When people think of testosterone they usually think of one thing: Manliness. But there’s so much more to this hormone than just masculinity, women have testosterone too, and everyone benefits from it. And why wouldn’t they? Optimal testosterone levels are one of the main supporting features of:
- Muscle Mass
- Bone health
- Mental Agility
- And more!
And in this short article, we share of some of the best simple ways to keep yours in check, without having to take the risk of drugs or steroids.
Read on to find out the best steps of becoming a better you:
1. Compound Exercises and High Intensity Interval Training
Naturally the first place you’re going to want to go to boost testosterone is the gym.
And you’d be absolutely right. But there are two types of exercises you should be focusing on in particular to get the maximum amount of testosterone.
Compound Exercises and High Intensity Interval Training (HIIT).
Essentially heavy lifting and short, insane cardio. Compound exercises are anything that involves more than one joint movement, e.g. bench press, squats and deadlift. This allows you to engage as many muscle groups as you can, which encourages your body to produce more testosterone to help you recover
2. Vitamin D3 – The Ultimate Testosterone Boosting Hormone
One of the core vitamins you need in your diet for maximum testosterone production is Vitamin D3.
This is down to modern living. Due to people living and working mainly indoors, it’s harder for our bodies to absorb as much Vitamin D from the sun as we used to in times gone by.
And it’s essential for testosterone production.
Supplementing Vitamin D3 is easily the best answer here, many argue that you can get enough of the Vitamin from diary products like milk – however this is Vitamin D2, which is synthetically produced and nowhere near as effective. Vitamin D3 is the vitamin in its purest form, and exactly what you need to start taking the nutritional steps towards higher testosterone levels. Especially if you live in an overcast country like Iceland or somewhere in the UK.
3. Zinc – The Ultimate Testosterone Boosting Mineral
And it can’t happen without enough zinc.
TIP: Don’t overdo Zinc! The maximum recommended daily intake of the mineral is 40mg according to the Institute of Medicine’s Food and Nutrition Board. Too much can result in side effects such as nausea and headaches.
4. Decrease Stress
5. There’s Nothing Sweet About Sugar
One of the worst things you can put in your body when it comes to boosting T levels is sugar. This is down to the insulin your body creates to deal with large amounts of glucose. Insulin directly affects with testosterone and reduces your overall count.
6. Posing is Power
A big influence in testosterone levels is body language. How you hold yourself is a big part of who you are, and done right you instantly boost your testosterone levels by 20% while lowering your cortisol by 25%!
How? Power Posing.
‘Your Body Language Shapes Who You Are’
See the full talk below:
7. Fat is Your Friend
The results were astonishing. Team A had a significantly higher testosterone level than Team B, and even had less Sex Hormone Binding Globulin, a protein that lowers free testosterone in the blood stream.
What your testosterone levels needs more than anything are healthy fats. These are foods that contain either monounsaturated fats (i.e. avocados, nuts, peanut butter) or polyunsaturated fats (flaxseed, salmon, tuna).
Stock up on these types of food and your T-levels will thank you to no end.