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5 Tips to Boost Testosterone in a Natural Way

By Team Muscletrail
10 September, 2022

Did you know that both the sexes maintain their bodily composition with testosterone? Testosterone is not a hormone that is present exclusively in males. It is a hormone responsible for keeping the body composition at an optimum level and improving sexual function. Testosterone levels boost during late teens to early twenties and start declining with age. The average age in males when T-levels start declining is 30. As a result, many bodily functions begin deteriorating, including libido, and pace of muscle growth. After this age, to maintain a healthy level of testosterone in the body, they need to follow a good diet, exercise and take supplements if needed. I have listed some tips to boost testosterone levels in a completely natural way below.

How to Boost Testosterone Naturally

Boosting that T-hormone isn’t all that difficult. It does require some lifestyle changes and dedication but that’s all about it.

Follow an Exercise Routine

When exercising with a motive to increase your testosterone levels, focus more on strength and resistance training over cardio. Regular exercise doesn’t have to mean that you hit the gym every single day. Exercising three days a week and staying consistent with this routine will lead to an eventual improvement in testosterone levels in the body. However, the results may vary from body to body, depending upon the lifestyle you live and the diet you take. The key is to move your body and do it regularly. 

Be Picky About Diet

Diet matters when you want to improve your testosterone levels. Food rich in protein, magnesium, zinc, etc. is beneficial in improving T-levels in the body. Onions, garlic, tofu, nuts, chicken, fish, eggs are also known to boost the hormone. Studies show that consuming foods rich in healthy fat can also increase testosterone levels. Some other food items that are shown to improve testosterone levels include olive oil, avocado, yogurt, cheese, seafood (tuna, mackerel), coconut, seeds, and nuts. Fruits like pomegranate are also known to lower the stress hormone cortisol and result in improving levels of sex hormones like testosterone.


There are many studies that show that T-levels increase when you’re sleeping. Healthy sleep habits are important in improving and maintaining testosterone levels. For people who don’t sleep healthy, testosterone levels can drop up to 15% in their bodies. So, sleeping lesser than 5 hours isn’t good if you want to maintain healthy T-levels. Make sure you’re getting at least 7-8 hours of sleep every day.

Stress Management

Lower cortisol levels mean higher sex hormones. There is a direct correlation between stress levels and sex hormones. The lower the cortisol, the better the testosterone levels will be in your body. Stress management is a necessity if you want to maintain good testosterone levels. Make sure you take time out to relax every now and then, and live a lifestyle that is not too hectic. 

Natural Testosterone Supplements

A natural testosterone booster is a dietary supplement to be consumed along with maintaining a healthy, balanced diet, and regular exercise. Testosterone boosters that come with ingredients like Vitamin D, zinc, D-aspartic acid, fenugreek extract are proven to be the most effective in improving testosterone levels in the body. Some ingredients that natural testosterone supplements come with include

Some of the health benefits that an improved testosterone level may give you include: Vitamin D, Ashwagandha, Magnesium, Zinc, Fenugreek, DHEA. Muscle Trail has an effective Testosterone booster that helps with the following benefits –

  • Improved muscle strength and increased pace of muscle gain
  • Boosted energy and stamina
  • Reduced fat levels in the body
  • Higher libido
  • Better confidence

Why Do I Need To Maintain My T-Levels?

Boosted testosterone levels will give you more motivation to push it at the gym, and fill you up with more energy for your everyday tasks. It will also help you regulate your lifestyle and enjoy a healthy body. As you grow and the levels of testosterone in your body drop, you will have to rely on natural supplements and diet to give the testosterone in your body a good kick.

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