Diet modification is one of the best ways to increase testosterone naturally. This is the first thing we recommend when people enquire about how to get testosterone levels up. This is why we have written various posts on foods that increase testosterone and even foods that kill testosterone. This post, though, will focus on non-food solutions for elevating your male hormones.

1. Start Working Out

If you want to know how to get more testosterone, you have to make resistance training a part of your lifestyle. Even if your T levels are already at peak levels, it won’t result in more muscle mass and lower body fat if you don’t exercise. You don’t have to hit the gym; you don’t even have to lift weights, but you do have to do some form of anaerobic workout. Studies show that physically active men not only have higher testosterone but also better semen quality. The results indicate regular exercise creates a more anabolic hormonal environment.

For a testosterone-stimulating workout, we suggest checking out our Thor Program.

Working out in this instance does not mean low-impact aerobic activity. In fact, endurance training like long-distance running actually lowers testosterone. We did an entire article on the effects of high-mileage running on testosterone.

2. Get More Sleep

At this point, we’re beating a dead horse because we have already talked about the importance of sleep in about a half dozen other posts. However, we’ll emphasize it again because we believe sleep is that important and severely underrated.

In one study, men that underwent one week of sleeping only five hours per night saw a 10% to 15% decrease in testosterone.

If you’re having trouble sleeping, the surefire solution is to take a melatonin supplement. This is a compound produced naturally in the human body that regulates sleep rhythms. To learn how to build testosterone, you have to make a commitment to get the full eight hours of sleep every night.

3. Lay Off the Booze

You don’t have to give up alcohol completely. An occasional pint isn’t going to kill you, but you do need to curb your daily drinking habit if that’s something you’re doing. Too much Coors or Corona may kill more than just your brain cells. New studies now suggest it may also kill your testosterone and harm your male reproductive system.

As we said, you don’t have to refrain from alcohol entirely. If you’re going to have a social outing that involves bar hopping, we suggest taking measures to minimize the effects of alcohol. Knowing how to increase your testosterone is not about depriving yourself. It’s about making smart choices to mitigate the impact of anything that may have less-than-optimal effects on your health.

4. Manage Stress

Medical literatures are revealing that the mind affects the physical body far more than previously believed. The impact of stress goes beyond the psychological level. Researchers are starting to link stress to all sorts of maladies, including a weakened immune system, heart disease, and even gum disease. There is also now research confirming that stress lowers testosterone.

Researchers still aren’t entirely clear on the stress/testosterone link, but they believe stress causes the brain to secrete certain chemicals that stimulate cortisol release. Researchers also suspect the inverse is true. In other words, stress causes low testosterone, and low testosterone, in turn, creates even more anxiety. This ends up creating a vicious never-ending cycle. However, correct one, and you’ll automatically correct the other.

To know how to get testosterone up, learn how to get rid of stress. This is one of the best things you can do for yourself from both a testosterone and a general health/well-being standpoint.

5. Take a Testosterone Booster

We always feel supplements should be an afterthought. In other words, you should use it in conjunction to the other methods rather than treating the supplementation as a standalone remedy. By testosterone booster, we mean a natural supplement like Testro-X. Synthetic solutions like testosterone replacement therapy are never the answer. With TRT and anabolic steroids, you’re sacrificing long-term health for short-term gains.

6. Take a Cold Shower

We admit this one is a bit controversial. Some athletes swear by it, while others balk at the idea. Do cold showers really increase testosterone? First, let’s have a close examination at the testicles. If you’re a guy, then you notice that the testicle sac seems to hang like a dead weight under hot temperatures. Why is this? It does this to create space between itself and the body. When it’s close to the body, it also absorbs its heat. By hanging like a sack of potatoes, it escapes the body heat, allowing itself to stay cool.

How is this relevant? Well, one study found that testosterone production and spermatogenesis took a dive when exposed to temperatures above 96-degrees Fahrenheit. Another study found that luteinizing hormones – which facilitate testosterone and semen production – performed at its peak during the colder months.

The studies aren’t definitive proof that cold showers raise testosterone, but it’s a method worth exploring if you’re willing to put up with a bit of shivering during hygiene.

Learn How to Get Testosterone Up for Better Health

If you want to know how to boost your testosterone, you don’t need to look past activities you should be implementing anyways for your general health. Don’t ever think the solution lies in a doctor’s prescription or over-the-counter pharmaceuticals. These quick-fixes come at a heavy price that you should never pay for the sake of instant gratification.

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