What’s the first thing that comes to mind when you think of testosterone and boosting your testosterone levels?

Arnold Schwarzenegger in the movie ‘Predator’? A professional athlete doing something that looks physically impossible? A bodybuilder in the gym?

We have exaggerated views of testosterone in our society, when in fact the hormone is extremely important to the health and well-being of all men, not just elite athletes and bodybuilders.

It’s no secret that as we get older, our testosterone levels start to decline (that’s not the problem).

The problem is that there is a ton of misinformation out there, and it gets to the point where the topic becomes so confusing or embarrassing, that most men either ignore the issue completely or go down the wrong road and do things that might actually be dangerous to their health.

Today, we’ll be going over 5 ways you can naturally boost your testosterone levels so that you can start to feel like the man you know you can be.

1. Exercise Regularly

All kinds of exercise can increase your testosterone levels, including moderate aerobic activity. You don’t have to become a gym rat and start lifting weights like a mad man to increase your testosterone levels, you really just have to get off your couch and get your body moving.

With that being said, weight lifting is one of the best types of exercise you can do to boost your testosterone levels. Especially exercises that force you to use more muscle groups, such as deadlifts and squats, as opposed to bicep curls, which only work the biceps.

At the end of the day, we need to do what we can, the best we can.

2. Get Plenty of Sleep

Are you watching Netflix or on your phone late into the night?

I’ve got some bad news if you are… A recent study has found that restricting sleep to five hours per night, eight nights in a row can decrease your testosterone levels by 10-15%!

To make matters worse, other studies have concluded that low testosterone is linked to insomnia because it’s believed that peak testosterone production occurs during sleep.

So how can we get better and higher quality sleep?

Here are a few steps you can take:

  • Try going to sleep and waking up at the same time each day
  • Exercise daily
  • Remove all electronics before bed to avoid any and all blue light
  • Wear blue light blocker glasses if you do look at any electronics before bed
  • Avoid taking nicotine, caffeine, or other stimulants at night
  • Don’t drink alcohol
  • Don’t smoke
  • Don’t eat late into the night
  • Get blackout curtains
  • Make sure your bed and pillows are comfortable

3. Improve Your Diet

What you eat has a major impact on your testosterone levels, and it’s important to eat enough protein, carbs, and healthy fats.

When it comes to protein you need to make sure you’re getting your daily allowance of protein – about .8g/kg for adults. If you don’t know how much protein you’re getting in per day, download ‘my fitness pal’ on your phone and track your intake for a day and it will show you.

Some foods that can help boost your testosterone levels are…

  • Tuna
  • Eggs
  • Salmon
  • Beans
  • Mackerel
  • Brazil nuts
  • Whey protein

Here are some foods you should avoid:

  • Processed Carbs such as french fries, burgers, pizza, pastries, and cakes
  • Soy products such as tofu, soymilk, and edamame
  • Alcohol
  • Flex seeds

4. Reduce Your Stress

Research has shown that testosterone levels are reduced during stress, and even anticipatory stress is linked to lower testosterone levels. Stress increases the levels of cortisol, which has been associated with decreased levels of circulating testosterone.

At the end of the day, everyone deals with stress to some extent, it’s not something you can completely avoid.

But there are ways you can reduce and manage the stress in your life

  • Pray
  • Meditate
  • Express gratitude
  • Exercise regularly
  • Eat a balanced diet
  • Get enough sleep
  • Spend quality time with friends and family
  • Take a walk outside
  • Forgive yourself and others
  • Breathe – simply taking 5 deep breaths anytime you get stressed will stop it in its tracks.

5. Take the Right Vitamins & Supplements

Many people devalue the role that supplementation plays when it comes to boosting your testosterone levels, but meeting optimal nutritional requirements with food alone isn’t always easy. In fact, a number of vitamins and minerals have been shown to help increase testosterone levels, and supplementing your diet with these nutrients can be a good way to realize their beneficial effects.

  • Vitamin D
  • Magnesium
  • Boron
  • Zinc
  • Fenugreek

With all of this, I and thousands of men around the world use my world-class & doctor-formulated natural testosterone booster, NanoTest. It’s jam-packed with more than 20 ingredients that are known to boost testosterone levels naturally.

Each ingredient has been Nanotized to increase bioavailability, ensure efficacy, and give you the best results possible.

If boosting your testosterone levels is a priority for you (and if you’re a man, it should be), click the link below here to try NanoTest out for yourself