosterone could be good for you.
We’re here to tell you that this simply isn’t true. There are plenty of natural things that you can do to improve your levels of testosterone, like exercising and eating certain foods. Some of them you probably already have in your kitchen.
Sure, these testosterone boosters aren’t going to jack you up like steroids will, but is that really what you want? You can still build and maintain a bulky, toned physique with the use of these natural androgens.
The main difference? You won’t exceed your body’s natural limits and thus you won’t hurt yourself or experience any gnarly side effects.
Without further ado, here’s a list of the ten best ways to increase testosterone. These vary from simple lifestyle changes to including certain things in your diet, but none are very difficult to achieve.
Give it Your All
Really push yourself. You might have already heard that the harder you push yourself, the more testosterone you’ll produce. It’s more complicated than that, but if you live by this rule (within reason) you’ll notice faster improvements, more gains, and an overall improvement in your ability to work out.
Don’t Skip Leg Day
You’ve heard it before, and you’ll hear it again. Don’t skip leg day. Your legs are some of the biggest muscles on your body, and therefore you’ll see the biggest increase in testosterone production if you’re able to work your legs out as often as you work out the rest of your body.
Besides, if you skip leg day all the time, you’re going to end up looking a bit disproportionate. There’s nothing good about having a huge, puffed-out chest balanced atop two toothpicks.
Get Your EFAs
EFAs, or essential fatty acids, are the kinds of healthy fats that you can find in foods like avocados and flax seeds, as well as most nuts and seeds. EFAs aren’t going to turn you into a whale. In fact, they’re necessary for your body to maintain its hormonal balance and to produce ideal levels of testosterone.
Maintain Your Minerals
Several nutrients are required for your body to produce testosterone. Zinc is typically considered the most important testosterone nutrient, and since you only need about 10mg of it daily, it’s quite easy to include in your supplement regime. You can correct a zinc deficiency very easily.
Vitamin D, vitamin B6, and magnesium are three other nutrients that your body needs to make your muscle-building hormone. These vitamins and minerals are also very helpful for anyone suffering from Erectile Dysfunction.
Avoid The Booze
Studies have shown that excessive consumption of alcohol can inhibit the production of testosterone, not only during the time that you’re drinking but for a few days afterwards. It’s not hard to see, then, how chronic binge-drinking could lead to permanent problems with testosterone production.
Eat Your Cruciferous Vegetables
Cruciferous vegetables, like cauliflower and broccoli, are among the best foods that you can eat if you want to boost testosterone. This is largely because of the diindolylmethane, a nutrient that is present in these vegetables that helps to regulate levels of testosterone. This means that if your testosterone levels are too high, they’ll be returned to a healthy level, and if it’s too low, then you’ll see a boost.
Stress is linked to another hormone known as cortisolor the stress hormone. Cortisol is catabolic, which is the opposite of anabolic. Anabolic steroids, as you know, increase testosterone levels – so catabolic compounds, like cortisol, will reduce testosterone levels.
Fortunately, one of the best stress-reducing activities is working out. This is part of the reason that working out enhances testosterone.
Eat Lots of Ginger and Garlic
These two spicy foods can be easily added to a wide variety of meals, or, for the super manly, eaten raw. Garlic contains something known as allicin, which is one of the most potent natural testosterone boosters. Ginger, which contains the aptly named gingerol, is also great for giving an extra boost to your sexual hormones.
Get Your Rest
Sleep impacts a lot of your bodily functionssince it’s the time that you need to recuperate after a day’s work. One of the most directly affected systems is your hormonal system.
If you don’t get enough sleep, you’ll start to see increasing levels of cortisol. This is very apparent in people who are chronically sleep-deprived. As we’ve mentioned, higher cortisol levels equate to lowered testosterone levels, so try to keep your sleep schedule regular.
10. Have Sex
Testosterone seems to breed more testosterone. Just like working out – an activity that’s fueled by testosterone – produces more testosterone, sex also increases levels of testosterone. And no, that’s not because sex is a workout itself.
Sexual activity tends to cause an increase in the production of oxytocin, the chemical that’s attributed to feelings of lovey-doveyness. This, in turn, raises the levels of endorphins in your body, which then increases levels of testosterone.
Most bodybuilders have a somewhat vested interest in increasing the level of testosterone that their body produces. Unfortunately, too many bodybuilders don’t do their research and instead jump straight ahead to the use of anabolic steroids.
Not only are anabolic steroids dangerous and known for causing side effects, they’re also expensive. A lot of the activities we’ve listed here today are free, they’re not going to hurt you, and they’ll improve the quality of your life in more ways than just enhancing testosterone.