Why Are Healthy Testosterone Levels Important?
Naturally produced testosterone plays an important role in metabolic functions for both men and women. Even more so if you suffer from sexual function issues. This article details the best natural ways to increase testosterone levels so you can boost your sex life.
Testosterone is a steroid hormone widely known as the main male sex hormone which is produced in a man's testicles. However, testosterone is also present in small amounts in women’s ovaries and also plays an important role in female health and sexual well-being.
During puberty testosterone is one of the main drivers of physical changes such as a deeper voice, increased muscle mass and hair growth. From the age of 25-30 testosterone levels naturally start to decline unless they are reinforced with the following strategies.
Research shows a link between low testosterone and obesity, increased risk of disease and premature death. Maintaining optimal levels of testosterone is important throughout adulthood to maintain physical strength and health.
Healthy levels of testosterone are important for general health including body composition, energy and sexual function. Therefore, both men and women should consider taking the necessary lifestyle steps to naturally optimize their testosterone levels.
The Best Natural Ways to Increase Your Testosterone Levels
The following are evidence-based ways to increase testosterone levels naturally, to boost and restore a satisfying sex life.
1) An Anti-Inflammatory Diet is One of the Best Natural Ways to Increase Your Testosterone Levels
In another post I wrote about foods to avoid for great sex, because foods which cause inflammation will negatively affect your sexual stamina. Natural ways to increase testosterone levels include eating organic foods whenever you can. Focus on enjoying antioxidant-rich foods such as organic vegetables, fruits, nuts and seeds, good fats and clean (organic) proteins.
Good fats such as organic grass-fed butter, coconut oil, fish oil, avocados, olives and olive oils provide the key fatty acids that are essential to naturally boost your testosterone levels.
2) High Intensity Exercises Naturally Increase Testosterone Levels
High intensity exercises (especially resistance training) naturally boosts testosterone so weight train whenever you can. The more muscle tissue is intensely stimulated, the more testosterone production will go up.
Natural ways to increase testosterone levels when exercising is to go for large muscle group compound exercises such as bench press, squats, T-bar pulls, lunges, overhead press, pull-ups, push-ups, star-jumps, sit-ups, etc. Make sure to get good rest between workouts. You can follow an upper body day, lower body day and a day off and repeat the pattern.
High intensity burst exercises of 30-seconds every hour will stabilise your blood sugar levels, increase your immunity and help provide mental clarity… as well as naturally increasing your testosterone levels.
3) Good Sleep Produces Healthy Sex Hormones
Sleeping well is critical to produce healthy sex hormones. Lack of sleep will result in elevated stress hormone production and lowered testosterone.
Eating less carbohydrates throughout the day (potatoes, bread, rice, pasta) will make you less thirsty at night and therefore less likely to wake up needing to pee. Aim to have your last meal 3 hours before bed time so digestion is complete and you can immediately enter a deep sleep.
When you want to go to sleep, tune your hearing outward, slow your breathing down then sink into the feeling of relaxing into the pillow against your head.
4) Bone Broth Protein Can Boost Your Sex Life
Bone broth made from organic animal bones and cartilage is a rich source of branched chain amino acids such as leucine. Eggs are another high source of leucine. Vegan sources of leucine include nuts, seeds and legumes, especially peas.
Leucine has been shown to boost testosterone production when used in combination with high intensity exercise and this combo is one of the best natural ways to increase testosterone levels.
5) Intermittent Fasting Naturally Increases Testosterone Levels
Intermittent fasting is a prerequisite for optimal health as it reduces stress on your digestive system. Going 16 hours between your dinner and breakfast is a healthy way to naturally boost testosterone levels.
Eat your meals in an 8-hour window such as 11am-7pm.
6) Optimize Your Vitamin D to Increase Testosterone Production
Low amounts of vitamin D are related to low testosterone production. Increase your vitamin D levels through 10 minutes a day of regular sun exposure and/or taking a high-quality vitamin D supplement is a natural way to boost your testosterone levels.
Working out in the sun for 10 minutes a day is a good exercise to increase penis strength and will also naturally increase your testosterone levels.
7) Reduce Your Estrogen Load to Naturally Increase Testosterone
Many packaged foods increase your estrogen load which affects your testosterone balance. As well as eliminating packaged foods when you can, also reduce foods which contain phytoestrogens such as soy, flax and beans.
Consume lots of cruciferous veggies, especially broccoli sprouts which contain high amounts of I3C and DIM which help to detoxify the estrogen metabolites which lead to testosterone imbalance. This is one of the most natural ways to increase testosterone levels.
8) Optimise Your Zinc and Magnesium Levels
Pumpkin seeds are one of the richest sources of zinc and magnesium which are key nutrients to naturally increase your testosterone levels. Make green juices or use super green powders and consume healthy organic meat products for healthy zinc and magnesium levels.
Use a coffee grinder to powder pumpkin seeds and add to salads or smoothies.
9) Take Cold Showers to Stimulate and Boost Testosterone Levels
Cold showers have been shown to stimulate and increase testosterone levels and improve metabolism, brain function and detoxification. Start your shower with warm/hot water then turn it to cold water for the last 30-60 seconds. This will pump your muscles and create a shiver due to muscle contraction which will boost your internal heat and testosterone production.
10) Practice Deep Breathing to Boost Your Sex Life
Deep breathing can help to calm an overactive sympathetic nervous system (fight or flight) and relaxes your body. This will lower stress hormones and enhance the production of testosterone which is needed for growth and repair and to boost your sex life.
Important Note: practicing deep breathing during sex is a distraction that could lead to losing your erection or ejaculating early as it will confuse your brain as to what program you want.
11) Use Ashwagandha Indian Ginseng to Increase Testosterone
This adaptogenic herb has been shown to clear your mind, reduce stress hormones and increase testosterone levels naturally.
The Best Natural Way to Boost Testosterone and Improve Your Sex Life
I’ve had dozens of clients who went to their doctor to have their testosterone levels checked when trying to solve a weak erection (erectile dysfunction) or early ejaculation problem. The problem with testosterone testing is that it’s done in a clinical environment.
The man is coerced to produce sperm when he’s not really feeling horny. Even though he is encouraged to take his time, it's still a clinical, unusual and unnatural environment which isn't at all arousing. This is going to result in a lower testosterone level than if he were in a more arousing environment.
You can have normal or high testosterone levels and still experience erectile dysfunction or premature ejaculation. This happens because you are focusing on the wrong thing at the wrong time. It confuses your brain as to which program you want and this is what leads to the unwanted outcome of sexual failure.
The most effective and natural ways to increase testosterone levels and restore a happy and satisfying sex life requires balancing your sexual focus. To do this, you need to coordinate your sexual thoughts and awareness of feeling as well as your actions throughout foreplay, penetration and intercourse.
Want a step-by-step breakdown of what this looks like? It's fully explained step-by-step in my breakthrough Sex Mastery: Hard AND in Control program for men.