{"id":466,"date":"2023-04-20T08:47:24","date_gmt":"2023-04-20T08:47:24","guid":{"rendered":"https:\/\/blog.muscleblaze.com\/?p=466"},"modified":"2023-04-20T08:47:25","modified_gmt":"2023-04-20T08:47:25","slug":"top-12-tips-to-boost-testosterone-naturally","status":"publish","type":"post","link":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/top-12-tips-to-boost-testosterone-naturally\/","title":{"rendered":"Top 12 Tips to Boost Testosterone Naturally"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img1.hkrtcdn.com\/ff\/INSIDE%20IMAGE%20850x300%20A_6.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">For a muscle building enthusiast, biceps matter! However, there are times when they find themselves stuck in a growth plateau. In such situations testosterone, the primary male hormone that defines male sexuality and reproduction can come to their rescue and help them accelerate their gains. Other than influencing libido, this hormone is also responsible for determining muscle mass and bone density in men. However, as you age the hormone begins to flag which can happen to men as young as 30.&nbsp; Beginning with resistance training, there is a lot you can do to boost testosterone naturally.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>SLEEP WELL<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do you watch late night shows? Then it&#8217;s high time you switch off that idiot box. How many hours you sleep impacts the production of testosterone hormone? \u00a0How many hours you sleep will impact the production of T hormone? Partial sleep restriction lasting one-week (5h\/night) in a laboratory setting has been shown to\u00a0<a href=\"https:\/\/jama.jamanetwork.com\/article.aspx?articleid=1029127\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">decrease overall 24-hour testosterone levels in healthy young men by ~15%<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>OPTIMISE YOUR LEVEL OF VITAMIN D<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin D is a fat-soluble vitamin that has qualities of both a vitamin and a hormone. &nbsp;It prevents muscle weakness and is involved in the regulation of heartbeat. Vitamin D in optimal quantity is required for maintaining reproductive health. Though India gets ample sunshine but such is the dichotomy that vitamin D deficiency is prevalent in 70 to 100 percent of the population.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>MAKE FRIENDS WITH HEALTHY FATS<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fats are often regarded as dietary villains, which is not right. Other than monounsaturated and polyunsaturated fats found in nuts and vegetable oils, healthy fats include saturated fats from animal sources. The foods including healthy fats are organic eggs, milk, butter, nuts, olive oil and coconuts. A study published in the &#8220;Journal of Applied Physiology&#8221; found that diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img1.hkrtcdn.com\/ff\/Natural%20Testosterone%20Booster.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&nbsp;DRINK WATER<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dehydration even of a\u00a0mild kind is not good for your testosterone level because it interferes with the exercise-induced rise in testosterone.\u00a0 Dehydration increases the level of cortisol,\u00a0\u00a0 a stress hormone. \u00a0One\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18617629\" rel=\"nofollow\">study by Volek et al<\/a>. actually tested the effects of hydrated state, dehydration by 2,5%, and dehydration by 5% on their hormonal effects during exercise and found that the less water the subjects drank, the higher their cortisol and lower their testosterone levels were.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&nbsp;<\/strong><strong>BOOST YOUR INTAKE OF BRANCHED CHAIN AMINO ACIDS<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most of you would know that Branched Chain Amino Acids found liberally in whey help support muscle synthesis. If you wish to maximise your BCAAs advantage, you need to boost your testosterone level and include it with resistance training. Your favourite&nbsp;<a href=\"https:\/\/www.muscleblaze.com\/categories\/proteins?navKey=CL-1703\" target=\"_blank\" rel=\"noreferrer noopener\">whey protein shake<\/a>,&nbsp;<a href=\"https:\/\/www.muscleblaze.com\/categories\/pre-post-workout?navKey=CL-1709\" target=\"_blank\" rel=\"noreferrer noopener\">post-workout<\/a>&nbsp;is a good source of&nbsp;<a href=\"https:\/\/www.muscleblaze.com\/categories\/bcaa?navKey=CL-3588\" target=\"_blank\" rel=\"noreferrer noopener\">BCAAs<\/a>.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>N<strong>utrients<\/strong><\/td><td><strong>Whey Protein<\/strong><strong>I scoop 33g<\/strong><\/td><td><strong>Chicken<\/strong><strong>100g<\/strong><\/td><td><strong>1 Egg<\/strong><strong>50g<\/strong><\/td><td><strong>Pulses<\/strong><strong>100g<\/strong><\/td><td><strong>Benefits<\/strong><\/td><\/tr><tr><td>BCAAs<\/td><td>5.6g<\/td><td>3g<\/td><td>1.3g<\/td><td>1g<\/td><td>Higher BCAA values ensure quicker recovery post workout.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>AVOID SUGAR<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Simple sugar is devoid of nutrients and is plain calories. Moreover, each time you eat foods rich in sugar your insulin levels go up which is not good for your testosterone.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img1.hkrtcdn.com\/ff\/INSIDE%20IMAGE%20850x300%20-F_0.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&nbsp;<\/strong><strong>GET ZINC<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research proves that zinc has a crucial role in modulating testosterone level in men. Your diet is the best source of zinc; along with protein-rich foods like meats and fish. If you decide to supplement zinc, stick to a dosage less than 40mg, because a higher dosage may affect your body\u2019s ability to absorb other minerals, especially copper.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&nbsp;STRESS LESS<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chronic stress is an outcome of modern lifestyle. It elevates your cortisol levels that have a negative effect on testosterone hormone. Stress less to boost testosterone. Learn to go with the flow and meditate, if you can to keep a tab on your stress level.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>INCLUDE CHOLESTEROL<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sounds strange? Not really, if you wish to boost your testosterone because this hormone is derived from cholesterol. Research studies have demonstrated a strong relationship between HDL (the good cholesterol) levels and free testosterone levels. Since a majority of testosterone in your body is attached to proteins, only the freely available masculine hormone is readily available to be absorbed by the tissues in hours of need, like muscle building.