It promotes muscle growth, strengthens bones, improves cognitive function and (possibly most importantly) enhances your performance in the bedroom. We’re not talking about some miracle drug here, we’re talking about the hormone testosterone! With this impressive resume, we’re sure you’ll agree that you should take every opportunity to raise the testosterone level in your system. Luckily, you don’t even need to go to great lengths to do it—here are some simple science-backed ways to do so.
1. Watch What You Eat
Various foods can help give your T-levels a welcome boost along with providing a number of other health benefits. Part of the staple diet in most households, beans were found to be rich in D-aspartic acid, which promotes the production of testosterone, in a 2009 study. Another such food (that you wouldn’t associate with increased sexual performance) is garlic, as per a study published in The Journal of Nutrition in 2001.
2. Exercise Right
Regular exercise can help you sculpt your dream body but it also does wonders for your testosterone levels! Doing deadlifts at the gym is one proven exercise, as a 2015 study suggests. Equally important is how you spend your rest intervals—a 2010 study advocates a 120-second rest between sets.
3. Hit The Sack
Add this one to the list of health benefits sleep provides—according to a study published in JAMA in June 2011, a decrease in sleep time led to a progressive decrease in testosterone level in 10 healthy young men who were tested by the researchers.
4. It’s All In The Mind
Self-belief is a powerful tool, but a study published in Human Nature in August 2018 sheds light on just how powerful it is. The research team measured hormone levels and self-perceived attractiveness and confidence in approaching women in 38 men in their twenties, before and after competing in head-to-head battles on rowing machines. The competitions were rigged to announce a random winner which led the researchers to note increased testosterone levels in the men who believed they were winners, regardless of who actually was the stronger rower.
So, a few simple tweaks to your lifestyle can cause an increase in your testosterone levels!