Testosterone is the most important hormone in the human body when it comes to building muscle and getting stronger. Many bodybuilders choose to increase their testosterone using steroids and legal steroid alternatives like Test Suspension, Sustenol 250, and Equidren. And those are all great options, however, there are other ways you can amplify your body’s natural testosterone production. Here’s our guide to lifestyle changes that will boost your testosterone.
How To Increase Your Body’s Natural Testosterone
During male puberty, testosterone is one of the main drivers of physical changes, like increased muscle mass, a deeper voice and hair growth. However, having optimal levels is also important throughout adulthood and even during old age. In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else.
Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks. Interestingly, it also plays an important role in female health and sexual well-being. The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age.
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone. A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time. New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels.
Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term. High-intensity interval training (HIIT) can also be very effective, although all types of exercise can work to some extent. Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program.
So, while all forms of exercise may increase your testosterone levels, weightlifting and high-intensity interval training are the most effective.
Take the Right Supplements
Before talking about supplements, it’s important to mention that first and foremost you need to have a healthy diet. For guys looking to build muscle and get stronger, that means eating lots of protein, some fat, and a small number of carbs. Sadly, many guys think they can just pop a few “natural enhancers” and their T levels will magically increase. If you’re eating garbage, not exercising, and not getting enough sleep, no amount of supplements is going to help your testosterone levels reach optimal levels.
With that said, here are some of the supplements you can take to help boost your natural testosterone:
Vitamin D3 actually isn’t a vitamin, it’s a hormone — a really important hormone that provides a whole host of health benefits. Our bodies can naturally make vitamin D3 from the sun, but recent studies have shown that many Westerners are vitamin D3-deprived because we’re spending less and less time outdoors. When we do decide to venture outside, we slather our bodies with sunscreen, which prevents the sun from reaching our skin to kick-off vitamin D3 production. If you’re not getting enough sun, you may have a vitamin D3 deficiency, which may contribute to low T levels. If you think you need more vitamin D3, supplement it with a pill
Omega-3 Fish Oil
Fish oil has been shown to lower blood triglycerides and increase production of the luteinizing hormone (the hormone responsible for triggering the testes to produce T).
Whey protein is quick and easy to digest for your body. If you are going hard in the gym and trying to build muscle, you should have at least one post-workout whey protein shake per day.
Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol. Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down.
Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels. So, for both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.
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