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.healthkart.com\/connect\/sites\/default\/files\/small_banner%2090x90px-09%20%282%29.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>GO SLOW ON STRENGTH TRAINING<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Strength training has a positive impact on your testosterone levels. To get the real benefits, you need to<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Engage a large number of muscles through deadlifts, squats and bench presses<\/li>\n\n\n\n<li>Lift heavy enough. Persist till you reach muscle failure<\/li>\n\n\n\n<li>Choose weights that will enable you to reach muscle failure by 10 reps to stimulate testosterone<\/li>\n\n\n\n<li>Do all this in a short period of time<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>SHORTER WORKOUTS WITH SHORTER REST DURATIONS<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The proverb more is merrier is not applicable when you&#8217;re seeking to amp your testosterone levels. Research studies prove that workouts lasting longer than an hour result in increasing levels of muscle wasting cortisol hormone that affects the production of testosterone. Moreover, rest periods of one minute or less is required to elicit a positive response from the muscles for the release of the testosterone.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00a0LOSE WEIGHT<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A research presented at the Endocrine Society 2012 found that obese men are low on testosterone. Naturally, to increase testosterone you need to lose weight.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recruit these 12 tips to pump up your testosterone levels for rock hard muscles.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Testosterone, the primary male hormone has the potential to maximize muscle gains. Read more about top 12 evidence-based tips to boost testosterone naturally.<\/p>\n","protected":false},"author":5,"featured_media":467,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-466","post","type-post","status-publish","format-standard","has-post-thumbnail","category-bodybuilding","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Top 12 Tips to Boost Testosterone Naturally<\/title>\n<meta name=\"description\" content=\"For a muscle building enthusiast, biceps matter! 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However, there are times when they find themselves stuck in a growth plateau\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/top-12-tips-to-boost-testosterone-naturally\/\" \/>\n<meta property=\"og:site_name\" content=\"MuscleBlaze Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-20T08:47:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-20T08:47:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2023\/04\/Testosterone.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1350\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Shaivy Choubey\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shaivy Choubey\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/top-12-tips-to-boost-testosterone-naturally\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/top-12-tips-to-boost-testosterone-naturally\\\/\"},\"author\":{\"name\":\"Shaivy Choubey\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#\\\/schema\\\/person\\\/ddd86dac214871db410de0d62fd5b934\"},\"headline\":\"Top 12 Tips to Boost Testosterone Naturally\",\"datePublished\":\"2023-04-20T08:47:24+00:00\",\"dateModified\":\"2023-04-20T08:47:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/top-12-tips-to-boost-testosterone-naturally\\\/\"},\"wordCount\":883,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/top-12-tips-to-boost-testosterone-naturally\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/Testosterone.jpeg\",\"articleSection\":[\"Bodybuilding\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/top-12-tips-to-boost-testosterone-naturally\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/top-12-tips-to-boost-testosterone-naturally\\\/\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/top-12-tips-to-boost-testosterone-naturally\\\/\",\"name\":\"Top 12 Tips to Boost Testosterone Naturally\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/top-12-tips-to-boost-testosterone-naturally\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/top-12-tips-to-boost-testosterone-naturally\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/Testosterone.jpeg\",\"datePublished\":\"2023-04-20T08:47:24+00:00\",\"dateModified\":\"2023-04-20T08:47:25+00:00\",\"description\":\"For a muscle building enthusiast, biceps matter! 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She has an extensive knowledge and understanding in crafting, editing, and proofreading the content of infertility treatments (IVF, ICSI, IMSI, Surrogacy, etc.), surgical procedures, sexual well-being issues and their treatments (ED, PE, Low Libido, PCOS, PMS, and more), weight management, diabetic care, skincare, hair care, nutrition and general lifestyle; moreover she has an in-depth knowledge in cosmeceuticals, pharmaceuticals too. Her career started in 2018 holding a designation of a web content writer in one of the fertility clinics in Delhi, the very previous organisation she was into - she holds the esteemed position of senior content writer, continuing her journey in nutraceuticals, wellness, and fitness. Currently she is working at HealthKart as an Assistant Content Manager, where she proofreads, edits, strategizes the content, scrutinises articles\\\/ blogs\\\/ PDPs available in the website, and publishes the high-quality content incorporating the standard SEO practice. When not working, she loves to sing, read, do yoga and zumba. Expertise Infertility, Health and Wellness, Fitness, Sexual Well-being, Pharmaceuticals, Skincare, Haircare, General Lifestyle, Nutrition, Medical, Nutraceutical Education English Honors from Delhi University Masters in Literature from IGNOU Certifications PGDT (Post Graduation Diploma in English Translation) DCE (Diploma in Creative Writing) Diploma in web designing and graphics Microsoft office specialist\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/author\\\/shaivy-choubey\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Top 12 Tips to Boost Testosterone Naturally","description":"For a muscle building enthusiast, biceps matter! 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