Having healthy levels of free testosterone is critical to feeling strong, active, and vibrant as you get older. Unfortunately, many men experience a rapid drop in T levels despite their best efforts. There’s good news, though: there are still MANY things you can do right now to get your body back on track.
Read on for our healthy ways to increase free testosterone. They require nothing crazy or complicated— just simple stuff you can do right now with what you already have. Your body will thank us.
Exercise hard and often
If you want to feel young, strong, and energetic, you can’t spend each day sitting on the couch watching television and eating potato chips. You MUST get into a gym and exercise.
But how you exercise is just as important. Sure, jogging and cardio are a nice way to get the blood pumping and burn calories. But if you want to keep your free testosterone levels healthy, you should lift weights and build lean muscle.
Weight lifting can stimulate a massive change in your body. It can slash fat and help you get that total-body transformation you’re looking for — at any age.
Use heavy strength exercises like squats, deadlifts, and presses that target a lot of muscle groups at once. By adding more muscle and strengthening your bones, you can help your body maintain optimal free testosterone levels.
Sleep eight hours a night
Sleeping at the proper times can make the difference between mediocre results and amazing results. You need adequate sleep for your muscles to recover and grow.
Here are a few tips for better sleep:
- Stop using electronics — TV, cell phones, computers, etc. — an hour before bed. The bright blue light from the screen can interfere with your circadian rhythm and ruin your sleep. If you have to use them, use filters to reduce the blue light or try special blue-light-blocking glasses.
- Reduce caffeine consumption in the afternoon. It can stay in your system longer than you think.
- Keep your bedroom as dark, cool, and quiet as possible.
- Get more sunlight during the day. (But more on that later.)
Rduce your stress
Work, family, traffic, finances… it can all make you feel stressed and tense, which can affect your free testosterone levels.
Too much worry or frustration can increase the stress hormones in your body, which might lead to worse performance and more body fat. (Stress can also negatively affect your libido, which isn’t good either.)
Make an effort each and every day to keep your stress levels low. Adopt a positive mindset and try meditation. Fortunately, it doesn’t require a lot of time. All you need is 10 minutes a day to relax, close your eyes, and meditate to make a massive difference. Exercise is another great way to de-stress.
Eat whole foods
Processed foods are filled with refined oils, sugars, and artificial ingredients that can really do a number on your body. Focus on eating whole, healthy foods, such as fish, lean meats, vegetables, fruits, healthy fats, and whole grains.
A balanced diet of natural foods can help you maintain a healthy weight and healthy free testosterone levels.
Eat healthy fats
Before it was believed that low-fat diets were the way to go to maintain good health and fitness. But now we know healthy fats play a vital role in optimizing free testosterone. If you’re not eating enough healthy fats, then you could be hurting your body.
The key is you need to get it from good sources — not pizza, French fries, and nachos. Choose healthy sources of fat like olive oils, animal fats, avocados, coconut oils, nuts, and fish oil. Avoid trans fats and hydrogenated oils, which are not real fats, but artificial.
Healthy levels of Vitamin D are critical to overall male health. There’s also a potential link between low Vitamin D levels and low T-levels. As it turns out, spending time outdoors really is that important.
Fortunately, sun exposure is simple, easy, and free. Most doctors recommend around 10 minutes with your skin exposed to sunlight three or four times per week. Anything longer and you should wear sunscreen.
If the weather gets cloudy or cold, you still have a few options. First, get more sun during the summer months to load up your vitamin D stores for the winter. (Unfortunately, even on a sunny day in the winter, you might not be able to get vitamin D because the sun’s angle is too low.) Second, invest in a solar simulator, which mimics natural sunshine. The latter is not the same as the sun, but it can help you maintain your circadian rhythm and prevent the “winter blues.”
Take the right supplements
Another way to optimize your T-levels is to take a free testosterone supplement. Along with our other tips, a free testosterone booster can help you restore your T-levels, which have started to decline with age.
With the award-winning Nugenix Free Testosterone Booster, you can feel significantly stronger, younger, and more energized after just a few weeks. Best of all it’s safe, non-habit-forming, and drug-free. Try it out by claiming a 14-day sample.