5 Proven Ways to Boost Your Testosterone Levels

Testosterone is one of the popularly discussed male hormones. It plays a crucial role in regulating libido in men, increasing muscle mass, and maintaining energy levels. Maintaining controlled testosterone levels is crucial for the overall well-being and healthy aging of men. 

With minimal effort, you can implement science-backed testosterone booster strategies, to naturally revive your testosterone levels. So, let’s discover how you can go on a journey toward optimal health and performance.    

What is Testosterone?

What is Testosterone

Testosterone is an anabolic hormone that is mainly produced in the testicles and ovaries. Testosterone is mainly produced in the testes in small quantities by the adrenal glands.  It’s one of the most important hormones present in males that drives most of the male characteristics. From their physique, stamina, energy, vigor, and voice, to sexual performance. It is mainly responsible for:

  • Regulating Puberty
  • Sperm Production
  • Sex Drive
  • Bone Health
  • Muscle Development
  • Hair Growth
  • Red Blood Cell Production

All these functions run smoothly when there’s a balanced amount of testosterone hormones present in the body.  

What is the Average Testosterone Level

Average Testosterone Level

To understand it in general terms, both men and women need a balanced ratio of testosterone hormones for a healthier and more satisfying life. Environmental factors and unhealthy lifestyles can contribute to low levels of testosterone. This level can be checked through blood tests - below 300 nanograms per deciliter for males (ng/DL) and 15 ng/DL for females. Testosterone levels may differ depending on: 

Age - After the age of 30, the level of testosterone levels decline naturally in men. 

Underlying Medical Conditions - Being overweight or diabetic is likely to cause a decline.

Medications - Taking un-prescribed medications for high BP, diabetes, heart disease, or depression may cause a decrease in testosterone levels.

Eating too Little - Having too big a gap in your meals or an extremely low-fat diet can result in low-level testosterone. 

Overweight and Obesity - Men with overweight or excess fat tend to have lower testosterone levels. 

What Happens if it’s Low?

Around 55% of males aged from 18-35 have below-optimized testosterone levels. The low level of hormones can affect the quality of life and physical performance. The symptoms of testosterone deficiency include

  • Low Libido
  • Reduced Sperm Count
  • Fatigue
  • Depressive Mood
  • Erectile Dysfunction
  • Hair Loss
  • Loss of muscle mass

For most males, declining levels of testosterone won’t cause major noticeable changes. However, few will experience various psychological and physical symptoms. Here are the best 5 evidence-based ways that’ll work as a testosterone booster for you.  

Exercise and Lift Weights

Exercise is suggested as one of the first-line treatments to prevent many lifestyle diseases. Studies suggest that aerobics, resistance training, and high-intensity interval training have the most promising effects on testosterone levels.   

Regular weight lifting will increase your muscle mass, which in turn will increase testosterone. Be physically active but don’t overdo it.  

Eat Protein, Fat, and Carbs

There are a few dietary changes that are proven to help with testosterone levels. Eat enough protein, olive oil, honey, onion, avocados, nuts, pomegranate, cereal, leafy vegetables, ginger, beans, and seeds. 

Additionally, Zinc intake also works as a testosterone booster. There are more on the list - Pumpkin seeds, baked beans, oysters, and crab. Therefore, a rich well-rounded nutritious diet mainly based on whole food is best. Maintaining a healthy balance of protein, fat, and carbs will support your overall health.

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Maintain Stress and Cortisol Level

Regular stress can increase cortisol levels, which in turn hinder testosterone production in men. Long-term stress or sudden elevations in cortisol can quickly reduce testosterone. As one goes up the other comes down. 

Heavy stress will lead to an increase in food intake, weight gain, and storage of harmful body fat. Some of the best ways to manage stress include

  • Mindfulness and meditation
  • Connection with people
  • Reducing screen time 
  • Creating boundaries
  • Time management
  • Exercise & staying active  

Watch Your Alcohol Consumption

Heavy alcohol consumption is associated with reduced testosterone levels. According to some studies, testosterone levels drop as quickly as 30 minutes after you drink alcohol. 

Frequent drinking can lead to reduced testicular function and testicular atrophy. Alcohol abuse can also lead to testicular shrinkage, decreased libido, sperm production, and impotence.   

Get Plenty of Restful Sleep

Getting good sleep is as important as a healthy diet and exercise. Healthy sleep patterns have a majorly positive response in your heart. And what’s good for your heart is good for testosterone production. 

The ideal hours of sleep differ from person to person but studies show a minimum of 5 hours is necessary for a healthy life. Use these proven tips to maintain your sleep patterns.

  • Maintain a good sleeping environment.
  • Limit consumption of caffeine, nicotine, and alcohol.
  • Don’t nap.
  • Avoid screen time prior to bed.
  • Maintain a healthy weight.

When to See a Doctor About Testosterone Levels

Testosterone Levels

If you’re a male experiencing fatigue or low sex drive, consider meeting a doctor. If there are any other symptoms of high or low testosterone, it may be a good idea to speak with a healthcare professional. If you feel you’re in need of testosterone booster consulting a healthcare provider will run a few tests and help you toward a solution. 

What are the Treatment Options for Low Testosterone

There are several options available to treat low testosterone and medications aren’t always the only way. Start with bringing certain changes in your lifestyle. Maintaining your sleep patterns, reducing stress, exercising regularly, and changing your dietary plan will bring significant results.  

Many people also benefit from losing weight and a few consider hormone therapy using testosterone gels and patches.  

Bonus Tip

If you’re struggling to find ways to increase your testosterone levels naturally, then we have an ultimate solution for you. Bhumija Lifesciences testosterone booster supplement for men.  With a unique combination of herbs, we offer a supplement to promote better well-being and increased levels of testosterone hormones in your body. 

It contains Tribulus Terrestris, Mucuna Pruriens, Withania Somnifera (Ashwagandha), Cordyceps Sinensis, Asparagus Racemosus, and Tinospora cordifolia. There are no harmful effects and it will help with the natural increase of testosterone, libido, increased stamina, and mood & confidence. Try it today and witness an instant change in your mood and strength. 

Low testosterone levels can lead to uncomfortable symptoms and low self-confidence. Luckily there are easy diet and lifestyle changes that will work as the ultimate treatment. Anyone can easily revive the level of testosterone by fine-tuning their diet and adding rich food to it.

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