A lot of people are concerned about their testosterone health, and for good reason. It’s like a silent epidemic and it affects every aspect of our lives. Whether it’s lower drive, issues with performance, or even overall health, lower testosterone has a number of terrible side effects.
In a recent article, I wrote about how to boost your testosterone, and it turns out that some men want to know more. Specifically, they want to know how to boost their total T naturally.
The great news is that it’s really simple and totally doable. That’s in large part because a number of the things I recommend based on science are already natural. The other part that makes it easy is that lower testosterone can be managed. So let’s dive in.
Behaviors
There’s just no way around it: some of the things we do are affecting our lower T. But that also means we can change our behaviors to influence better testosterone production, retention, and metabolization.
Exercise
Getting more exercise doesn’t have to mean hitting the weights on Venice Beach with the bodybuilders. But it does mean getting up and active more often. Some doctors recommend as little as three walks of twenty minutes per week.
But to really see testosterone boosting effects, we need a little bit more. We’re talking weights, intensity, and sweat. When we strain our muscles, and get that good pump on, we are also sending signals to our brains to secrete more muscle building hormones. Namely, testosterone.
And there’s a feedback loop effect, too. When we exercise, we build muscle, which means metabolizing protein. Which means more testosterone. And when we have more testosterone, we crave more protein. Eating more lean protein triggers more testosterone. Rep and repeat.
Sleep
Wait, sleep? Some of you might be thinking that I just said to get more active, and now I’m saying to take a nap? No, not quite. By sleep we mean deep, meaningful, restful sleep.
Sleep does two important things for natural testosterone production. In the first case, not enough sleep triggers production of the hormone cortisol, which in turn means less testosterone. When we’re getting enough sleep, it give our brain chemistry a clean slate, so that all the other things we’re doing to increase total T have a chance to work.
The second thing sleep does for us is to reset our metabolism. When we don’t get enough rest we crave sugars and animal fats. Both of these things will keep us in the danger zone of hormones that are toxic to testosterone.
So get a good mattress, close the blinds, turn off the electronics, and get a good night’s sleep. It can make the difference in total male health.
Meditate
More down time? Yes. Like with sleep, we need to take time to lower our stress. So maybe it’s not really meditation for you. Maybe it’s a round of golf, or a relaxing hike, or a day at the beach. Whatever it is, you need to de-stress. Stress kills testosterone. Relaxation revives it.
Beyond Behavior
So now you’ve looked at your everyday routine and made some tweaks. But what else can you do to boost your testosterone naturally? There are two huge things, and neither is that hard to add to your day.
Food
That’s right. We can boost our testosterone naturally with the addition of some key foods. And none of it is rabbit food, or tough to swallow. In fact, most of the foods that increase testosterone are tasty and readily available. Just add them to your shopping cart and get going.
Supplements
That’s right, supplements. And yes, we’re talking all-natural testosterone boosting supplements. These are top-of-the-line and backed by rigorous research. Each product is tested, reviewed, and works.
And because they’re natural, they won’t interfere with any other natural regimen you’re on for total health.
Go forth
There’s an old saying, that whatever must be done eventually must be done immediately. Lower testosterone is something we’ll all face, eventually, so doing something about it right now is a must.
Doing something about our male health doesn’t mean needles or prescriptions, and it doesn’t mean a trip to a crazy not-doctor. It means making smart decisions and getting informed. And it means realizing there’s nothing standing in your way.
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