How to Increase Testosterone Naturally?

When you consult a Doctor to treat Gynecomastia, the first thing he does is check your Testosterone levels. This hormone is produced by the testicles and is associated with the epitome of ‘manhood’. A male person will have both Testosterone and Estrogen hormones, but the former one is found abundant in males while the later is abundant in females.
Testosterone Benefits for Men
When this ratio gets reversed, the characteristics of the opposite sex will start to appear.

For example, if a male person has more estrogen than testosterone, then he may develop female characteristics like ‘man boobs’ aka ‘female breasts’. Likewise, if a female person has more testosterone content than estrogen, then she might notice male characteristics like excess body hair, muscular physique etc…

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So, in such cases, the Doctor usually suggests a Testosterone replacement therapy to get rid of man boobs naturally. However, it should be noted that there are a few ways to increase testosterone naturally, which are much better compared to the medical approach to reduce male breasts size permanently without any painful surgical procedure.

How to Boost Testosterone Naturally & Get Rid of Man Boobs?

You can find countless ways to increase the testosterone levels in men and the most popular methods include foods, activities, lifestyle changes etc… In this article let us discuss the activities and lifestyle change methods in detail. However, do note that the results vary from one individual to another depending on several circumstances.

#1.Stay away from Estrogen-like Compounds

It is found that high exposure to estrogen-like chemicals like BPA parabens may lead to a fall in the testosterone. Also, avoid excess alcohol consumption and usage of drugs.

To be in the safe zone, make sure to use only the products that are BPA-free.

#2.Zinc Helps in Increasing Testosterone

Including the mineral Zinc in your diet for as little as 6 weeks has been shown to increase testosterone levels in several men.

Best Sources of Zinc include:

  • Meat and Fish
  • Raw milk
  • Raw cheese
  • Beans
  • Yogurt

Note: Remember that over-cooking depletes the nutrients in your food. In case, if you prefer to take the Zinc supplements, then don’t exceed the dosage of 40 mg per day. Excess consumption of Zinc may lead to nausea.

#3.Vitamin D Deficiency Reduces Testosterone

The steroid hormone, Vitamin D is vital for a healthy development of the sperm cells (includes quality and count). The hormone also helps in boosting your libido.

The best source of Vitamin D is sunlight. If that is not possible for you, then you may use the Vitamin D3 supplements.

#4.Lose Weight to Double Your Testosterone

A scientific study performed on a group of obese and normal weight men found that the obese men had a testosterone level of 223 ng/dl vs 599 ng/dl for the normal weight men. That means, the testosterone levels in the men who are obese is almost less than half of what the non-obese men had. Such low testosterone levels can cause abnormal conditions like low libido, man boobs, loss of morning erections, fatigue and lack of sexual desire etc…

Here the reason for low testosterone in overweight people is the fat cells. They normally store the enzyme called ‘Aromatase‘, which converts testosterone into estrogen. So, if you’ve more fat, then you obviously have more Aromatase. That said, you’ll have higher estrogen and lower testosterone levels.

Hence, it is recommended to lose weight to boost your testosterone naturally. In order to shed pounds, you can either follow the 7 day GM diet or the 3 day Military diet, depending on your feasibility.

#5.More Sleep, More Testosterone

Scientists have found that men who sleep for longer hours had more testosterone than those who sleep less. It is because our body produces most of its testosterone while we’re in the sleeping phase.

#6.Have More Sex to Boost Testosterone

I’m sure you know that a man’s libido is a result of the enhanced testosterone levels, but does it work the other way? Yes! A 1990 study suggests that men who involve more often in a sexual intercourse found an increase in their testosterone levels. So, make love with your partner more often.

#7.Reduce Stress to Get a Boost in Testosterone

It is already proven that our body releases high amounts of cortisol when we’re under a lot of stress. This stress hormone blocks the effects of testosterone, thereby lowering the levels in the body.

Try to include meditation, laughter and yoga in your daily routine to reduce stress levels, which in turn will help in increasing the male hormones.

#8.Intermittent Fasting with High Intensity Exercise like Peak Fitness

Following the Intermittent fasting routine along with short interval-high intense exercises have been shown to boost the testosterone hormone.

Sample HIIT Workout

  1. Warm up for 2-3 minutes
  2. Run or exercise as hard as you can for 30 seconds
  3. Now, recover at a slow to moderate pace for the next 90 seconds
  4. Repeat steps 2 & 3 for about 7 times.

#9.Try to Eliminate Sugar from the Diet

When you consume sugar, there will be a spike in the insulin levels, which leads to low testosterone. It is to be noted that foods high in added sugar and fructose should also be avoided.

#10.Include Healthy Fats & BCAAs in your Diet

Both saturated and polyunsaturated fats are essential in building the male hormone. Also, boost your intake of BCAA (branch chain amino acids) from foods like cheese and whey protein.

Healthy Fats Include:

  • Coconuts oil
  • Olive oil
  • Palm oil
  • Almonds
  • Avocados
  • Organic Pastured Egg Yolks
  • Grass-fed meats
  • Butter made from organic milk

#11.Take these Natural Testosterone Boosters

Not all testosterone boosters are supported by the scientific researches. There is an Indian herb called ‘Ashwagandha’ which is tested and found that there is a 17% increase in testosterone levels and a 167% increase in the sperm count.

Even Ginger extract can boost the male hormone by 17%.

#12.Involve in a Competition to Raise Testosterone Levels

If you’ve a competitive mindset, then there are chances that your testosterone levels be increased 20 to 30 % more when you participate in any competition. This is because our brain is the ultimate decision maker that decides how much testosterone your testes has to produce. So, when it finds out that you’re in a competitive mood (also anticipation of sex), it sees it as a cue and stimulates production of the testosterone. However, do note that it rises in case of the winners and declines in the losers.

#13.Foods that Boost Testosterone Naturally

Testosterone is the most important hormone that helps in getting the most from your workouts. It helps in losing weight, increases sexual desire, and also lose man boobs. Here are a few popular foods that boosts the levels of testosterone in men:

  • Pomegranate
  • Shrimp
  • Pumpkin Seeds
  • Coconut
  • Olive oil
  • Cruciferous vegetables (Cauliflower, Broccoli)
  • Wheat Bran
  • Ricotta Cheese
  • Strawberries
  • Whey protein
  • Garlic

How Long Will it Take to See the Results?

Please note that not all things could happen overnight and it is the same with your journey to increase testosterone levels naturally. Normally, it would take around a month to see any noticeable changes in your testosterone levels. So, please be patient and you’ll surely see the results.

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