Testosterone is vital for good male health. It affects our fitness, sex drive, and cognitive functions, contributing to much of what makes us masculine. If you’re looking to increase your testosterone levels quickly, there are some practical steps you can take. In this article, we look at 5 of the most effective approaches that’ll work in a short period of time.
1 – Consume more healthy fats
Increasing your intake of healthy fats is fundamental to boosting testosterone. Although fat was considered unhealthy for a long time, dieticians now agree that it’s essential to a balanced diet. What matters is the type of fat you consume rather than the overall amount. Healthy fats are usually found in natural sources such as oily fish, eggs, avocados, nuts, and seeds. Eating more of these will mean that your body has the nutrients it needs to produce sufficient testosterone and transport it easily around the body.
2 – Train in a fasted state
Exercising in a fasted state is a fantastic way to increase low T levels. If you train when your stomach is empty, your body adapts to what it perceives as a possible starvation situation. It responds by producing extra amounts of testosterone and human growth hormone. If you really were starving, this would help your body to slow down muscle wastage and go without food for longer. But in the gym, it simply increases your hormone levels with immediate effect. Try working out first thing in the morning, before having breakfast or a protein shake. This will give you the biggest boost, after which you can go ahead and eat!
3 – Try HIIT
High-Intensity Interval Training (HIIT) has been one of the biggest fitness trends in recent years. It involves alternating hard and fast exercises with short recovery breaks so that you raise your heart rate for 30-45 seconds at a time. Sprint intervals, high knees, burpees, and mountain climbers are all excellent HIIT exercises that’ll get the blood pumping. This places a positive stress on your body which forces it to produce more testosterone. It also raises your metabolism so that you burn more calories for the rest of the day.
4 – Push your strength limits
Lifting heavy weights is a highly effective way to stimulate testosterone production. The heavier the weight, the more stress is put on the body, and the bigger the adaptation will be. The body responds to weight lifting by trying to rebuild the muscle quickly and to an even bigger size than it was before. To do this, it secretes testosterone to help with muscle building.
Compound movements that involve several muscle groups are especially good for this. Because you’re working 3-4 muscles instead of just one, your body is more challenged and produces greater hormone levels as a result. Go for squats, lunges, overhead and chest presses, or rowing movements to recruit multiple muscles. But don’t sacrifice quality for quantity – if you can’t maintain proper form then it’s better to reduce the weight than to do it badly.
5 – Ensure you’re getting enough shut-eye
Not getting enough sleep is a common problem in our increasingly hectic world. Juggling work, family commitments, hobbies, chores, and friends can mean that time for sleep is squeezed. We get up earlier, go to bed later, and don’t rest well in between. All of this can contribute to poor sleep quality which affects our natural hormone production.
Rectifying sleep habits can take longer than a week so this may be an ambitious goal. But if you can make the effort to improve your sleep quality, then you’ll notice the results immediately. Go to bed at the same time every night and aim for 7-8 hours of shut-eye. Don’t watch TV, use your phone or laptop for an hour before you go to bed as the blue light can make it harder to nod off. Instead, try reading a book or meditating so that you’re in a relaxed frame of mind. This will help you to fall asleep quickly and rebalance any problematic hormone cycles.
Increasing your T-Levels naturally
Following these five steps will help you to increase your t-levels quickly and easily. Eating more healthy fats and working out in a fasted state will promote and support testosterone production. Incorporating high-intensity interval training and weight lifting into your routine will further boost your levels.
Getting adequate sleep will enable your body to reset itself and naturally produce sufficient hormones for your everyday needs. Although lifestyle changes take time, these quick tips are sure to set you up for success in the short and long-term.