Testosterone is a very important male hormone that is produced in the testicles (although women do produce this hormone they do so in much lower quantities).
It plays an important role in things like sexuality, reproduction, muscle mass, hair and even the way we feel.
However, at the age of 20, our testosterone levels start to decline and continue to do so throughout our lives.
There are a number of reasons that testosterone levels in males are low.
We are exposed to a wide variety of chemicals and drugs that reduce testosterone production.
Additionally, estrogen levels are higher as a result of particles found in food, water and the environment.
In other words, there is a lot working against those of us who wish to have high t-levels.
How do you Bring your Testosterone Levels Back Up?
If you are experiencing symptoms of low testosterone such as low sex drive, difficulty becoming erect, depression and low energy the first thing you want to do is have your t-levels tested.
Remember that your t-levels fluctuate throughout the day so you might have to test it more than once.
If the tests do reveal that your t-levels are low there are many prescribed products that you can take – however you will have to discuss it with your doctor first.
Having said that, if you decide you don’t want to take medication or would like to bring your testosterone levels higher than what your doctor decides is normal there are some options available to you.
Check out our article below for 5 ways you can boost your testosterone levels and build more muscle.
1 – Eat Healthy Fats
Healthy fats are essential for boosting testosterone levels. These include monounsaturated, polyunsaturated and saturated fats.
If you currently gets less than 40% of your daily calories from fat you might have found the reason for your reduced testosterone levels.
Some great sources of monounsaturated fats include nuts, avocado and olive oil.
For saturated fats aim for animal and vegetables sources such as meat and coconut.
If you tend to go low fat and instead consume starchy carbs and sugar your testosterone levels will drop.
2 – Lose Weight
Do you carry a lot of fat on your body?
As it turns out losing those extra pounds can help boost your testosterone levels.
Studies show that overweight men tend to have low t-levels. In order to lose fat you will want to reduce the amount of sugar in your diet.
Tons of studies are coming out linking the obesity epidemic to high sugar consumption.
That means no more fruit juices, candy and other junk foods.
Aim for under 25 grams of fructose per day and you should be good.
In addition to junk food you also want to reduce intake of refined carbs.
These include breakfast cereals, waffles and pretzels among others.
Replace these foods with healthy options like vegetables, saturated fats and monounsaturated fats.
Your body will benefit far more from the carbs found in vegetables compared to those in grains that break down to sugar.
Once you cut out all the processed food from your diet you will start eating a lot more vegetables, proteins and healthy fats and your body will benefit greatly.
Ultimately your diet will be what determines how your body looks.
While cardio definitely plays a role in fat loss you simply won’t be able to eliminate that stubborn fat if your diet isn’t solid.
3 – Lift Heavy
Lifting heavy weights is one of the best ways to boost testosterone levels.
It’s important to mention you need to be lifting heavy with intensity in order to elicit the testosterone- boosting response from your body that you want.
That means training with higher weight at lower reps, focusing on compound exercises like squats and deadlifts.
These exercises work several muscle groups at once forcing your body to work harder.
Another way to make your workouts more intense is to slow down the reps rather than simply dropping them during each negative like most people do.
4 – Take a Testosterone Booster
Do you want higher testosterone levels and more muscle growth?
Athletes and natural bodybuilders are now using testosterone boosters to bring up their testosterone levels.
So how does it work?
There are certain ingredients that stimulate the body to produce more testosterone.
So what happens when you combine these ingredients?
Your body will naturally produce more testosterone and make it easier for you to gain muscle.
There is a ton of research available on these ingredients.
Science confirms that the right ingredients can stimulate testosterone production.
Just make sure you go with a product that contains the best ingredients.
We’ve covered this topic already.
5 – Take Sugar Out of your Diet
We mentioned this earlier but feel this point deserves its own section.
As soon as you eat sugar, your testosterone levels drop and your insulin levels spike which causes your body to put on more fat.
As we learned earlier increased body fat equals lower t-levels so it’s easy to see how this can end up in a vicious cycle.
Collectively we consume way too much sugar – about 12 teaspoons per day. It’s easy to understand why – it tastes good and doesn’t cost much.
However, as it turns out it wreaks havoc on our bodies. By reducing sugar intake not only will your t-levels increase but you will feel better in general.
Remember that bread and pasta that are processed contain sugar!
Bringing it All Together
One thing you’ve probably noticed in this article is that a lot of these tips go hand in hand.
If you lift heavy at the gym but also carry a lot of fat you will struggle to get higher testosterone levels.
If you are serious about boosting your t-levels make sure you do all of these.
That means fixing your diet, lifting heavy and getting rid of that extra body fat.
Ultimately you are only as strong as your weakest link, so if you are lacking in one of these areas it will always limit your testosteorne levels.