There’s no denying it, your testosterone levels are important. This crucial male sex hormone plays a vital role in not only your sex drive, but your muscle mass, sperm production and well, pretty much everything.
So, how can you get more T in your life?
Well, before we tell you how to improve your testosterone levels, let’s take a quick peek at what can happen when your T levels dip, with symptoms of low T including:
- Lack of sex drive
- Low mood
- Feeling fatigued
- Mood swings
- Erectile dysfunction (ED)
- Depression
And the list goes on… Meanwhile, further not-so-obvious symptoms of low testosterone include:
- Reduced sperm count
- Loss of lean muscle mass
- Decreased bone density
Whichever way you look at it, having low T sucks. With a variety of factors coming into play, something else going on in your health could be flagging up low testosterone levels. There are also psychological factors to consider – which can have a huge impact on your confidence in the bedroom – leading to erectile dysfunction (ED).
Nevertheless, you’re not here for a lowdown of what to look out for, you’re here to make a change, am I right? So if you’re looking to increase your testosterone levels, you’ve come to the right place.
Here are seven tips for you.
1. Exercise often
Generally speaking, your testosterone levels have a lot to do with your general health, which can be quickly boosted with regular exercise.
Whether it’s hitting the gym, doing a home workout or even yoga, getting your heart pumping is one of the best ways to promote the healthy production of testosterone. One study alone has shown that a 6 week HIIT training program can significantly improve T levels.
Also Read: What women think when you get ED
But what type of exercise should you be doing? Resistance training is our best recommendation, compared to lengthy endurance training which has been shown to potentially lower T levels.
2. Eat well
Much like keeping that heart pumping strong, what you eat matters too. A healthy, varied diet is key for the normal production of testosterone. Without knowing, you could even have a micro-nutrient deficiency, which could be having a detrimental impact on your T levels.
There are a bunch of foods that increase your libido naturally, but if you’re looking to put together your own diet plan, be sure to include these nutrients:
- Zinc
- Magnesium
- Vitamin D
Furthermore, if you’re contemplating a low-fat, high-fiber diet, think again, as one study showed it could have a negative impact on your T levels. Meanwhile, a high-carb diet (compared to a high-protein) diet has been shown to aid greater testosterone production.
3. Sex or masturbation
There has long been a debate around whether masturbation decreases testosterone levels… With more than a little confusion as to the real result. It’s pretty clear that testosterone is linked to sexual stimuli, however. So, naturally, when you’re turned on, your T levels are going to peak.
Also Read: We heard you want to boost your sex drive…
Post-sex or masturbation, they will gradually return to their usual level – however, they won’t decrease. Alongside this, there is also a lot of (very interesting) research into abstinence and its potential to increase T levels – peaking after 7 days. While there’s always room for further research, it’s an interesting possibility to discover.
4. Ashwagandha
A pharmaceutical herb that has long been used for a wide range of illnesses, ashwagandha has been linked with testosterone more and more in recent years. Of course, there’s room for a little more research, but studies so far have supported its potential.
One study in particular on male fertility showed a 17% increase in T levels when taking this fascinating herb. Furthermore, further research supported the positive effects of ashwagandha root in men.
5. Testosterone replacement therapy
This is a slightly more drastic route to take, and not one we’d suggest as your first route of exploration. With plenty of ways to boost your testosterone naturally (including the above, and our natural formula, Male Extra), testosterone replacement therapy (TRT) is more of a last resort solution to low T.
It typically comes in several forms, including gels, injections and even patches. But before you take the plunge, it’s worth exploring other options first.
6. Sleep
Sleep plays an incredibly important role in any man’s life, supporting healthy bodily functions – including testosterone production. Alongside this, getting plenty of rest can support your mood, energy levels, memory consolidation and help your body to heal.
Also Read: The importance of pillow talk
Testosterone peaks during the REM (rapid eye movement) cycle of your sleep, so if you’re missing out on crucial shuteye you could be stunting testosterone production. But don’t just take my word for it, as studies have shown that sleep deprivation has been linked to lower T levels.
7. Use Testogen
Looking for a natural way to boost your T levels? Then look no further! Testogen’s 100% natural and safe formula has been carefully developed to boost your testosterone, with just 4 capsules a day.
Its powerful formula is trusted by thousands of men around the world, looking for improved energy and performance, enhanced muscle growth, a roaring sex drive and even fat loss.
Looking for more confidence in bed?
It’s time to make Male Extra your go-to for bigger, harder erections and more sexual stamina.
With 100% natural ingredients backed by multiple studies, there’s no denying that Male Extra can increase blood flow, fight back against erectile dysfunction and reverse your flagging sex life. Order yours now.
