There are many ways to raise your testosterone levels naturally, some of which we will discuss in this article. There are also supplements available called testosterone boosters, which claim to be able to raise your testosterone levels. In the last year or so, we have seen an explosion in the amount of these testosterone boosters that supplement companies market, most of which fall well short of their claims to make any changes to your physique. In fact, testosterone boosters were mentioned in our article on supplements to avoid, because of their lack of ability to change anything, including your body’s natural testosterone production. Instead of wasting your money on these useless and expensive supplements, we have listed 5 ways to naturally increase your body’s testosterone production.
Studies show that by using compound exercises in your workouts, instead of isolation exercises, you can raise testosterone levels naturally and effectively. So by using squats or deadlifts instead of the sitting quad extension machine on your next leg day, you will be developing your physique in more than just one way. And, if you’re just limiting yourself to cardiovascular exercise, then choose to jump rope or swim, instead of the stationary bicycle, because those too are compound exercises and will have similar benefits as compound lifts.
If you read our article on bodybuilding vitamins, then you know that zinc helps your body increase testosterone production. Instead of buying zinc tablets or other supplements containing zinc, just pick up a juicy stake or beef the next time you make a trip to the grocery store. Red meat is filled with zinc, and it is also heavy on the protein, which goes to show just how beneficial adding a little extra red meat to your diet is.
Believe it or not, taking a cold shower when you wake up in the morning is also another way to raise 
testosterone levels naturally. Studies by scientists have shown a link between the two, and while the reasoning is out of the scope for this article, we are inclined to agree, seeing as how many other benefits are associated with taking cold showers. So next morning, before stepping into a steamy shower, turn the temperature all the way down, you may not like it at first, but the benefits are numerous and well worth it. And who knows, you may end up liking it.
While this should already be part of your routine if you are trying to put on muscle, sleeping can also help you raise testosterone levels. Be sure to get around 8 hours of uninterrupted sleep every single night. If you’re having a hard time staying asleep, try taking 3 grams of melatonin 30 minutes before bed, and you should have no trouble staying asleep all night. Melatonin has its drawbacks though, you may wake up feeling very drowsy, and becoming dependent on any sort of drug for a good night’s rest is never a good thing.
Studies have also proven a link between feeling full and your testosterone levels. It seems that if you eat regularly throughout the day, your testosterone production will be elevated. This explains why many people report a much lower libido when cutting vs. bulking. Calorie-heavy foods with lots of monosaturated fats should help you feel full throughout the day, as well as foods like peanut butter and olive oil.
Following this set of guidelines, will go a long way to maximizing your body’s testosterone production. But keep in mind, the methods described here to raise testosterone levels naturally, are nowhere near as effective as actual hormone replacement therapy (HRT), which is sometimes needed for people with very low levels of testosterone.
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