Testosterone production in men typically begins to slow down when they reach their thirties, and low testosterone is common in men in their 50s and in later years. Testosterone is important for several essential body functions, including red blood cell production, building muscle mass, and promoting regular sleep patterns. Testosterone also has a lot to do with your sex life, including your libido and your ability to perform in the bedroom.

While testosterone replacement therapy is one way to combat low testosterone, it can increase your risk of acne, liver disease, and some cancers. But there are ways to increase testosterone levels without opting for often expensive hormone treatments. Here are five scientifically proven ways to increase testosterone levels naturally and easily.

1. Get adequate sleep.

Sleep deprivation increases your level of the stress hormone cortisol, which is inversely related to testosterone levels, especially in the morning. According to recent research, the production of testosterone during sleep is dependent on uninterrupted sleep during the first three hours of the night, ideally between 10 p.m. and 2 a.m.

2. Do squats.

Squats work some of your major muscle groups, including the hips, quadriceps, and glutes. This type of resistance exercise may increase testosterone levels, according to a study published in the journal Mechanisms of Ageing and Development.

Barbell squats are particularly helpful for increasing testosterone levels. Warm up with a lightweight for 12 reps, then do 10 sets of five reps each of barbell squats with a two-minute rest between sets. You can use hand weights as well, or do the squats without weights to start.

3. Lose weight.

According to a study published in the World Journal of Urology , an elevated BMI (body mass index) is associated with low testosterone. Losing weight can help you increase testosterone levels. The best way to lose weight permanently is to make small lifestyle changes that add up to big changes over time. Strive to eat mostly plant-based, unprocessed, whole foods, and get plenty of exercise each day.

4. Lower your stress.

Stress produces hormones like cortisol and adrenaline, which cause testosterone levels to dip. Chronic stress can lead to chronic low testosterone, causing a range of health and sexual problems. Actively reduce your stress by doing what you can to mitigate stressors in your life. To cope with chronic or acute stress--and lower your cortisol levels on the spot--try deep breathing exercises, meditation, and physical exercise.

5. Supplement.

A variety of natural ingredients are scientifically proven to increase testosterone levels. Prostavol's Natural Testosterone Booster contains powerful ingredients like maca root, Tongkat Ali root, L-Arginine HCL, and horny goat weed extract. Our formula supports testosterone production, healthy libido, muscle growth, and erectile function.

Testosterone levels fluctuate throughout the day, but maintaining adequate levels often require intervention, especially as we age. A healthy lifestyle is crucial for optimal testosterone production. Take it easy on the booze, quit smoking, move your body every day, and eat a nutritious diet to help keep your testosterone levels within the optimal range.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/30225799
https://www.ncbi.nlm.nih.gov/pubmed/30225799
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC39553...
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC39553...
https://www.ncbi.nlm.nih.gov/pubmed/2796409