Top 10 ways to increase your testosterone

Testosterone is the main sex hormone in males. It plays a critical role in libido, erectile function, mood, brain function, muscle mass, bone health, energy and even sleep. If you are experiencing any signs of aging or symptoms of low T, you might benefit from trying some natural ways to boost your own levels of testosterone.

There are a lot of companies trying to scare men who do not have low T into taking testosterone therapy. Unfortunately, testosterone therapy has several negative side effects (like hair loss) and can increase cardiovascular risks for certain men. There are signs you shouldn’t take testosterone therapy that you should be aware of. Men who are overweight or have sleep apnea or heart trouble should not take testosterone therapy and may want to look into more natural treatments for increasing testosterone.

If you are looking to increase your testosterone levels, natural methods are a good place to start. There are several healthy habits you can adopt to get your male hormone on the rise and support your good health overall. Even if your free testosterone levels are normal, or if you have only a few symptoms of declining testosterone, trying these natural ways to increase testosterone may help you see some improvement in your sexual health and in the way you feel in general.

1. Eat Foods That Boost Testosterone

Certain foods have been shown to increase testosterone in men. Pomegranate, beets, oatmeal (which contains the amino acid arginine) and watermelon (which contains citrulline that the body transforms into arginine) are all common foods that can help increase testosterone and erectile function.

2. Take Supplements

Because you cannot always eat enough of the foods that boost your testosterone levels, daily supplements are a convenient way to get the plant compounds and amino acids that can help improve testosterone levels. Natural supplements can help support balanced hormones and increase your testosterone levels.

Studies show that supplements such as Avena sativa, fenugreek, beet root, Tribulus terrestris, acetyl-L-carnitine, L-arginine and L-citrulline can help encourage testosterone production or make your testosterone more active.

3. Lose Weight

Maintaining a healthy weight can help you maintain your testosterone levels. Fat cells make estrogen, and obesity contributes to increased estrogen production. And when body fat increases estrogen levels, it may decrease your testosterone.

4. Exercise

When your testosterone decreases, it takes your strength and muscle mass down with it. Regular exercise boosts testosterone, so it is important to keep working out. Lifting weights and working large muscle groups are especially helpful.

5. Avoid A High-Protein Diet

When you pump a lot of protein into your body and bloodstream, your testes produce less testosterone. Protect your testosterone levels by including high-quality carbohydrates such as fruits, vegetables and whole grains in your diet. Protein should make up about 25 percent to 30 percent of your calories.

6. Have Sex

Here is some advice that everyone loves to hear: Have sex. Truly speaking, sex helps boost your testosterone levels. It also helps decrease stress and may help you sleep better, allowing you to check off two more items on this list.

7. Manage Stress Levels

The stress hormone cortisol blocks testosterone production, so it is important to manage stress. Some stress-management techniques include meditation, tai chi, yoga or any activity that relaxes you.

8. Limit Alcohol Intake

Alcohol increases the metabolism and elimination of testosterone from the bloodstream, plus it reduces the rate that the body produces testosterone. Cutting back on your drinking can help your testosterone level and help you sleep better at night.

9. Get More Sleep

Getting the proper amount of sleep can help with your testosterone production. There are several ways to help men sleep better at night, including creating and sticking to a sleep schedule, taking your phone or other electronic devices from the bedroom, and keeping your room cool and dark.

10. Avoid BPA

Bisphenol-A (BPA) is a chemical used to make plastic products and line aluminum cans. There is increasing evidence that exposure to low levels of BPA can create hormonal problems and even an increased risk for prostate cancer in men. Avoid endocrine disruptors by not using plastic water bottles, not eating canned food and not putting food in plastic containers.

Benefits Of Using Natural Ways To Increase Testosterone

The benefits of maintaining a healthy hormone balance provide you with more than just sexual benefits. There are other health benefits as well. Testosterone helps prevent osteoporosis, which causes loss of bone mass and weak bones. It helps you sleep better and can improve your mood. If you practice natural ways to increase your testosterone, you are going find that you have more energy and will be able to focus better on work and your relationships. Many of the ways to increase testosterone also improve your heart health and help you stay healthy, strong and active as you age.

Craig Cooper

By Craig Cooper

Craig Cooper is a serial entrepreneur, venture capitalist, author, and TV host of CNBC's "Adventure Capitalists". He is an “Ambassador” for both the global men’s health foundation “Movember” and 2XU, the performance sportswear company. He is the author of the Harper Collins book “Your New Prime: 30 Days to Better Sex, Eternal Strength, and a Kick-Ass Life After 40“. Follow Craig on Instagram @craigcooperrrr and Facebook.