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11 Tips to Increase Your Testosterone Quickly & Naturally

If there's one thing that makes a man a man, it's testosterone.

This s3x hormone is responsible for many important things in the male body.

For bodybuilders and strength athletes, this hormone is invaluable.

A man with a lot of testosterone is seen as the Alpha man in optima forma and makes the difference between a real man and a young guy.

It not only ensures the building and maintenance of muscles but also contributes to maintaining your s*x drive, energy level, and mood.

However, testosterone is also a hormone that decreases rapidly in middle-aged men.

Here you can read how you can prevent the decrease in your testosterone as much as possible.

In this blog, you will get 11 tips to quickly and naturally increase your testosterone level, regardless of your age.

Let's start!

What you will learn in this blog include:

  • The truth about whether or not you can drink alcohol as a bodybuilder
  • The 9 Important Benefits of Testosterone
  • How many hours of sleep do you as a strength athlete daily need at least
  • The influence of vitamin D and zinc on your testosterone levels
  • Which fats your testosterone a HUGE boost giving
  • And much, much more.
Tips to Increase Your Testosterone Quickly & Naturally

What Is Testosterone?

As a bodybuilder you are beaten about it, but what exactly is testosterone and what function does it have?

Testosterone is the main male s*x hormone.

It is produced in the testes and it provides the male primary and secondary s*x characteristics.

You may now think that testosterone only occurs in men, but that is not true. Women also produce testosterone, only in much smaller amounts than in men.

The male s*x hormone testosterone is responsible for the physical changes that a boy goes through during puberty.

Male s*x characteristics to which testosterone contributes are:

  • Growth of the pen1s and testicles
  • Growth of pubic hair and body hair
  • Getting a heavier voice
  • Muscle mass and strong bones

Testosterone also plays an important role in sperm production and quality.

Benefits of Testosterone

Testosterone affects almost every aspect of your body and life.

A healthy and high testosterone level has countless benefits for men.

Some of the benefits of testosterone are:

  • Build and maintain muscle mass
  • strong bones
  • Energy and a higher libido
  • Confidence and a better mood
  • A healthy and strong heart
  • Improve sleep
  • weight loss
  • attraction
  • Inhibits aging

Now you understand why it is important for every man to maintain his testosterone level.

Disadvantages of Too Little Testosterone

Your testosterone levels can drop and remain low for a variety of reasons.

If your hormone balance is not in order, it can cause health problems.

Common symptoms of testosterone deficiency include:

  • Erectile dysfunction or less hard erections
  • mood swings
  • Little sense of s*x
  • Excessive sweating
  • fatigue
  • Fertility Problems
  • Decrease body hair
  • Bone decalcification
  • Sleep problems

How to know if your testosterone level is too low

If you recognize many of the issues listed below, it's time to see your doctor.

First, a blood test will determine whether you indeed have a testosterone deficiency.

The doctor can prescribe or recommend medicines to increase your testosterone naturally.

11 Tips to Increase Your Testosterone Quickly & Naturally

Tip #1: Stop Alcohol

If you want to keep your testosterone levels up, you'd better stay sober more often when you go to the pub with your friends.

Alcohol is bad for your training results, muscle growth, and testosterone.

Drinking a lot is bad for your testosterone production and can be dangerous for your fertility (quality of the sperm cells).

And did you know that beer is the worst alcoholic drink you can drink as a male athlete?

Hops in beer contain so-called phytoestrogens.

Estrogens (female hormones) lower your testosterone. In short, it disrupts the hormones in your body.

Beer contains a lot of calories, which ensures that you gain a lot of weight (fat) in the long run. Most people do not drink one beer, but immediately throw back ten when they go out.

And fat unfortunately also has the nasty property of producing even more estrogen.

Now you also understand why so many male beer drinkers struggle with beer bellies and man boobs.

  • But just to reassure you: don't alcohol consumption does little harm to your testosterone.

Your testosterone level may take a little dent when you drink, but it will return to its normal levels in no time.

If you, as a recreational athlete, grab a few golden rascals or drink a glass of wine on the weekend, then you don't have to worry.

It is mainly the ' binge drinkers ' – drinking large amounts of alcohol in a short period of time – who unnecessarily jeopardize their testosterone levels.

Tip #2: Avoid Stress

Years ago I worked for an employer. And this wasn't just any boss.

This man could have invented the Spartan upbringing.

He was incredibly strict and fixated on deadlines. I and my colleagues worked hard and received little appreciation in return.

I eventually became ill more and more, I could hardly move my thoughts and saw that my sporting performance was declining for inexplicable reasons.

Later it turned out that I had become chronically stressed.

And let chronic stress be a testosterone killer. Long-term stress can be a major cause of low testosterone.

If you experience a lot of stress and tension for a long time, your body will produce a lot of cortisol.

  • The stress hormone cortisol has a negative effect on your testosterone level and the male body breaks it down slowly (catabolic processes).

