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If you're interested in increasing your testosterone, then the first thing that most people think about is taking an external source to boost your levels. Taking external testosterone can be dangerous, though, and can have side effects. Also, unless you're eligible for testosterone replacement therapy, then most external steroids are illegal or impractical to get, depending on where you live. Outside of taking an anabolic steroid, you may think about taking a testosterone supplement. You've most likely seen these advertised by supplement companies as a way to naturally increase your testosterone levels.
Unfortunately, the effects you'll get from these legal supplements will be small at best. There are ways to increase your testosterone naturally, though. Follow these steps below as your first steps to increase your testosterone before you look for any other external supplements.
1. Get The Sleep You Need
Sleep is the very first thing you should try to maximize before looking at anything else. Most adults get around 5-6 hours of sleep on average per night, rather than the recommended 8-9 hours that adults need to perform at their best. An experiment done in Chicago found that when testing healthy 24-year-old men sleeping for 8-10 hours a night versus only 5 hours a night, the difference between the two was a 25% drop in testosterone when sleep was restricted to 5 hours per night. By simply fixing your sleep pattern, you'll get a significant boost in testosterone without doing anything else.
2. Focus on Having a Balanced Diet
Outside of sleep, your nutrition is the next biggest factor in increasing your testosterone naturally. Being overweight will have a significant impact on your hormone levels, but so can yo-yo dieting. This means that neither extremes of diet are the best to optimize your testosterone levels.
Most people know what makes up a balanced diet, and a mix of foods that are nutrient-dense such as fruits, vegetables, nuts, and clean carb sources such as rice and sweet potatoes are essential.
Some people also forget about protein and fat, which are both very important macro-nutrients that contribute to building muscle and maximizing your testosterone levels. An excellent source for more information on what diet you should follow to maximize your testosterone levels is https://www.thenewalpha.com/.
3. Get Active
Another study found that the more exercise a person does is correlated with higher levels of testosterone. There's a balance, though, as doing too much exercise can also have a negative effect on your testosterone levels.
Heavy weight training is generally the best option for people wanting to maximize their testosterone, as in addition to lower fat having a correlation with a higher testosterone, increasing muscle size is also related to having higher testosterone levels.
Weight training 3-5 times a week is a good balance, with a focus on massive compound lifts that use as many muscles at the same time as possible. This includes exercises like squats, deadlifts, bench press, and overhead press.