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    11 Natural Ways to Increase Testosterone Levels & Boost Sex

    Naturally produced testosterone plays an important role in metabolic functions for both men and women. Even more so if you suffer from sexual function issues. This article details the best natural ways to increase testosterone levels so you can boost your sex life. 

    naturally boost testosterone levels

    Why are healthy testosterone levels important?

    Testosterone is a steroid hormone widely known as the main male sex hormone which is produced in a man's testicles. However, testosterone is also present in small amounts in women’s ovaries and also plays an important role in female health and sexual well-being. 

    During puberty testosterone is one of the main drivers of physical changes such as a deeper voice, increased muscle mass and hair growth. From the age of 25-30 testosterone levels naturally start to decline unless they are reinforced with the following strategies. 

    Research shows a link between low testosterone and obesity, increased risk of disease and premature death. Maintaining optimal levels of testosterone is important throughout adulthood to maintain physical strength and health.

    Healthy levels of testosterone are important for general health including body composition, energy and sexual function. Therefore, both men and women should consider taking the necessary lifestyle steps to naturally optimize their testosterone levels.

    The best natural ways to increase your testosterone levels

    Today we're unlocking the secrets to reviving your inner fire and recharging your mojo. One of the most important keys is testosterone—the mighty hormone that can make all the difference in your quest for a satisfying and fulfilling sex life. But forget about synthetic shortcuts or magical potions promising overnight transformations. We're diving into the realm of natural solutions that have been backed by science.

    So, if you're ready to tap into your body's innate potential and give your testosterone levels a healthy boost, then buckle up and get ready to explore the best evidence-based ways to crank up the testosterone dial. Prepare for a journey filled with insightful knowledge and strategies that will leave you feeling like a true force of nature. Let's reclaim that vibrant energy so you can ignite the flames of passion, shall we?

    1. An anti-inflammatory diet is one of the best natural ways to increase your testosterone levels

    In another post I wrote about foods to avoid for great sex, because foods which cause inflammation will negatively affect your sexual stamina. Natural ways to increase testosterone levels include eating organic foods whenever you can. Focus on enjoying antioxidant-rich foods such as organic vegetables, fruits, nuts and seeds, good fats and clean (organic) proteins.

    Good fats such as organic grass-fed butter, coconut oil, fish oil, avocados, olives and olive oils provide the key fatty acids that are essential to naturally boost your testosterone levels.

    balance testosterone with food

    2) High intensity exercises naturally increase testosterone levels

    High intensity exercises (especially resistance training) naturally boosts testosterone so weight train whenever you can. The more muscle tissue is intensely stimulated, the more testosterone production will go up.

    Natural ways to increase testosterone levels when exercising is to go for large muscle group compound exercises such as bench press, squats, T-bar pulls, lunges, overhead press, pull-ups, push-ups, star-jumps, sit-ups, etc. These are among the best exercises to improve sexual function. Make sure to get good rest between workouts. You can follow an upper body day, lower body day and a day off and repeat the pattern. 

    High intensity burst exercises of 30-seconds every hour will stabilize your blood sugar levels, increase your immunity and help provide mental clarity… as well as naturally increasing your testosterone levels.

    Remember, looking and feeling sexy is not just about fulfilling your partner's desires, but it also contributes to your own sense of self-worth and confidence. When you feel attractive and alluring, it radiates in your interactions and can have a positive impact on your overall relationship and sex life.

    3) Good sleep produces healthy sex hormones

    Sleeping well is critical to produce healthy sex hormones. Lack of sleep will result in elevated stress hormone production and lowered testosterone.

    Eating less carbohydrates throughout the day (potatoes, bread, rice, pasta) will make you less thirsty at night and therefore less likely to wake up needing to pee. Aim to have your last meal 3 hours before bed time so digestion is complete and you can immediately enter a deep sleep.

    When you want to go to sleep, tune your hearing outward, slow your breathing down then sink into the feeling of relaxing into the pillow against your head. 

    4) Bone broth protein can boost your sex life

    Bone broth made from organic animal bones and cartilage is a rich source of branched chain amino acids such as leucine. Eggs are another top food to enhance sexual function by being a high source of leucine. Vegan sources of leucine include nuts, seeds and legumes, especially peas.

    Leucine has been shown to boost testosterone production when used in combination with high intensity exercise and this combo is one of the best natural ways to increase testosterone levels.

