Men’s average testosterone levels are falling by roughly 1% every year according to a study from the Journal of Clinical Endocrinology and Metabolism. You might already be familiar with some of the consequences of low testosterone in men – reduced muscle definition, irritability and lower libido, just to name a few.
Whilst Alphagenix specialises in Testosterone Replacement Therapy (TRT) for men with medically low testosterone, there are also several natural ways to raise your testosterone levels. In this article we’re going to take you through 5 natural and simple ways to boost your testosterone levels.
1. Eat Better
Our modern lifestyle is often associated with processed food that contains minimal nutritional value. Numerous studies have linked poor dietary choices to lower testosterone levels.
Studies have shown that vitamin D, zinc and betaine are vital to improving testosterone levels in men. So add a few of the following to your shopping list and ensure you’re getting the protein and nutrients your body needs:
- Red meat
- Seafood and oily fish such as salmon, sardines, herring and mackerel
- Eggs – particularly egg yolk
- Brazil nuts
- Spinach
- Beetroot
- Whole grains
2. Exercise Smarter
A study published by the National Library of Medicine has shown that exercising did even more to improve testosterone levels for obese patients than reducing calorie intake did.
People often associate weightlifting and strength training with higher testosterone, and they’re correct to do so, but try adding a HIIT session or two as well. By producing short-term oxidative stress and stimulating growth hormones, you’ll increase your metabolic rate which continues burning fat for hours after the session.
3. Cut Down on Booze
Reducing your alcohol intake is beneficial for many reasons, but raising testosterone is a big one. Alcohol reduces your Testosterone Levels as Ethanol lowers the amount of NAD+ in the liver and testes which is a coenzyme responsible for testosterone production.
You don’t have to cut out drinking entirely, as moderate and infrequent alcohol consumption is unlikely to influence testosterone levels. However, if you find yourself drinking excessively or at the pub most weekends then cutting down on your intake is definitely worth looking into.
4. Lose Weight
A higher waist circumference has a direct link to low testosterone, with a study published by Endocrinology & Diabetes and Obesity finding that obese men have a staggering 2.4x higher chance of having low testosterone when compared to men with a regular BMI.
This is because belly fat secretes an enzyme called Androlase that converts testosterone into oestrogen. Losing belly fat should therefore not only increase your confidence and boost your libido, but crucially get your testosterone soaring too.
5. Get a Proper Night’s Sleep
It probably isn’t news to you that sleeping well is as important as your diet when it comes to staying healthy. But did you know that it also it can have a major effect on testosterone levels?
Even for teenagers and younger men a study found that sleeping only 5 hours per night was linked to a significant 10%–15% reduction in testosterone levels. The correct amount of sleep for each person varies, but the vast majority of experts recommend getting a minimum of 7 hours each night.
If you have taken all the above steps and you’re still suffering from symptoms of low testosterone, you should consider booking a free discovery call with Alphagenix to discuss your symptoms and see if you would benefit from TRT. Alternatively, take the ADAM questionnaire on our homepage.