Want to have more energy and strength? Looking to shed fat and build muscle faster? If so, it’s time to boost your T levels! Testosterone, the male hormone, plays a key role in muscle building, fat loss, and metabolism. It also regulates your energy levels and mood. As you age, your body begins to produce less testosterone. Smoking, alcohol consumption, bad eating, and stress accelerate this process. Even the slightest decline in testosterone levels may cause fatigue, loss of strength, weight gain, and depression.

Before popping pills or trying hormone replacement therapy, try to naturally boost your T levels. From strength training and HIIT to a high-protein diet, there are plenty of ways to increase testosterone production and restore your health. Here are some tips to help you out:

Lift Heavy

Strength training is one of the safest, most effective ways to boost your testosterone levels. Lifting weights helps build muscle and stimulates the release of anabolic hormones. At the same time, it speeds up your metabolism and improves body composition. This leads to fat loss and lean muscle growth. Research indicates that exercise is more beneficial than dieting for increasing testosterone production.

HIIT the Gym

Just like heavy lifting, HIIT can naturally elevate your T levels and melt away fat. This exercise method alternates between short bursts of physical activity and longer periods of rest or slow-paced training. Unlike traditional cardio, it doesn’t affect lean mass or cause fatigue. HIIT can help you get leaner, stronger, and faster, restore your hormonal balance, and lift your mood. A typical session lasts four to 15 minutes, so you have no excuse to skip your workouts.

Focus on Compound Exercises

Certain exercises can boost your testosterone levels and keep your body in an anabolic state. These include the squat, chest press, shoulder press, pull-ups, push-ups, deadlifts, lunges, and other compound moves. Multi-joint exercises hit every muscle in your body, which triggers the release of HGH, testosterone, and insulin-like growth factor. The more muscles you work at once, the more testosterone is released into your system. Heavy lifts should account for at least 80 percent of your workout.

Eat Testosterone-Boosting Foods

Low testosterone is often caused by nutrient deficiencies. For example, vitamin D deficiency has been linked to a decrease in testosterone levels. Certain nutrients, such as zinc, magnesium, protein, and omwga-3s, help your body produce anabolic hormones and function at its peak. Make sure your diet includes fatty fish, lean meat, eggs, oysters, shellfish, cabbage, asparagus, garlic, and coconut oil. Avoid estrogen-forming foods, such as soy, flax seeds, legumes, alfalfa, and dried fruit.

Limit Stress

Chronic stress can disrupt your hormonal balance, leading to decreased testosterone, fatigue, abdominal obesity, heart disease, muscle loss, and mental disorders. When you’re stressed or anxious, your body produces cortisol. In the long run, elevated cortisol levels promote fat storage in the abdominal region, mess up your hormones, and affect your energy. The best thing you can do is to avoid stressful situations and seek ways to relax, such as yoga, meditation, regular exercise, deep breathing, and massage.

Diet, exercise, and sleep are equally important when it comes to your hormonal balance. Take the time to plan your meals, lift weights at least four times a week, and get plenty of rest. Remember that high testosterone levels equal greater energy, improved mood, and enhanced sports performance.