Testosterone is an important hormone that is responsible for your youthfulness, masculinity and vitality. This substance is usually seen as the personification of “manhood”.
This is because of the big role that it plays when it comes to male reproduction and sexuality, muscle mass, hair growth and also in other lesser known functions like in maintaining your bone density, levels of red blood cells and general sense of well-being.
In your teenage and early 20s, your testosterone levels are usually at its highest.
However once you pass the 30 years mark, your T-levels gradually begin to reduce and would continue like that till you die.
Low testosterone levels usually reveals itself to you when you start losing muscle mass, bone density reduces, fatigue, weight gain and your sex drive begins to dip. There are also recent researches that point that declining T-levels can even increase your risk of heart disease, prostate cancer and even death from all causes.
In the U.S and other western nations, there is usually something called testosterone replacement therapy – but even though in Nigeria it might be quite difficult to get that kind of treatment, the truth is you don’t have to.
Here are a few tips that you can use to naturally boost your testosterone levels and feel a lot more alive and it doesn’t matter how old you are.
1.) Keep Your Weight At A Healthy Level
If you are really serious about increasing your testosterone levels then you need to keep your weight at a healthy level. This applies to you if you are overweight or obese.
Studies have found that guys who are obese or overweight have lower T-levels. This is usually because fat cells contain more Aromatase, which is an enzyme that converts testosterone into estrogen.
Losing weight is a very important thing that you must do to increase your T-levels if you are fatter than you should be. Your beer belly (pot belly) has to go!
When you stand upright and you look down by bending your neck, you should be able to see your genitals clearly (you belly should not be big enough to block your view) – this should be what you are going to be aiming for. Short intense exercises would not only help you lose weight more efficiently, but would also increase your T-levels.
If you are underweight, you should try bulking up a bit and you would see a positive increase in your T-levels.
2.) Lift Weight Regularly
Your testosterone levels increases noticeably after you lift weights. So you need to make it a habit of lifting weights on a regular basis. You need to lift heavier weights so that you repetitions (reps) would be in the range of 4 – 8.
Also focus on compound exercises (like dead lifts, squats, bench presses, seated rows etc) that work on different muscle groups at the same time.
If you want to get better results while lifting weights, then you need to go slower. Lifting weight slower turns your workout into a high-intensity exercise. And this boosts your results tremendously resulting in higher T-levels.
3.) Eat More Good Fats & Oils
In case you don’t know – not all fats are bad. There are good fats that help you and then there are the bad fats that clog your blood vessels. Monounsaturated and omega 3 type of fat is what you should consume more of.
A few years back, the International Journal Of Sports Medicine published a report that stated clearly that men who consume monounsaturated fats regularly had the highest T-levels.
So if you want to stay healthy and maintain your T-levels, then I recommend that you eat more of these foods: fish, fish oil, nuts, avocadoes, coconut oil, palm oil, eggs, olive oil (the cooking oil NOT the anointing oil used in churches – they are different!) and meat.
4.) Get At Least 8 Hours Of Sleep Every Night
This is one is not just important for your T-levels but also for you overall health. Poor sleep negatively affects your body and one of the resultant effects is low testosterone. There are also other hormones and chemicals in your body that are affected negatively when you don’t have enough sleep every day. Sleeping less than 7 hours a day can reduce you T-levels by as much as 15% after only 2 weeks.
You need to make it a priority to get at least 8 hours of sleep every night. What this means is that you need to restructure your schedule and remove some unhealthy habits (like watching movies or TV late into the night) from your life. You would feel a lot better and refreshed during the day.
5.) Deal With Stress Properly
Everything in Nigeria gives a man stress – from traffic hold-ups, no electricity, bad bosses, annoying bus drivers (and conductors), rude ladies etc. However you need to realize that mental and physical stress can reduce your T-levels.
This is because stress forces your body to produce “cortisol”. And the longer you remain stressed, the more your body would tend to favor the production of cortisol than testosterone.
Stress also encourages your body to produce aromatase and 5-alpha-reductase which are two enzymes that destroy the presence of testosterone in the body. If you want to reduce stress properly then:
- Limit your work to only 10 hours or less.
- Relax and do some deep breathing for about 5 minutes – do this every hour that you are working.
- Spend at least 2 hours every day doing something that is not related to work or exercise.
Even though there are lots of things here in Nigeria that would put us under stress, we both can still do things to reduce our stress levels so that our bodies can produce more testosterone.
6.) Do NOT Over Train When Exercising Or Lifting Weights
This is a very common mistake that a lot of Nigerian men make out of over zealousness. When you are exercising to lose weight or you are lifting weights, you need to make sure that you are not overdoing it.
This is because exercising excessively increases your cortisol levels and remember, that this is a stress hormone that destroys your testosterone levels.
There has been concrete research that shows clearly that over training can lower your T-levels by as much as 40% – so it would do you some good to limit your exercising and weight lifting sessions to no more than 2 hours a day!
7.) Stop Drinking Alcohol
Just like I talked in my previous on article on getting stronger and harder erections naturally, regular consumption of alcohol takes a big toll on your body. Alcohol consumption disturbs your manly hormones.
Asides from reducing your T-levels, it also lowers your growth hormone levels – and this means you would tend to age faster because of this deficiency.
If you are going to take alcohol, I would say limit it to no more than 1 medium glass of red wine – doing this would also help your heart.
8.) Get Some Sunlight
As simple as this may sound, getting at least 15 minutes of early morning sunlight (before 11 am) can help increase your testosterone levels by as much as 120%.
This is because your body produces vitamin D when you are exposed to mild sunlight. And vitamin D helps in the healthy development of the nucleus of the sperm cell, and also helps maintain sperm count and semen quality.
You don’t even have to take oral vitamin D supplements, mild sunlight is more than enough – if your job does not allow you to stay outside between 9 – 11 am, well vitamin D supplements might be your last resort.
9.) Take Vitamins And Minerals Supplements Daily
Minerals like Zinc, Selenium and vitamin A and E help stimulate your body to produce more testosterone.
The easiest way to get these minerals and vitamins into your body is by taking supplements. However the best way to get these vitamins and minerals is through your diet, by eating foods like: shellfish, carrots, kale, almonds and sunflower seeds.
But let’s be realistic most of us Nigerian guys go for whatever food is available, so I encourage you to go to a pharmacy near you and ask for Zinc, Selenium, Vitamin A and Vitamin E supplements. For some of them, you might get them individually, while for some, they would be in combination with other minerals and vitamins.
Do you want to feel youthful, alive and more “manly” then make sure that you implement all 9 of them properly! If you implement all these 9 tips, gradually you would begin to see a gradual improvement in your sex drive, energy levels and erection hardness.
Cheers… and have a great sex life!