Increase testosterone without using steroid
1. Start when your are young
Training when you are in your 20’s will go a very long way. Testosterone starts to decline from the age of 30 in men. If you are younger than 30, take full advantage of your natural testosterone levels, your muscles will be retained throughout your life.
If you are over 30, and you have never trained before, then the struggle is real, but you can still do it!
2. Lose weight
Increase your testosterone by losing weight. Overweight men tend to have lower testosterone levels.
Since you are exercising, this is already a step in the right direction. If you are overweight, do cardio for 20 minutes (or more) on the days that you train.
You need to change your diet, in other words, what you eat. Reduce your carbohydrate and sugar intake. Reduce your fat intake.
- Take-outs are bad – those burgers, pizzas and chicken pieces are all bad for your weight and testosterone.
- Sugar is included in abundance in fizzy drinks and fruit juices, drop these immediately. Drink water.
- Stop eating sweets and chocolates. Don’t even buy them. Don’t even look at them.
- Milk has lactose – a sugar. Reduce milk intake.
- Grains need to be cut out of your diet. No breakfast cereals or bread of any type.
You may substitute your cereal with oats, and you may substitute your wheat bread with rye bread.
- Replace your rice and pasta with “cauliflower rice” – Cauliflower is chopped up into fine pieces to resemble rice. Microwave for 5 minutes and your rice is ready to eat.
- Include green vegetables (such as Broccoli, spinach) and fruits (such as Pears, apples. Note: bananas are carbs, avoid!) in your diet.
- Reduce the amount of food that you eat, and eat 5 ~ 6 smaller meals split over the day rather than 3 large meals. Don’t skip breakfast and eat your carbs during the earlier part of the day and more green vegetables and proteins at night. Don’t eat carbs at night. If you feel like having a snack, grab and apple.
3. Take Zinc
Take a zinc supplement – less than 40 mg a day, as this is the recommended adult upper limit. If you cannot test yourself for zinc deficiency, and you exercise regularly, then taking a zinc supplement covers this base.
Your testosterone levels decreasing if you are zinc deficient.
4. Do strength training
Increase the weight and reduce the reps, and train slower for good strength and increased testosterone levels.
5. Increase your Vitamin D
Supplement with Vitamin D increases levels of testosterone.
6. Tan – spend some time in the sun
Tanning for a few minutes at noon will increase your Vitamin D levels and will increase your testosterone levels. Spend just enough time to tan without getting sun-burnt. If you get red and you itch the next day, then you have spent too much time in the sun.
7. Cope with stress better
Stress will inevitably reduce your testosterone levels. When you’re under a lot of stress, your body releases high levels of the stress hormone cortisol, which blocks testosterone.
8. Eat healthy fats
Your body needs healthy fats to function normally.
- Olives and Olive oil
- Coconuts and coconut oil
- Butter made from raw grass-fed organic milk
- Raw nuts, such as, almonds or pecans
- Organic pastured egg yolks
- Grass-fed meats
- Palm oil
- Unheated organic nut oils
9. Boost Your Intake of Branch Chain Amino Acids (BCAA) from supplements like Whey Protein
BCAAs results in higher testosterone level when taken along with resistance training.
Taking whey powder after training is great to boost testosterone levels as it enhances the satiety/testosterone-boosting impact. Hunger hormones cause the opposite effect on your testosterone and libido.