Ever since the discovery and identification of hormones like testosterone and estrogen, the former has been associated with the “manly” man (think Bruce Willis in “Die Hard”) and the latter with the females. While you might not need to run barefoot through a Japanese office building to rescue hostages from a group of terrorists, you probably could use an increase in testosterone.
Like penis size, women say they don’t care about how much testosterone a guy has, but the research shows different. In studies, women were more apt to choose men with features caused by increased testosterone like a deeper voice, or a more masculine face, particularly during ovulation. But we don’t need scientists to tell us that women prefer manlier men, right? If you want to improve those manly features, there are some ways that you can increase your testosterone naturally.
What is Testosterone?
Contrary to popular mythology, both males and females have testosterone, just as both sexes have estrogen. It’s all in the levels how feminine or masculine you look, sound and act. This hormone resides in the testes, ovaries and adrenal glands and it produces male characteristics like a deep voice, a masculine face or body, increased sperm count, increased muscle mass and much more. While you can theoretically have too much testosterone, or “T”, most men could use a little more and there are surprising health benefits to increasing it like: elevated mood, improved circulation, increased BMR and more.
Don’t Take Supplements
The easiest way to increase testosterone would be to take supplements but I do not recommend this. It has been confirmed in several studies that the body will suppress natural testosterone production when given extra testosterone, so in the long term it will do you more harm than good. What you need to do is encourage your body to produce more of this hormone through the right exercise and a good diet.
How to Increase Testosterone Naturally
- One of the best ways that you can increase your T naturally is by exercising. No, not that easy jog you do on the gym treadmill every morning, hoping no one can overhear you playing Maroon 5 in your ear buds. You need real exercise that makes you feel like a man and takes you to the limits of your endurance. Boxing is a good choice, as well as sprinting, playing sports (not Madden NFL 15) or weight lifting.
- Eating foods with the good cholesterol (HDL) can actually help increase testosterone because HDL is one of the primary building blocks of the man ‘mone. Cholesterol makes up part of the cell wall in every structure in the body and medical experts have been studying the effect of testosterone and cholesterol on each other for decades now and the science says that if you raise your good cholesterol, you’ll raise your testosterone as well. Plus raising your HDL will lead to a reduced risk for heart disease. Eggs are a great source of cholesterol and they’re very nutritious.
- Eat a fish and get yourself some zinc. It is one of the factors that determine how much testosterone your body will produce. If you increase your zinc levels, you’ll increase your testosterone levels.
- Vitamin D. Most of us don’t get enough of it and it increases testosterone if you take the amount you’re supposed to get every day.
- Reduce stress if you want to get some of your T back. When you get stressed, your body produces a hormone called cortisol. That particular hormone’s only job is blocking the production of testosterone, so you want to avoid stress whenever you can.