How to Increase Testosterone Easily | Centrapeak

The male sex hormone, testosterone is hugely important for muscle growth and sexual function, as well as offering significant cognitive benefits. However, it’s not uncommon to see testosterone levels drop at some point or other.

So, whether you’re experiencing symptoms like low sex drive and fatigue or hoping to improve muscle mass and overall wellbeing, we’ve delved into five of the easiest ways you can increase your testosterone levels.

1. Improve sleep quality

Sleep and rest are essential to leading a healthy life, with reports indicating that, among other things, sleep fragmentation is proven to reduce testosterone levels. So, it’s important to get into a strong routine, following a couple of simple steps:  

• Limit sleep debt: Sleep debt refers to a long-term lack of sleep that gradually builds up over time. For instance, losing a few hours sleep each night will quickly accumulate over a week. It’s important to combat sleep debt quickly, or else you’ll spiral into chronic sleep deprivation. 
• Focus on sleep hygiene: Sleep hygiene refers to a series of healthy habits you can adopt to improve sleep quality and boost testosterone. For instance, stick to a fixed wake-up time, unplug from tech around 30 minutes before bed, and learn to wind down on an evening. 

2. Address your diet

It’s no secret that being overweight or obese can have a detrimental impact on your overall health and wellbeing, but did you know your diet can also impact testosterone levels?

Fortunately, addressing the types of food and drink you consume can reverse the effects and raise testosterone levels. Simple additions to your diet include:

• Fish and shellfish: Adding fresh salmon, tuna, oysters, and clams to your diet can increase zinc and vitamin D consumption, both of which can contribute to increased testosterone.
• Venison: Considered one of the best meats for low T, venison is low in fat and high in protein, making it the ideal red meat to trade in for beef or lamb.
• Spinach and kale: We all grew up being told the health benefits of eating our greens, but spinach and kale can also increase testosterone levels thanks to their rich levels of magnesium.
• Eggs: A great source of protein, vitamin D, and healthy fats, eggs are an excellent addition to your diet if you’re hoping to increase T. While you can generally eat as many eggs as you like, one or two a day is often enough for most diets, with hard boiled the most portable and practical.
• Berries and cherries: High in antioxidants, berries and cherries can help to protect testosterone cells, which can subsequently increase overall production.
• Ginger: A popular superfood, introducing ginger to your diet can quickly help to increase testosterone and fertility levels. Because you’ll typically need around 14g of ginger daily to raise T levels, it’s often easiest to take it as a daily supplement rather than fresh.

As well as incorporating a few (or all) of the above into your daily diet, you should also aim to limit your alcohol consumption, as heavy use can lower your T levels and sex drive.

3. Combine high intensity cardio with strength training

Exercise and weight loss can have cardiovascular, muscular, and mental health benefits, but it can also help to boost testosterone levels. In fact, studies have shown than increasing physical output can be more beneficial for testosterone production than decreasing calorie consumption.

However, it’s important to combine strength training with cardio for maximum results. So, before your next workout, consider a blend of weightlifting, high intensity interval training (HIIT), and body weight exercises.

In contrast, introducing too much endurance training, such as long-distance running or cycling, can contribute to decreased testosterone, because of increased levels of cortisol (the stress hormone).

4. Minimise overall stress

This one’s often easier said than done, but long-term stress and anxiety can have a negative effect on testosterone production. This is because your body will naturally product cortisol when under pressure, which can reduce T levels. On top of this, stress can lead to increased food consumption and weight gain, which has further impact on testosterone.

Fortunately, there are some simple methods of minimising stress in your daily life:

• Keeping active and enjoying regular exercise.
• Sticking to a nutritious diet.
• Getting plenty of uninterrupted sleep.
• Practicing wellness and relaxation techniques.
• Socialising and spending time with friends and family.

5. Take testosterone supplements

Finally, one of the simplest ways of increasing T levels is to take daily testosterone booster supplements that enhance production and promote physical and mental strength. Not only are they effective additions to your diet, but they’re also extremely straightforward to consume.

At Centrapeak, we’ve rigorously tested for the best supplementary formula for increased testosterone*, to provide a product that increases energy, strength, stamina, and sex drive, with each capsule containing vitamin D3, zinc, vitamin B6, and boron, among other naturally occurring ingredients.

So, there we have it: five of the easiest ways to increase testosterone levels. To give yourself the best chance of improved wellbeing, you may even benefit from adopting all five as part of a new and improved routine! For even more expert insight, head on over to the Centrapeak blog.

*For the best results, it’s typically advised that you take vitality boosters in conjunction with a good diet and regular exercise. In the right circumstances, you can soon start to notice positive changes in your physical appearance and libido.