Regardless of whether you are in your 40s or 80s, there is a good chance your testosterone level is getting lower than it is supposed to be. Low levels of testosterone, in both men and women, can lead to a number of serious health conditions, including increased risk of depression, low sex drive, obesity, and low energy. Do you feel like you need a nap in the middle of the day? I know I did. There are ways to increase low t, without medications and prescriptions. I would like to discuss many of these natural ways to increase low t in the following sections.
To find out if low testosterone is affecting your life, read my article on that subject HERE.
Getting Some Exercise Is An Important Key To HIGHER Testosterone
I know you didn’t want to hear that but it is true. Exercise is one of the best natural ways to increase low t without a prescription or even a natural supplement. For example, one good exercise you can do is sprints. Try doing multiple sprints on the treadmill on your days off from weight training. You can even do your sprints on a bicycle or elliptical trainer. Try to do 5-10 short sprints when you do a sprint workout. Sprint no longer than 15 seconds and rest after each sprint for about 3 or 4 times the sprint period. It is best to do a sprint workout 2-3 times a week for best results.
Heavy lifting is another proven method of increasing testosterone. Heavy lifting includes the bench press, deadlift, and squats.
It is best to do sets with low reps as follows:
- 4 sets of 8 reps on the bench press followed by 4 sets of 8 reps of squats.
- 4 sets of 8 reps of deadlifts followed by 4 sets of 8 reps of pull-ups.
The sets and reps can be modified to best suit your workout needs but these are good general rules.
Another amazing way to increase your low testosterone to higher levels is with High Intensity Interval Training (HIIT). Check it out by CLICKING RIGHT HERE where I provide everything you need to know about HIIT.!
Let’s Get Excited and Lose Some Weight with Something Like the 2-Week Diet.
Yes, I know, it is easier said than done. I am right with you. But there are lots of ways to lose weight. Eating right is the best way to lose weight and is one of the ways to increase low T. I don’t pretend to be a weight loss expert but I know that the main thing I had to do is stop eating all the things that contained a lot of sugar. If you can cut out junk food, and you know what I am talking about, you will lose weight and increase testosterone levels. Eat more salad, without tons of dressing. Get rid of all those snacks, like chips and popcorn and cookies and ice cream, and replace them with fruits and vegetables.
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Please Make Sure You Are Getting Enough Zinc, Even Though You Aren’t The Tin Man.
The mineral zinc is important for your body to produce testosterone, and supplementing your diet for just six weeks has been shown to cause a huge improvement in testosterone among men with low levels. Research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it and even helped protect men from reductions in testosterone levels when over-exercising.
It’s has been estimated that as much as 45 percent of adults over the age of 60 may have lower than the recommended amount of zinc that is needed
Your diet is always the best source of zinc. Along with foods high in proteins like meats and fish, some other good dietary sources of zinc include raw milk, raw cheese, beans, and yogurt. It can be hard to obtain enough dietary zinc if you’re a vegetarian, and sometimes even for meat-eaters as well, because of conventional farming methods that rely heavily on chemical fertilizers and pesticides. These chemicals deplete the soil of nutrients, including nutrients like zinc that must be absorbed by plants in order to be passed on to you.
Foods that include the zinc you need are oysters, lobster, crab, beef(roast), pork chops, and cashews to name a few. Incorrectly cooking your food can decrease the amounts of zinc as well.
If you decide to use a zinc supplement, stick to a dosage of 20 – 30 mg a day for men or at least less than 40mg, as this is the recommended adult upper limit. Taking too much zinc can interfere with your body’s ability to absorb other minerals, especially copper, and may cause nausea as a side effect.
Have You had Your Daily Recommended Dose of Vitamin D?
This one is really easy, get some sun.
It’s true, to get your levels into the healthy range, sun exposure is the BEST way to optimize your vitamin D levels. Exposing a large amount of your skin until it turns a very light shade of pink, as near to noon as possible, is typically necessary to achieve adequate vitamin D production. If sun exposure is really not an option, a safe electric tanning bed can be used. Electric is better to avoid the EMF in magnetic tanning beds.
As a last resort, a vitamin D3 supplement can be taken orally, but research suggests the average adult needs to take 8,000 IU’s of vitamin D per day in order to elevate their levels above 40 ng/ml, which is the absolute minimum for disease prevention. I currently take 10,000 IUs once a week.
Here is the best Vitamin D supplement I recommend:
I Hope You Start Increasing Your Low T levels NATURALLY, today.
As you can see, there are many natural ways to increase low T, so you don’t have to take a medical prescription. There are also many really good natural/organic supplements out there. We will cover those later.
I am currently doing all the above, for my own low T issues. I have much more energy. I feel better and much stronger. I do not get tired as I used too. I am losing weight using an awesome two-week diet that I found in my research that has produced amazing results.
Best of luck to you all and here’s to increasing your testosterone levels and getting back to the younger feeling you!!