If you want to improve your mood, get better sleep, have a stronger sex drive, build more muscle, lose more fat, fight off depression and disease, and overall just KICK BUTT in your life, you’re going to want to optimize your levels of the hormone testosterone.
Because if you don’t, then you’ll inevitably end up like most people who experience a slow DECLINE in testosterone year after year starting at about age 30.
But don’t worry, you don’t HAVE to let that happen. And even if it’s already begun, you can STOP that trend and REVERSE it using these 5 tips to boost testosterone naturally.
Just do these 5 things and you’ll be on your way to naturally high, healthy levels of testosterone that will give you more energy, focus, and confidence to conquer your day.
Boost Testosterone Naturally, Tip #1: Lift Heavy Weights
Now when I say “heavy” weights, I mean a weight that is heavy enough so that you can only perform, at most, 12 repetitions. If you can lift the bar more than 12 times, then you want to gradually increase the weight, and continue to increase it over time.
Make sure to include full-body compound moves like squats and deadlifts, since these stimulate the most muscle and produce the biggest hormonal response.
I would recommend lifting 2-4 times per week. 3 times per week is probably the sweet spot. You want to stimulate your muscles, WITHOUT overtraining.
Boost Testosterone Naturally, Tip #2: Go To Bed Earlier
Rest and recovery are vital to producing testosterone…ESPECIALLY if you’re following tip #1 and lifting weights.
And the best strategy to help you get more sleep is to go to bed earlier.
Most of us don’t have the option to sleep in later, so the only way to get more sleep on a consistent basis is to set an earlier bedtime.
Boost Testosterone Naturally, Tip #3: Practice Interval Training
Another great way to stimulate more testosterone is through interval training–which is where you perform a high-intensity exercise for a short period, then rest for a short period, and repeat.
One of the best exercises to do intervals with is plain old sprinting.
Work your way up to the point where you can sprint for 30 seconds, then rest for 30 seconds, and repeat that for just 5 minutes.
Then, add an extra minute every week, until you can perform the interval for 20 total minutes. And that’s a great interval workout.
Just be sure you’re getting plenty of rest to let your body recover. And if you’re also lifting weights, then keep your interval workouts to no more than 2-3 times per week.
Boost Testosterone Naturally, Tip #4: Eat Healthy Fats
Your body needs fat, even saturated fat, to create testosterone.
Now you don’t want to overdo it on the dietary fat, because too much can lead to weight gain, but you DO want a healthy amount of good-for-you fats from organic sources like olive oil, eggs, coconut oil, wild-caught seafood, and grass-fed beef.
This will help ensure your body has the raw materials it needs to produce testosterone and keep your hormone levels healthy and balanced.
Boost Testosterone Naturally, Tip #5: Cut The Stress
Chronic stress increases your body’s cortisol levels, which can reduce your body’s ability to create testosterone…leaving you feeling tired and lethargic.
So to prevent that, find the sources of chronic stress in your life and try to cut those out. If there are people, places, or activities that really stress you out, then you need to recognize that that’s a toxic influence in your life that you probably need to avoid.
Another good idea is meditation. I do this for about 5-15 minutes in the afternoon, and it’s a great way to rest and recharge in the middle of the day when stress is often highest.