Symptoms resulting from prolonged stress:

  • Loss of interest in s*x
  • Breakdown of muscle tissue
  • Fatigue
  • Difficulty sleeping
  • depression
  • Lack of energy and interest
  • Irritability

In other words, the stress hormone cortisol blocks the positive effects of testosterone.

For optimal health and high testosterone levels, it is important that you learn to deal with stressful situations.

Do not underestimate the negative influence of stress on your training results and health.

Long-term stress ensures that as a bodybuilder you recover more slowly from heavy training and that the progression of muscle building stagnates.

You can never completely avoid and prevent stress, but it is possible to make yourself more resilient to stress.

Some useful tips for managing stress:

  • Ring the bell in time if you notice that the stress is too much for you
  • Realize that everyone makes mistakes
  • Stand up for yourself and dare to say no
  • Learn to prioritize and plan your work well
  • Eat healthily and exercise regularly

Tip #3: Limit Your Sugar Intake

To be fair, I also like some sweets every now and then.

It tastes good and it also causes some extra dopamine to be released in the brain.

But getting too many simple (fast) sugars every day is unhealthy for strength athletes and bodybuilders because it inhibits the natural production of testosterone.

  • Eating and drinking fast sugars – such as cookies, candy, soft drinks, and fruit juices – cause your blood sugar level to become out of balance.

“Should I avoid all products that contain sugar as much as possible?”

No, because strength athletes need carbohydrates as an energy source.

Not getting enough carbohydrates causes your body to attack your muscle tissue to get glucose.

There is a difference between simple carbohydrates and complex carbohydrates.

Simple carbohydrates are actually simple sugars that do not contain any nutrients (such as minerals, fiber, and vitamins).

Apart from the fact that simple sugars are tasty and give a good feeling, they have little added value.

It is much better to eat complex carbohydrates such as:

  • Sweet potatoes
  • Fresh vegetables
  • Rice and wheat products

These slow carbohydrates are gradually broken down in your body.

To maintain high testosterone levels, it is therefore important that you maintain a healthy and varied diet.

Tip #4: Make sure you get enough sleep

Am I sleeping well? How do you know if you're getting enough sleep?

Sleep plays a bigger role in your testosterone production than you might initially think.

Most people sleep too little due to the daily hectic and technological temptations.

Instead of a good night's sleep, they choose to spend hours scrolling on Facebook for the latest bits and pieces of other people.

And that while our body actually longs for rest and recovery.

If you, as a bodybuilder, value a high testosterone level, then you should try to close your eyes, according to the researchers at the University of Chicago.

Male subjects had to sleep for ten hours a few nights in a row, then their sleep was reduced by less than five hours.

It turned out that all men produced significantly less testosterone on the days that they slept less than five hours.

The short night's sleep of less than five hours reduced the amount of testosterone in the men's blood by ten to fifteen percent.

This amount of testosterone drop normally occurs as men age 10 to 15 years.

  • Adequate sleep is very important for muscle recovery, muscle growth, and maintaining testosterone levels.

Do you want to know how many hours of sleep you need at least?

  • Several sleep studies conclude that people need to sleep 7 to 8 hours a day to stay healthy.

For the late risers among us: staying in bed for more than 9 hours on average is just as bad for you as sleeping too little.

Tip #5: Strength Training As A Testosterone Booster

In addition to giving you a great workout in the gym, it's also one of the most effective ways to boost your testosterone levels.

As an avid bodybuilder, this is probably no secret to you, but Spanish researchers confirm it once again with scientific evidence. ( source )

These scientists did an experiment with twenty men who had never done strength training before.

Prior to the first training session, the hormones testosterone and cortisol were measured in their urine.

The men then had to exercise three times a week for four weeks.

At the end of the four weeks, the hormone concentrations were again measured before and after the training during the last training.

Strength training was found to have naturally increased testosterone production by as much as 40 percent compared to the first training session.

  • By regularly training with weights as a strength athlete, your body will produce more anabolic hormones and fewer catabolic stress hormones.

Are you slightly overweight or do you have a low libido?

Strength training ensures that you can quickly increase your testosterone in a natural way.

Short and Intense Workouts Ensure Maximum Muscle Growth

  • Another important thing to keep in mind is the amount of time spent in the gym.

Realize that a short workout in the gym is better for you than a long workout.

The level of the stress hormone cortisol will increase faster after – about – 45 minutes of strength training.

Beyond this point, your body goes into a catabolic (muscle-depleting) state and this is the opposite of what you want to achieve.

Avoid Overtraining and Take Your Rest

Taking your rest to sufficiently recover from heavy workouts is essential for building muscle mass.

Scientists at the American University of North Carolina discovered that overtraining can lower your testosterone level by as much as 40 percent.

So don't be afraid to take the necessary rest days with bodybuilding.

In fact, in addition to intensive training and eating well, getting enough rest is one of the most important factors to see progress in bodybuilding.

Tip #6: Take Extra Zinc For More Testosterone

Did you know that men lose a lot of zinc when ejaculating?

