Testosterone defines men; it is that one thing that makes them
masculine. Sometimes, those men who work out are in need of some extra
testosterone in order to successfully exercise and get some results. There are
also men who don’t have enough testosterone in their bodies, so they need more
of this hormone in order to “function” properly. There are lots of ways to get
additional supply of this hormone. Some men who have low T (low testosterone
levels in their bodies) applies for the testosterone replacement therapy. Some
men consume testosterone boosters, others do testosterone boosting workouts.
But did you know that there lots of ways to increase your testosterone levels
“naturally”? In this article, we will recommend some of the best testosterone
boosters that you can find useful, be it an exercise or a type of food.

boost testosterone levels with intense exercise

Short intense exercises

Short intense exercise is known as one of the best testosterone boosters. Also, it can help
you burn fat faster and it increases the amount of human growth hormone in your
body. If you combine these exercises with intermittent fasting, you will get
even better results. Intermittent fasting means that you are restricted to
eating very little or not at all for 16-24 hours a day. If you do it as recommended,
intermittent fasting will help you to lose weight and burn fat.  Also, intermittent
fasting will help your body to produce
more satiety hormones
such as insulin, leptin, melanocortins and
cholecystokinin. These hormones are known to increase libido and prevent
further testosterone decline. The high-intensity training, when combined with
intermittent fasting, is a winning combination. High-intensity training alone
will help your body to burn sugar first. Then, in the next 36 hours, your body
will start to burn fat. This kind of training will raise your levels of
testosterone, it will increase your endurance and it will also help you to lose
weight and achieve the desired figure.

Avoid Stress & get some good sleep

avoid stress and get good sleepBefore anything else, you should learn a bit about cortisol. This is a
hormone that harms testosterone production in your body. When you are having a
stress, your body releases cortisol and directly blocks the production of
testosterone in your body for a short period of time. This means that people
who experience chronic stress get their testosterone levels drastically decreased.
If you want to keep your testosterone at normal levels, you need to keep
cortisol in check, which means that you need to avoid stress.
  When it comes to sleep, you should know that
being fatigued and sleepy all the time affects your testosterone levels
  This means that if you want your
natural production of testosterone to be as it should, you should sleep at
least 7 hours a day.

Consume Vitamin D

boost your testosterone by taking vitamin D supplementationVitamin D is quite important for
human body and you can double that when it comes to men.
It is responsible
for the
development of the sperm cells and it helps in
maintaining your sperm count levels high. Vitamin D also
boosts testosterone
production and increases libido
. There are lots of
vitamin D supplements that you could take, but you should also consider sun
exposure in reasonable measure. Safe tanning bed with electronic ballasts is a
good alternative for getting some of that vitamin too.                    

Reasonable doses of proteins, fats and carbs can help too

Your diet also affects your
testosterone levels. This means that you must always know what to eat and when
to eat it. Protein is very helpful in this matter because it is crucial for
your health, immune system and it also helps you lose weight. All of these are
important for your testosterone levels, which mean that protein is
indispensable for testosterone too. Carbs are necessary for your body to
optimize testosterone levels during resistance training. When it comes to fat,
recent research has shown that having a reasonable dose of it in your body is
quite helpful too, so it is recommended to consume food that slightly increases
fat levels but don’t harm your organism. After all, a
healthy diet is the
best testosterone booster
that is
easy to find.

Consume Zinc

It is scientifically proven that
consuming zinc will increase the amounts of testosterone in your body. You can
consume zinc through various pills, tablets, and powders, but the best source
of zinc is food. You can find a lot of this mineral in meats, fish, raw milk,
raw cheese, beans, and yogurt. Also, you should consider consuming vitamins A,
C, and E who are also useful for testosterone production in your body.

Increase testosterone levels through strength training

strength training to increase testosterone
Strength training
is also very efficient testosterone booster
if you do it so intensely enough. If you want to boost
your testosterone, you should increase the weight you lift and reduce the
number of reps. When you slow down your movement, you are doing the
high-intensity exercise(increases tension on your muscles compared to when you are rushing the movement) and increase the amount of testosterone in your body.

Control levels of sugar in your body

too much sugar is bad for you
When you eat a lot of sugar your testosterone
levels start to decline
. This
is because sugar increases the insulin (above the recommended levels) in your
body, which leads to testosterone deficiency. This means that you must pay
attention to your diet. Eliminate unnecessary sweets and know that sugar is
everywhere, even in grains and fruit, which means that you must watch out for
“tricks and traps”.   

Trying these foods can help too

In order to simplify a process of gaining some extra testosterone, we
have decided to develop a list of foods that you could find quite helpful. If
you want to know how to start your “
natural” testosterone
boosting treatment, you could try with including some (or all) of these into
your diet. 

Natural testosterone boosters

Spinach/Spring salad Mix

This one should be an indispensable part of your diet. It is not only
because it boosts your testosterone levels, it is also because it contains
zinc, which is indispensable for both testosterone and your health.
meat to boost T


There is no good workout without a good chunk of meat on your plate.
Meat (beef in particular) contains protein which is necessary for your muscles.
It also contains a reasonable dose of fats and cholesterol that are responsible
for testosterone production.
nuts naturally boost T


These are recommended for you because there is selenium in them. Nuts
also provide your cells with enough cholesterol that helps testosterone
production. You should be wary not to consume these in large doses because
having too much selenium in your body is not a good thing. 
broccoli on team testosterone
Unlike most of this list, broccoli doesn’t boost your T levels. It
actually reduces the amounts of bad estrogen in your body that harms your
testosterone levels.
Testosterone natural boosters

Olive Oil

 Who doesn’t like olive oil? It
is tasty, healthy and available everywhere. Olive oil also “feeds” your Leydig
cells (which produce testosterone) and helps them to absorb cholesterol better.

About Author

Fitess model matiss stein
Matiss Stein
I am Matiss Stein, CEO and Founder of TopTestosteroneBoosters.org. I am a 21
year old fitness enthusiast and I am always looking for new ways to improve my
body. I am from Latvia, who is studying in Denmark but currently doing student
exchange program in Spain. I am interested in Business, Marketing, Advertising
and Sales. Commercially focused, innovative and energizing character with
strengths in relationship building and communication skills.

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