Testosterone: 9 Natural Boosters for More Strength, Better Sleep and More

by healthmaxx | September 17, 2019

Testosterone, as I’m sure you must be aware, is a hormone produced by the human body, generally by the testicles. Aside from its role in sexual and physical development, there are many other things that this hormone is responsible for. These are summarized below:

High energy levels

Men with high testosterone levels are known to be more energetic than those with a low count of the hormone. If you always get enough sleep but still feel exhausted the next day, then you might want to have your testosterone levels checked.

Muscle mass

It is the male hormone most significant for building muscle mass. If you train, you will most likely increase your testosterone levels, however it is suggested that you do not overdo it as it can also elevate cortisol levels.

 Healthy bone density

If you have low testosterone levels, you will be more prone to developing bone-related diseases.

What can cause a low testosterone level?

When people age, testosterone levels decrease. According to studies, 20% of men over the age of 60 experience low testosterone, and of course when they age further, the percentage of affected men also increases. If you do not live a healthy lifestyle, you will be increasing the pace of this age-related change.

This part of the article will provide you with some other reasons why your testosterone level may decrease.

Unhealthy diet 

Did you know that a poor diet can greatly affect your testosterone levels? To avoid a reduction, it is suggested that you include the following in your diet.

  • Shellfish
  • Low-fat milk
  • Fortified cereals
  • Egg yolks
  • Oysters
  • Beef
  • Beans
  • Tuna

Stress

Together with lack of sleep, stress can damage your testosteron levels very quickly. This actually has a domino effect because stress can increase your cortisol levels which affect your sleeping patterns, so please learn to manage your stress. We suggest that you plan a nice relaxing vacation right away!

Prescription drugs 

It is possible that your testosterone levels will be affected if you take certain medications. Here are some of the known prescriptions:

  • Ketoconazole
  • Cimetidine
  • Spironolactone
  • Certain antidepressants
  • Chemotherapy
  • Opioids
  • Statins

Obesity 

As you may be aware, this is one of the most common reasons for having low testosterone.

Medical Conditions That Affects Testosterone Levels

There are other diseases which are known to have an effect on testosterone.

Type 2 diabetes

This is where your body is unable to use insulin properly to digest sugars.

Liver/Kidney and Lung disease

People with an advanced diagnosis of these diseases might experience low testosterone levels.

Klinefelter syndrome

This is a genetic disorder in males, where they are born with an extra X chromosome.

Kallmann syndrome

A condition of delayed or absent puberty.

Prader-Willi syndrome

A genetic disorder where some specific gene functions do not exist.

Myotonic dystrophy

This is also known as the weakness of muscles and only affects males.

Hemochromatosis

You will experience this if you have too much iron.

HIV

This is a virus that attacks the immune system.

Effects of Low Testosterone Levels

What are the effects of low testosterone levels? While most are not life-threating, they can take a toll on everyday life.

  • Loss of muscle mass
  • Fatigue
  • Low sex drive
  • Erectile dysfunction
  • Mood swings
  • Lack of mental acuity

Side Effects of Hormone Replacement Therapy

Some sufferers of this condition might want to undergo hormone replacement therapy but, to tell you the truth, there are many side effects of doing so, including elevated risk of strokes. We suggest that you avoid this type of medication as much as you can and just go all natural.

9 Natural Boosters

Intermittent Fasting

This means you skip breakfast and then eat your meals closer together. You will start eating at noon, followed by another meal at 3 PM and your last meal should be around 6 PM. The 18-hour window will allow your liver to relax, which is vital in balancing your testosterone levels.

Interval Training + Heavy Weight Training

You can increase your testosterone by combining high-intensity interval training with weight training. Go to the gym at least 3x a week and lift for 30 minutes minimum. It is believed that strength training is good for producing growth and testosterone hormones.

Healthy Fats

Add a lot of healthy fats to your diet, instead of the normal junk food and foods high in carbohydrates. You can find healthy fats in coconut oil, raw dairy products, salmon, and avocados.

Liver Detox

It’s probably about time that you cleanse your liver, as an unhealthy liver can negatively affect your testosterone levels.

Reduce Stress 

If you have anger issues, or if you are too stressed, these may be some of the reasons your testosterone level isn’t healthy. Learn how to forgive the people who hurt you and start removing negative energy from your life.

Vitamin D

Vitamin D is essential for increasing testosterone levels, so go out more and enjoy the sun. If you are unable to spend too much time outside, you can also take supplements.

Say NO to Sugar

Even if you have a sweet tooth, its better to throw away those candies and leftover cakes!

Get Enough and Proper Sleep

It is not enough that you get 7 or 8 hours of sleep, as you should also be asleep at the right times. If you can, follow the ‘ten in the evening to two in the morning’ rule. Sleep at around 10 PM, wake up at 6 AM and you’ll soon get your testosterone levels into shape.

Reduce Body Fat Percentage

Lastly, decrease your fat percentage. Try to eat healthy and workout as much as you can. If you lose the unwanted weight, you will actually improve your testosterone levels naturally.

The key here is to change your lifestyle and improve your mental health. You don’t have to take expensive medications or undergo therapies which come with unwanted side effects. It all starts with you!

BONUS: Foods that can Kill Your Sex Drive

Here’s a bonus for you. If you don’t want to kill your sex drive through low testosterone levels, here are some foods that you should avoid, or at least limit consumption:

  • Shrimp
  • Cheese
  • Microwave popcorn
  • Edamame
  • Marijuana
  • Artificial Cheese
  • Diet soda
  • Sugar
  • Canned Goods
  • Processed foods
  • Mint
  • Soy
  • Alcohol
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