Low testosterone can have a huge impact on how good you feel. It can lead to low sex drive, increase fatigue and even depression. So how do you know if you've got low testosterone and how can you boost it? In this article, we're going to discuss five simple ways to increase your testosterone levels.
First things first. It's going to be hard to increase your testosterone levels if they're normal or high. To determine your testosterone levels, you need to find out whether you have low testosterone or not. Going and getting a blood test will give you data to show you whether you have low testosterone or not. If it's low, here's some ways to boost your testosterone.
The first one is to go and lift weight. If you're trying to boost your testosterone, there's no better way than going and lifting heavy weights. This is going to increase your testosterone levels and make you feel stronger and more confident. In fact, research from Finland showed that men who regularly lift weights have a 49% increase in their free testosterone levels. Strengthening your muscles will increase the amount of testosterone that your body produces. I'd recommend that you just keep it simple and go for full body movements. Go for compound lifts such as the deadlift, the squat, the overhead press and the bench press. Try and stick to lifting heavier than you normally would, but make sure that you stick with good form and do it regularly. It's not going to increase your testosterone levels just by doing it once. You want to make sure that you're doing it at least three times a week.
Increase Zinc Levels
The second way is to increase your zinc levels by eating red meat. There's some research that has shown that eating more red meat increases your zinc levels and can boost your testosterone levels. You can also eat more beans, nuts, poultry and also oyster. You can, of course, take a zinc supplement that's going to increase your zinc levels, leading to a boost in testosterone. But this is not the right way to go. It's mostly recommended to introduce more red meat into your diet, at least twice or thrice a week. You can also take some vitamin B and magnesium to help increase your zinc levels.
Sleep and Sex
Lack of sleep and a reduced amount of quality sleep can lower your testosterone levels. A good rest is something that we all need. If you're not getting enough sleep and you're not getting good quality sleep, then you lower your testosterone levels. Therefore, focusing on the amount of sleep you're having and the quality that you're having is very important. I'm not going to give you much more information about sex, but it's been proven that a bit more sex can increase your testosterone.
If you're feeding yourself the wrong foods, you're going feel fatigued and eventually have a decrease in testosterone. So making sure that you have more of a balanced and nutritious diet is very important. At the same time, it's also important that you cut-out sugar. You don't have to cut out completely, but within moderation. Reduce the amount of sugar you're having and you could have a slight boost in testosterone.
Making sure that you have a good cold shower can increase your testosterone. With cold showers, there's a lot of conflicting data and advice out there. Some say that it boosts your testosterone, while others say that it doesn't. Recent studies have shown that cold showers can boost your mood. It literally changes your state and the way you feel. So if you're fatigued or stressed, jumping in a cold shower is going to help with your mindset in the way that you're feeling.
Go ahead and get a blood test to see if you have low testosterone. Look at some of the symptoms and then start implementing some of these simple ways to increase the testosterone. You also have to be consistent with this. Eating some steak and having sex one night is not going to shoot your testosterone levels through the roof. You need to be consistent with it to increase and boost your testosterone.
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