Testosterone levels may play a significant role in maintaining your overall health. It could also enhance your body’s functions.
This may also help you in improving your bone density as you could experience strengthening bones through your development phase. Further, you may stay healthy in your later years of life.
In this article, we have mentioned a few hacks that may naturally help you in maintaining your testosterone levels.
Easy And Natural Testosterone Hacks
Obesity may be considered one of the primary reasons for the reduction of testosterone levels. It could also affect your overall energy.
So, losing weight could help you reduce fat levels. This reduction in your fat ratio could play a significant role in boosting your testosterone levels.
Stress-inducing hormone cortisol may affect your testosterone levels. Through this, you could experience feelings of sadness which may worsen to depression.
Reduction in stress by consulting a health professional. This may reduce cortisol in your blood. As a result, you could overcome the initial symptoms of depression.
Further, the decreased stress response may help improve your testosterone levels and maintain your overall body function.
Taking your health as a priority every day may improve your testosterone levels. This could also help you maintain your overall health.
According to this study, changes in testosterone levels were as per your movements throughout the day.
Adding herbs and vitamins could also be one of the lifestyle changes.
Stop Alcohol Consumption
Consuming alcohol regularly may affect the endocrine response of your body. It could further reduce the blood testosterone in men.
As a result, you may experience several disorders such as stress abnormalities and overall body growth. Reducing alcohol intake may exponentially improve your testosterone levels.
Reduce Sugar Consumption
In men, the consumption of sugar may affect the working of the pituitary gland. It could further affect your luteinizing hormone.
Due to higher glucose levels, the luteinizing hormone may struggle in stimulating testosterone.
The reduction of sugar consumption by keeping it in constant check could improve your testosterone levels. As a result, you may remain energetic throughout the day.
Eat the Right Amount Of Fats
Bodybuilders who work on their muscles and through their muscle-building journey. They need to keep up with their energy through the transformation.
So, they need a significant amount of fat consumption from the diet foods like eggs, meat, coconut oil, etc.
Consumption of the right amount of fats may help you in improving your testosterone levels. Further, this could enhance your muscle-building process.
Through this, you could also maintain your overall energy.
Sun’s rays are the natural provider of Vitamin D. In adults, exposure to sunlight for a few minutes may reduce the risks of falling testosterone levels.
This could also help in enhancing the sex drive of men. Further, along with vitamin D, sunbathing may improve your calcium levels.
These nutrients could also be essential for maintaining your testosterone levels.
There are two types of sleep Rapid Eye Movement sleep (REM) and Non-Rapid Eye movement sleep (NREM). The high quality sleep happens during Rapid Eye Movement.
This could occur in the later part of your sleep cycle. During REM, your body is in resting mode. Several repairing processes occur in between sleep.
Further, it may enhance your testosterone levels through your sleep cycle. As soon as you wake up, you could experience improved levels of energy.
Lifting weights during resistance training may be a productive hack for pumping up testosterone. Further, this could also enhance the T-response both during the growing age and grown up adult.
This may trigger growth hormones in young adults. Whereas, the results while training between the age groups are different.
Here to conclude, Testosterone may play an important role in improving the overall development of men and maintaining their energy levels throughout their lives.
For keeping up with the optimum energy levels and proper growth, tanked-up testosterone may be required for the desired results.
With improved levels of testosterone, you may also experience enhanced sex drive and increased red blood cell production. Further, red blood cells may elevate the immune response to foreign elements.
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Mark Ng Tang Fui, Philippe Dupuis, and Mathis Grossmann. Lowered testosterone in male obesity: mechanisms, morbidity and management. Asian J Androl. 2014 Mar-Apr; 16(2): 223–231. Published online 2014 Jan 20. doi: 10.4103/1008-682X.122365.
- Reza Afrisham, Sahar Sadegh-Nejadi, Omid SoliemaniFar, et. al. Salivary Testosterone Levels Under Psychological Stress and Its Relationship with Rumination and Five Personality Traits in Medical Students. Psychiatry Investig. 2016 Nov; 13(6): 637–643. Published online 2016 Nov 24. doi: 10.4306/pi.2016.13.6.637
- Hiroshi Kumagai, Asako Zempo-Miyaki, Toru Yoshikawa, et. al. Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. J Clin Biochem Nutr. 2016 Jan; 58(1): 84–89. Published online 2015 Nov 27. doi: 10.3164/jcbn.15-48.
- Nadia Rachdaoui1 and Dipak K. Sarkar. Effects of Alcohol on the Endocrine System. Endocrinol Metab Clin North Am. 2013 Sep; 42(3): 593–615. doi: 10.1016/j.ecl.2013.05.008.
- W N Spellacy, B Cantor, P S Kalra, et. al. The effect of acutely elevated blood glucose levels on luteinizing hormone and follicle-stimulating hormone release following an intravenous gonadotropin-releasing hormone injection. Fertil Steril. 1978 Jan;29(1):35-9. doi: 10.1016/s0015-0282(16)43033-5. Available from: https://pubmed.ncbi.nlm.nih.gov/340289/
- Joseph Whittaker and Kexin Wu. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol. 2021 Jun;210:105878. doi: 10.1016/j.jsbmb.2021.105878. Epub 2021 Mar 16. Available from: https://pubmed.ncbi.nlm.nih.gov/33741447/
- S Pilz, S Frisch, H Koertke, et. al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. Available from: https://pubmed.ncbi.nlm.nih.gov/21154195/.
- Robert Z. Edwards, MD. Improving Low Testosterone Naturally. Year of Publication: 2014. Available from: https://www.va.gov/WHOLEHEALTHLIBRARY/tools/improving-low-testosterone-naturally.asp
- B W Craig, R Brown, J Everhart. Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mech Ageing Dev. 1989 Aug;49(2):159-69. doi: 10.1016/0047-6374(89)90099-7. Available from: https://pubmed.ncbi.nlm.nih.gov/2796409/.
- About the Author
- Latest Posts
Michael has been in the male wellness industry for 25+ years. Before joining Working For Health as a full-time male wellness journalist, he contributed to multiple online portals in the male wellness field. Before that, he has been an assistant to several sexologists.