How to Naturally Increase Your Testosterone Levels

*(NOTE: Always consult your physician, specifically a board-certified endocrinologist or a clinic specializing in men's health on any issues concerning your hormone levels. These tips are simply healthy recommendations to get you started in the right direction.)

When it comes to building more muscle, one of the most important things to consider is your hormonal makeup. This is crucial because hormones are what drive muscle growth. In particular, it is the anabolic hormones like testosterone, growth hormone and insulin that increase the size of the muscles and if you can get more of that, then your muscles will grow larger, faster and with more hardness and definition.

This is actually how steroids work, they increase the amount of free testosterone to superhuman levels. Unfortunately, steroids can also very bad for you if used incorrectly, and can cause serious health problems. Fortunately, there are plenty of ways you can naturally increase your testosterone levels without putting your health at risk. And it's probably a good idea to try this too, seeing as the majority of adult males have low testosterone levels.

So let's take a quick look at some steps you can take to try get your levels back to where they should be.

Sleep More

Getting lots of sleep is by far the most important way to increase your testosterone production. That's because your body produces the most testosterone between the hours of 4-6am. If you're not in a deep sleep during this time, then you'll be missing out on this opportunity.

What's more, is that you need to fuel this window of opportunity. How? By consuming some form of fat before bed. That means natural, saturated fat, not trans fats. This is important because the body makes steroid hormones like testosterone out of cholesterol. That means you need to be fuelling the body with that raw material in order to allow the testes to produce as much as possible. Great sources of saturated fat include things like whole milk, eggs or even some nuts.

Get Outside

One of the most important factors of all for producing testosterone is vitamin D. Despite its name, vitamin D is not really a vitamin in the traditional sense and instead acts like a master hormone to control the release of all others in the body.

So how do you get more vitamin D? Simple: you spend more time outdoors in the sun which will stimulate the body to produce more of it.

Eat Nutritious Foods

At the same time, you also need to seek out nutritionally dense foods. That means things that contain lots of vitamins and minerals naturally, many of which will help to support the production of testosterone. If necessary, try a multivitamin supplement which can provide similar results.