If you are a man, you have probably wondered how to increase testosterone naturally. First, I just want to make it clear that in case you didn’t know, testosterone is one of the most important hormones that determine the virility of a man. Its function is to boost muscle and bone strength, reduce body fat, increase sex drive or libido in general, as well as everyday stamina. Oh and did I mention it also helps prevent osteoporosis? No doubt, having plenty of testosterone truly brings many physiological and psychological benefits. So as you can see, a lack of testosterone in a man’s body would be, not only disastrous to him, but also to his partner and loved ones as a whole.

To make matters worse, as we age, most of us men begin to notice a gradual drop in our testosterone level. This gradual decline is even more pronounced for those 40 years of age and up. However, the good news is, it is not an irreversible process. There are ways to prevent, stop and/or reverse this decline.

But one still needs to exert a great deal of caution when looking for ways of how to increase testosterone naturally. The simple reason being there are so many medications and patches currently on the market, none of which have been proven to be effective. Some products claim that if applied to the skin daily, can raise the testosterone level in men. See, this is where folks need to be extremely cautious. Commonsense should suggest that messing with nature often results in unintended consequences and often produces adverse effects sooner or later. The fact of the matter is, scientists have yet to come to a conclusion on the negative consequences of these testosterone enhancing pills and patches. So why don’t we let them finish up their work first, before we can take the leap of faith that these artificial products are promoting. Besides, what has happened to natural ways to help increase testosterone? Solving a condition naturally should always be the first avenue before seeking artificial methods, under any circumstance.

How to Increase testosterone level naturally

There are multiple ways of how to increase testosterone naturally. But if they were to be segmented into two broad categories, they would be 1) exercising and 2) nutrition.

1. Exercises to help raise testosterone naturally

Some claim that lifting very heavy weights is the only type of exercise that can help increase testosterone naturally. Although heavy lifting does boost testosterone level, thankfully, it is not the only exercise that can help you raise your testosterone level naturally. Any intense exercise that engages the majority of your muscle groups will contribute to driving up your testosterone. When I say intense, I mean “very” intense. Because remember, no pain, no gain. Here are two examples of exercises that increase testosterone naturally:

Squat Press with Dumbbell: Use a moderate weight dumbbell and dip really low, then press up with your legs. Keep alternating hands. Do this until failure, meaning until you can no longer do another one. This squat press exercise engages many key muscles in your leg. Just make sure you maintain proper form, as Squat, just like any other workout exercise, can cause significant injury over time if not performed the right way.

High Intensity Interval Training: Any high intensity interval training routine that uses your body weight as strength training equipment should be perfect. The key here is very minimal break in between your sets. In the routine on the link above for instance, you are going through five different body-weight exercise routines of one minute each, with only 10 second break in between sets. Once you finish the cycle, rest for 30 seconds and then repeat the entire session again for five times total. This should last about half an hour. Then stretch for about 3 to 5 minute at the end. This exercise routine, if performed every other day, is a great way to help increase your testosterone level naturally.

2. Food that help raise testosterone naturally

It is not a secret that your level of testosterone is vastly affected by your nutrition. There are plenty of foods you can add to your nutrition arsenal, in the quest for testosterone boost. Examples are:

Red meat: Don’t be afraid to get in touch with your inner instincts of being a carnivore. The fact is, increasing your intake of red meat helps increase your level of testosterone production, period. However, let me underscore that you want to go for hormone free and grass-fed red meat. This is because animals that are fed this way provide high levels of omega-3 fatty acids. And I know some might scream Red meat equals Saturated fat! The truth is our bodies do need a certain level of saturated fat in order to produce certain hormones and conduct certain chemical reactions. In order to balance out the effect of too much saturated fat that comes from animal protein, consume fibrous vegetables such as cabbage or Brussels sprouts or broccoli.

Oyster or any zinc-rich food: Oysters have been consumed for centuries as natural aphrodisiacs in many parts of the world. The reason is, they are very rich in zinc, a potent mineral that directly contributes to the production of testosterone.

Nuts and Seeds: Nuts are packed with Omega-3 fats, which are not only great for fostering good cholesterol, but the majority of seeds also contain high degrees of zinc and Vitamin E, which are bound to boost your testosterone level naturally.

Other ways how to increase testosterone naturally:

•  Have frequent sex: According to scientists, simply having an erection triggers a significant rise in testosterone, which in turn triggers an increase in energy, strength, and overall vitality. Having sex frequently is a healthy way to boost your testosterone level. For men, there is obviously a discussion around whether too many frequent ejaculations is harmful to you. Regardless of the answer, every man should learn ejaculation control (study Kegel exercises for example – they are a great natural remedy to premature ejaculation). It is not just a health issue; it can also save your relationship.
• Avoid or give up smoking: Research has demonstrated that smoking leads to a drop in testosterone level, but also worse, shrinkage of genital size (this one according to the Boston University School of Medicine). The reason is smoking not only damages blood vessels in the lungs, but also in the penis!
• Stay away from negative stress: If you get angry very quickly or worry too much, or have a grumpy attitude, your blood pressure can rise over time. High blood pressure is negatively correlated to low testosterone level. Therefore, attempt as much as possible to keep a smile on your face at all time. It is not only pleasant to other people; it is also very beneficial for your health.

RELATED: Testosterone according to Wikipedia

Conclusion on Ways to boost your testosterone or how to increase testosterone. Incorporating zinc-based nutrition and high intensity interval training routines in your daily life, as well as keeping your sex life omnipresent, while lowering your stress level are all great tips that WILL help prevent, stop, and reverse the declining trend in male testosterone. Good luck on living a great and healthy life!