Walk into any GNC, Vitamin Shoppe or even your local pharmacy and you will find hundreds of supplement products. A good chunk of those are testosterone boosters. While many of these supplements claim to be natural, there still persists a negative stigma on these products, as some consumers view them as low-grade steroids.
However, testosterone is an important resource in the body that helps build muscle mass, increase the sex drive boost your resting metabolic rate and other helpful functions. It is also a resource that begins to decline in older males, which is why many males look for solutions to counteract their depleting testosterone levels.
There are any number of reasons why a people may want to boost their testosterone. There are also a lot of reasons why they may want to avoid taking a supplement. Perhaps, they buy into the idea that some of these “natural” testosterone boosters are low-grade steroids.
In other cases, they may just not want to add another supplement to their regimen. Or, their doctor has warned against testosterone supplements due to other medications or existing health problems.
"...Testosterone is an important resource in the body that helps build muscle mass..."
Whatever the reasoning may be, here are 5 ways to start producing more testosterone; no supplements needed.
5 Ways to Produce More Testosterone
Get More Sleep
We can almost guarantee that this will be your favorite way to naturally produce more testosterone. When you don’t get enough sleep (seven to eight hours a night), it creates imbalances in your body hormones and chemicals. This can have a negative impact on your body’s ability to produce enough testosterone.
If you are not sleeping enough, your body does not get the reset time it needs to replenish its stores.
For some people with a busy schedule, hitting the golden number of seven to eight hours of sleep is not easy. Others simply don’t take their sleep seriously enough. Just because you can function and survive a day of work on five or six hours of sleep, doesn’t mean your body can. Treat your sleep as seriously as you do your workout schedule or your diet.
We face a lot of stressors in our daily lives. Whether it is stress from school, work, family or your own internal stresses, being able to control stress is important towards leading a healthy life.
When your body is under a lot of stress, it produces a hormone called cortisol, which helps control this stress. When the body is focused on producing cortisol, it creates less testosterone.
Luckily, a great technique to reduce stress is sleeping more. So, if you are following step #1, then you are already on the right path.
Other strategies to de-stress yourself include shortening your work schedule (if possible) and trying and set aside at least an hour or two a day doing a relaxing activity or hobby.
Reach a Healthy Weight
If you are overweight, then your body contains more body fat. Body fat contains aromatase, an enzyme that synthesizes estrogen from other hormones, including testosterone.
By cutting down on your weight and reducing body fat, you reduce how much of your testosterone is turned into estrogen.
Alternatively, people who are under weight can also have low testosterone as your body is in survival mode trying to regain weight that it needs.
Live an Active Lifestyle
Another cause for low testosterone is inactivity. If you are not being active and utilizing the testosterone that your body naturally produces, your brain is going to tell your body to stop producing as much.
After all, you are not using it. Once you get off the couch and start becoming active and using more testosterone, your brain makes the call to start producing more.
So, if you are already on the path to lose some weight, as suggested in #3, you are going to reap double rewards, as your new heightened level of activity is also going to start boosting your testosterone levels as well.
Eating foods that are high in the mineral zinc is reportedly good for increasing testosterone levels.
Zinc inhibits the enzyme aromatase, which can cause testosterone to turn into estrogen. It even helps achieve the opposite, by turning estrogen into testosterone.
If you are worried about having a low T problem, it may just be a zinc deficiency.If you are not interested in taking zinc pills, some foods that are high in this mineral include oysters, poultry, nuts and seeds and most seafood.
Before you go turning to testosterone boosting supplements, think about changing your lifestyle first.
These five ways to naturally produce testosterone only require small adjustments in your day-to-day routine. And, all of these changes will not only give your testosterone levels a boost, but also promote a healthier overall lifestyle.