    5) Intermittent fasting naturally increases testosterone levels

    Intermittent fasting is a prerequisite for optimal health as it reduces stress on your digestive system. Going 16 hours between your dinner and breakfast is a healthy way to naturally boost testosterone levels. 

    Eat your meals in an 8-hour window such as 11am-7pm.

    Reclaim your sexual power with Psychosexual Alignment

    Ready to take charge of your testosterone levels and reclaim your sexual power? Don't let performance issues hold you back any longer. Take action today and discover the transformative potential of Psychosexual Alignment. A happy and deeply satisfying sex life awaits you!

    6) Optimize your vitamin D to increase testosterone production

    Low amounts of vitamin D are related to low testosterone production. Increase your vitamin D levels through 10 minutes a day of regular sun exposure and/or taking a high-quality vitamin D supplement is a natural way to boost your testosterone levels.

    Working out in the sun for 10 minutes a day is a good exercise to increase penis strength and will also naturally increase your testosterone levels.

    learn how to balance testosterone and estrogen

    7) Reduce your estrogen load to naturally increase testosterone

    Many packaged foods increase your estrogen load which affects your testosterone balance. As well as eliminating packaged foods when you can, also reduce foods which contain phytoestrogens such as soy, flax and beans.

    Consume lots of cruciferous veggies, especially broccoli sprouts which contain high amounts of I3C and DIM which help to detoxify the estrogen metabolites which lead to testosterone imbalance. This is one of the most natural ways to increase testosterone levels.

    Related: Is There a Male Menopause?

    8) Optimize your zinc and magnesium levels

    Pumpkin seeds are one of the richest sources of zinc and magnesium which are key nutrients to naturally increase your testosterone levels. Make green juices or use super green powders and consume healthy organic meat products for healthy zinc and magnesium levels.

    Use a coffee grinder to powder pumpkin seeds and add to salads or smoothies (beware of their strong taste).

    9) Take cold showers to stimulate and boost testosterone levels

    Cold showers have been shown to stimulate and increase testosterone levels and improve metabolism, brain function and detoxification. Start your shower with warm/hot water then turn it to cold water for the last 30-60 seconds. This will pump your muscles and create a shiver due to muscle contraction which will boost your internal heat and testosterone production.

    10) Practice deep breathing to boost your sex life

    Deep breathing can help to calm an overactive sympathetic nervous system (fight or flight) and relaxes your body. This will lower stress hormones and enhance the production of testosterone which is needed for growth and repair and to boost your sex life.

    Important Note: practicing deep breathing during sex is a distraction that could lead to losing your erection or ejaculating early as it will confuse your brain as to what program you want.

    11) Use Ashwaganda Indian ginseng to increase testosterone

    This adaptogenic herb has been shown to clear your mind, reduce stress hormones and increase testosterone levels naturally.

    best natural ways to increase testosterone naturally

    The best natural way to boost testosterone and improve your sex life

    I’ve had dozens of clients who went to their doctor to have their testosterone levels checked when trying to solve a weak erection (erectile dysfunction) or early ejaculation problem. The problem with testosterone testing is that it’s done in a clinical environment.

    The man is coerced to produce sperm when he’s not feeling horny. Even though he is encouraged to take his time, it's still a clinical, unusual and unnatural environment which isn't at all arousing. This is going to result in a lower testosterone level than if he was in a more sexually stimulating environment!

    You can have normal or high testosterone levels and still experience erectile dysfunction or premature ejaculation. This happens when you are focusing on the wrong thing at the wrong time! It confuses your brain as to which program you want and this is what leads to the unwanted outcome of sexual failure.

    The most effective and natural ways to increase testosterone levels and restore a happy and satisfying sex life requires balancing your sexual focus between yourself, your partner, and the actions of sex. It's time to restore great sex no problem.

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    Jacqui Olliver Psychosexual Alignment Specialist

    Jacqui Olliver

    As the founder of the Psychosexual Alignment methodology and published author, Jacqui has helped thousands of men and women easily resolve sex problems and restore emotional connection. Get your ultimate sex education and elevate intimacy to an exciting new level of engagement with Jacqui's Sex Mastery Programs for Men and Women.

    © Jacqui Olliver. All Rights Reserved. DMCA protected. The content on this website is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  *Results vary from person to person. Questions? Please email me directly and let me know how I can help: [email protected]