With each ejaculation, 5mg of zinc leaves the male body.

A little extra zinc won't hurt if you, as a strength athlete, have s*x regularly or if you shake hands with your 'best friend'.

Zinc is one of the few minerals that plays an important role in male testosterone production and sperm quality.

It has been scientifically proven that the intake of extra zinc significantly boosts testosterone levels in men with low testosterone levels. ( source )

Research has also shown that diets low in zinc lead to a significant drop in testosterone in men. ( source )

In short, zinc is an important mineral that should not be missed in a healthy diet.

You can increase testosterone in a natural way by taking food that is rich in zinc.

Good natural sources that contain a lot of zinc:

  • Spinach
  • nuts
  • Seeds
  • Dark chocolate
  • oysters
  • beans

If you decide to take a zinc supplement, stick to the maximum safe dose of 25 mg of zinc per day.

Taking too much zinc can cause stomach upset, vomiting, and diarrhea.

Tip #7: Use Vitamin D

Vitamin D is one of the most popular vitamins at the moment. Vitamin D ensures, among other things, strong bones and teeth and the maintenance of muscle strength.

But what may be more interesting for you as a bodybuilder is that taking extra vitamin D is good for your testosterone level.

According to Austrian scientists, most Western men have too little vitamin D in their blood.

Research shows that only eleven percent of the men studied have a healthy amount of vitamin D in their blood.

It was striking that the amount of vitamin D was related to the testosterone level.

The more vitamin D found in the blood, the higher the testosterone level.

The problem is that our diet contains too little vitamin D, so we mainly have to get it from the sun. However, most people do not get enough sun to make enough vitamin D.

Vitamin D supplementation can therefore do no harm at all as a bodybuilder.

"But Glenn I see that my multivitamin jar also contains vitamin D, is extra supplementation still necessary?"

Yes, even then I recommend extra vitamin D because the amount of vitamin D in multivitamins is often too little to increase your testosterone level.

  • You should really think of vitamin D pills of 400 to 1000 IU of vitamin D per day.

Tip #8: Tackle Your Overweight

A lean body looks aesthetically better and healthier, but it is also an effective way to increase your testosterone.

Being overweight makes men less masculine.

How come?

Fat layers mess up the hormones of fat men and lower their testosterone levels.

Fortunately, you can tackle obesity effectively with a healthy diet and a good training schedule.

  • According to Danish scientists, losing weight will increase your testosterone and the quality of your sperm in no time. ( source )

It is not for nothing that a link is often made between being overweight and fertility problems.

You only get the positive effects of weight loss if you lose weight in a responsible way.

Weight loss through a crash diet is deadly for your testosterone levels and the maintenance of your hard-earned muscle mass.

Tip #9: Have s*x More Often

s*x is not only tasty, but it is also healthy!

A more active s*x life increases your testosterone quickly and naturally.

Men who have s*x with their partner every week have a higher amount of free testosterone in their blood than men with less active s*x life.

If your s*x life is currently in a rut, try to break it.

Because the more s*x you have, the more often you want it.

Let me explain to you why that is.

By having s*x more often, a man gets higher testosterone levels. Higher testosterone levels in turn lead to a higher libido.

I can't make it more fun.

Tip #10: Eat Healthy Fats

Fats are often seen as a source of unhealthy food. Many people, therefore, cut fats from their diet.

But fats are necessary to keep your body healthy.

Now you should know that there are two types of fats:

  • Saturated fats
  • unsaturated fats

Which fats are the best to eat right now?

Normally, the advice is to avoid trans fats (fried products) and to eat saturated fats to a limited extent.

As a bodybuilder, it is important to know that you need both saturated fats – from animal and vegetable sources – and unsaturated fats.

These fats increase your testosterone levels.

But the ratio between them is important: eat more unsaturated fats than saturated fats.

Examples of healthy fats that boost your testosterone are:

  • Olives and olive oil
  • Coconuts and coconut oil
  • Raw nuts (almonds and pecans)
  • avocados
  • Wild salmon
  • Eggs
  • Grass-fed beef

Tip #11: Avoid Smoking and Drug Use

Okay, go ahead… it won't hurt to sin once in a while.

Even the most successful bodybuilder of all time - Arnold Schwarzenegger - enjoyed a joint and a glass of wine in his day.

But what do smoking and hard drugs do to your testosterone if you use it on a regular basis?

  • In any case, the muscle tissue of smokers appears to break down faster than the muscle tissue of non-smokers.

This was discovered by Danish scientists at the Muscle Research Center. ( source )

The cells of smokers and non-smokers took up amino acids just as well, only the production of muscle protein decreased in smokers.


  • The use of the party drug XTC also appears to be harmful to your hormone balance.

Both the male s*x hormone testosterone and the stress hormone increased when taking XTC.

But an increase in testosterone, that's a good thing, wouldn't you think?

Not if you realize that your cortisol level is going through an increase of no less than 800(!) percent.

And as a strength athlete, you want to keep this stress hormone as low as possible when you train.

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