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Activities and foods that boost testosterone levels often don’t get enough credit. That’s because we live in a “want it now” culture that looks for easy solutions like a pill or shakes. 

While supplements can certainly, well, supplement your testosterone, they are there to offer support for natural solutions. In the following article, we’ll be discussing ways to increase testosterone naturally. But first: 

What Are Some Signs of Low Testosterone? 

Low testosterone takes many forms. Some of the most common are as follow: 

  • Fatigue
  • Weakness
  • Low sex drive
  • Inability to perform sexually
  • Mood swings
  • Irritability 
  • Depression
  • Bone and muscle mass decreases
  • Insomnia
  • Thinning body hair or facial hair

As of 2011, testosterone was up five times the previous decade with testosterone-boosting medications leading the way among prescriptions. The issue itself may not be any worse than it was, but our knowledge of what to do about it has grown exponentially. 

And you can do something about it. It starts with understanding what healthy testosterone levels are. Once you do, turn to natural remedies and observe how they affect you.

In the next section, we’ll be going through all the “must-haves” for raising your testosterone. Let’s continue! 

How to Increase Testosterone Naturally

We know some people experience steeper declines than others. If that’s the case with you, consult your doctor at once. But give each of these tried-and-true suggestions a chance and see what they do for your vitality. 

1. Maintain a Healthy Weight

Body Mass Index (BMI) charts have been criticized for years. That’s because critics view them as selling a person short on what they are “allowed” to weigh before being considered “healthy.”

But if you fall on the mid- to high-end of “Normal” BMI, we guarantee you’ll notice the difference (for the better). The Centers for Disease Control (CDC) keeps an in-depth and informative guide on BMI here.

Don’t knock it until you try it! And the way to try it is to start cutting weight once you get a clear reading. As of 2016, about 40 percent of Americans were classified as “obese” by the chart. 

Not a good sign! But knowing your starting point prepares you to do something about it. We’ll talk more about what that entails in the following sections.

2. Sleep Well

Testosterone can take a beating as you age, going down anywhere from 0.4 to 2 percent per year (see hyperlink “As of 2011” above). This also happens to be during a person’s prime earning years when they’re working more, raising children, and sleeping less.

The lesson: you have to learn to take care of yourself as you age. And that starts with the amount of sleep you’re getting. 

Common knowledge dictates eight hours per night. But the reality is it’s different for each person, and some do just fine with five-to-seven hours per night.

Experiment. If you’re feeling sluggish on six, try to add another 30 minutes per night. Or, find time for a “power nap” throughout the day.

Track your results as much as you can until you notice a difference in the way you feel after waking up. Also, think about using a Sleep Calculator to assist.

3. Exercise

Exercise is one of the oldest and surest ways to boost your testosterone. But don’t be intimidated by it.

If you’ve been out of it for a while, don’t think you’ve got to hit the gym hard right away. This “all-in” attitude is usually discouraging when you find out you can’t perform the way you did in your youth.

Start where you are. Do what you’re comfortable with, even if that’s just a 3,000-step light walk. Just try to improve a little each day, and you’ll feel the benefits in more energy, improved muscle tone, and greater stamina. 

4. Check Your Meds

Some medications can interfere with your testosterone production. Review these with your doctor to determine what you need, what you don’t, and what actions you can take to wean yourself off unnecessary medications. 

5. Realize That Stress Is Real and Address It

You may think stress is something you just have to “get over.” Nope. As the National Institute of Mental Health points out, it’s an issue that affects everyone and harms your health over the long haul (if left unchecked). 

Exercise, hobbies for relaxation, and having goals and objectives, will help you through. And so will our final recommendation:

6. Eat Right

To really increase testosterone, you need to be mindful of what you’re putting into your body. That means avoiding added sugars, too many simple carbs, and over-consumption of saturated fats. 

In the final section, we’re going to touch on the absolute musts for your cupboard or refrigerator. Let’s wrap this up. 

Note These Foods That Boost Testosterone Levels

Foods that boost testosterone are generally good protein and fiber sources relative to their calories. Some of our favorites include:

  • Spinach
  • Hot sauce (on everything, please)
  • Garlic
  • Eggs (with the yolks)
  • Broccoli

Of course, how could we forget oysters! They’re loaded with vitamin D and zinc, and they’ve long carried the reputation as aphrodisiacs (aka foods you’ll want to eat before romantic activity).

Brazil nuts also are great testosterone-boosters because of their high L-Arginine content. L-Arginine is one of the primary ingredients in many over-the-counter alternatives for treating erectile dysfunction.

Do be careful of those products before taking them, though, because they’re not all created equally. And that brings us to the last question.

Do Testosterone Boosters Work?

If you’ve ever wondered how do testosterone supplements work, the simple answer is this. Many of them don’t.

You’ll want to get a look at the label before purchasing anything for home use. Snap a pic of the label if you can and check up on any unfamiliar ingredients.

Ultimately, testosterone boosters can work, but you’ll never know how they work for you until you try them. Just make sure you’re getting them from a reputable source.

Testosterone Does Not Have to Be Left to Genetics

Yes, the activities and foods that boost testosterone levels we’ve shared here can make a difference. But if you’d like to know more, check out our special tips for men and women here.

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