How do I boost my testosterone?

Starting at age 30, testosterone levels in men usually start slowly decreasing and will continue to decrease as aging happens.  If you’re looking for natural ways to boost your testosterone levels, there are some safe, healthy ways to do this. 

First of all, if you’re overweight, shedding extra pounds can help increase your testosterone levels.  So, start limiting processed sugar, processed foods, and refined carbs.  Instead, build up your intake of fresh fruits and vegetables and start a regular exercise routine.  Even just walking a few times a week can help get you back in shape and help you lose some of those unwanted pounds.  

Second, supplementing with zinc can help increase your production of testosterone.  It’s estimated that men lacking in testosterone are usually deficient in zinc levels so supplementing your diet with this can show significant results.  You can increase zinc intake by eating foods that have high zinc levels like fish, raw cheese, beans, yogurt, or kefir.  Talk to your doctor before trying additional over the counter zinc supplements.  In addition, vitamin D is a vitamin that you’ll want to have plenty of.  This can help increase levels of testosterone and can in turn, boost libido. 

Next, minimize stress levels.  When you’re under a lot of stress, your body naturally gives off high levels of cortisol which can block testosterone.  Chronic stress is not healthy for anyone, so finding ways to relax and unwind is important not only for physical health, but emotional well-being too. 

Eating healthy fats is also an important part of building testosterone.  Healthy fats are those fats found in nuts, avocados, olives, olive or coconut oils, or grass-fed meats.  Your body requires these types of fats, so eat up!