Testosterone is the key male sex hormone, which is also present in females but in small amounts.
It’s a steroid hormone produced in men’s testicles and women’s ovaries.
During puberty in boys, testosterone is one of the main drivers of physical changes like body hair growth, increased muscle mass, deeper voice, and sexual drive.
However, having optimal levels of testosterone in the body is important throughout adulthood and even during old age.
However, due to certain factors like lack of quality sleep, stress, poor lifestyle, men tend to have decreased testosterone levels as they age.
T-levels gradually decline as you age— about 1% a year after age 30 on average.
An optimal testosterone level is important for general health, body composition, sexual function, and just about everything else.
So, if you’re experiencing low testosterone levels, consult your doctor as soon as possible.
However, you can also try some Best Natural Testosterone Boosters.
Here, in this blog, you’ll get to know about some natural ways to boost testosterone without supplements while we also answer: Does push ups increase testosterone!
How to Boost Testosterone Without Supplements?
Many people ask, can push-ups increase testosterone. The answer is yes!
In fact, one of the easiest ways to boost your testosterone naturally is by doing exercise and by incorporating a healthy lifestyle.
However, there are some other ways too to increase testosterone levels naturally.
Let’s have a look…
#1. Add Zinc to Your Meals
Adding zinc-rich food to your diet, such as onions and garlic helps you make more and better sperm.
Both trigger your body to make more testosterone.
Zinc-rich foods also have higher levels of natural plant chemicals called flavonoids.
#2. Pile on the Protein
Lean beef, chicken, fish, and eggs are some of the best protein sources. Tofu, nuts, and seeds have protein, too.
When you don’t get enough of these protein-rich foods, your body makes more of a substance that binds with testosterone. This naturally leaves less T available to do its job.
#3. Go Fish
Fatty fish like salmon, tuna, and mackerel are rich in vitamin D.
It’s also a natural T-booster because it plays an important role in hormone production.
#4. Take Magnesium Rich Food
Magnesium levels in the body can directly link to low testosterone levels.
Therefore, adequate magnesium intake can increase testosterone production.
This is because one of magnesium’s functions in your body is to help convert vitamin D into its active form indirectly.
#5. Take Proper Quality Sleep
Lack of sleep can cause numerous health issues and can also decrease testosterone production and facilitates fat gain.
Thus, getting enough quality sleep is so important for testosterone production.
#6. Make Healthy Lifestyle Choices
Eat a healthful diet and include physical activity in your daily routine.
Making healthy lifestyle choices will also help you maintain your strength, energy, and lean muscle mass.
Also, doing regular physical activity can even help improve your mood and promote better sleep.
#7. Minimize Stress and Cortisol Levels
Research has always been highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol.
Moreover, unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner, i.e., as one goes up, the other comes down.
Stress and high cortisol can also increase food intake, which results in weight gain and harmful body fat.
In sequence, these changes may negatively impact your testosterone levels.
For both ideal health and T-levels, you should try to reduce repetitive stressful situations in your life.
#8. Exercise and Lift Weights
Exercise is the foundation to boost testosterone levels, and some workouts are more effective than others. A few of them are push-ups and squats!
Wondering Does doing push ups increase testosterone?
Well, according to research, exercise is the most effective way to prevent many lifestyle-related diseases. Surprisingly, exercising regularly can also boost your testosterone.
A large review study found that people who exercise regularly have higher testosterone levels, fitness, and reaction time.
So, push-ups do increase testosterone, mainly because it activates multiple muscle groups at once.
The Bottom Line
The methods discussed in this blog will work best for men with low testosterone.
However, they can also help men with normal testosterone count to sustain their levels, year after year, as they get older.
Therefore, focus on a healthy diet based on whole foods, regular exercise, good sleep, laughter, and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels.
Here we will put an end to this blog for “How to Boost Testosterone Without Supplements”.
We hope you enjoyed reading this blog and find this blog interesting. Till then, stay tuned for future updates………
