Boosting your testosterone levels is one of the easiest ways to get bigger, leaner, and stronger. That's why millions of guy take dangerous steroids, and millions more buy products that claim to be able to boost testosterone naturally (but do very little, in reality). So, are there healthy, scientifically proven ways to increase your testosterone production without taking drugs or wasting ungodly amounts of money on fancy supplements? There are six easy, healthy ways, actually. If you incorporate all into your daily routine, you can notice quite a difference.
1-Eat the Right Vegetables
Naturally, cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, kale, kohlrabi, mustard, rutabaga, and turnip can help boost increase your level of estrogen. If you can work 1-2 servings of these types of veggies into your daily meal plan, it can help your hormones.
2- Eat More Meat
Protein from meat is particularly helpful when you're weightlifting. Meats increase testosterone levels and lead to increased levels of muscle mass. “Meat” doesn't only mean red meat, by the way. Fish, chicken, turkey, pork, buffalo, and so on all qualify as “meat” in this sense, although studies have shown red meat to be the most anabolic.
3- Eat Enough Healthy Fats
Fats are the densest energy sources available to your body. Each gram of fat contains over twice the calories of a gram of carbohydrate or protein.
Healthy fats, such as those found in meat, dairy, olive oil, avocados, flax seed oil, many nuts, and other foods, are actually an important component to overall health. Fats help your bodies absorb the other nutrients that you give it, nourish the nervous system, help maintain cell structures, regulate hormone levels, and more. Healthy fats have significantly higher testosterone levels than those whose diets are lacking in this regard.
The type of fat you want to avoid at all costs, however, is Trans fat; Trans fat is a scientifically modified form of saturated fat that has been engineered to give foods longer shelf lives. Many cheap, packaged foods are full of Trans fat (such as run-of-the-mill popcorn, yogurt, and peanut butter), as are many frozen foods (such as frozen pizza, packaged pastries, cakes, etc.). Fried foods are often cooked in Trans fat.
This type of fat is bad news, and eating too much of it has been associated with various kinds of disease and complications. It has no nutritional value for the body and thus should be avoided altogether.
4- Chill Out, Man
This tip is pretty simple: reduce the stress in your life, and your testosterone levels will raise.
So, try not to sweat the little annoyances so much, avoid overtraining, take some time for yourself every day to chill out, and avoid conflicts by trying to treat others the way you'd like to be treated, and you'll not only be happier in life, but you'll make better gains in the gym (which leads to even more happiness-cool!).
5- Get Enough Sleep
Many people work long hours and cut down on their sleep to make extra time for themselves at night. While I totally understand this and have done it many times myself, it's not a good habit to get into. Getting enough rest can boost your level of testosterone.
So shoot for 7-9 hours of sleep per night (and that means asleep for that many hours-not getting into bed at midnight and waking up at seven).
6- Have More Sex
As one would expect, having sex increases testosterone levels.