INTRODUCTION
Friends, do you always feel tired for no reason? Is there no muscle growth even after going to the gym, have mood swings increased or is the sex drive not the same as before?
Often we ignore all these problems thinking it to be the effect of stress, age or busy lifestyle, but it is possible that there is one common reason behind all this – low testosterone.
Testosterone is a hormone which is not only for building body or growing beard, but also controls energy, strength, confidence, fat loss, mood, fertility and overall health.
However, in today’s modern lifestyle—where physical activity is low, stress is high, junk food is common, and sleep is limited—testosterone levels are declining at an alarming rate, even in young people.
In this blog, we’ll discuss in detail why testosterone is so important for both men and women.
What mistakes silently lower testosterone, what are the clear signs of low testosterone that the body signals, and most importantly—how you can boost your testosterone naturally and safely, without injections or dangerous supplements.
We’ll also discuss the best foods, exercises, sleep habits, and proven natural boosters from Ayurveda that are now backed by modern science.
So, if you take your energy, masculinity, focus, and long-term health seriously, this blog will be quite eye-opening for you.
Table of Contents
WHAT IS TESTOSTERONE ?
Friends, testosterone is the primary sex hormone for males. It is produced in the testes, but it is also produced in small quantities in the ovaries of females.
The development of sexual organs in males depends entirely on testosterone. Apart from this, testosterone is also essential for maintaining sperm count, sperm quality, sex drive, beard growth, muscle mass and bone density.
The ideal range of testosterone is considered to be from 300 nanoliters per deciliter to 100 nanoliters per deciliter.
This means that if your testosterone is less than 300 nanoliters per deciliter, then you will be classified as having low testosterone.
The production of testosterone depends on age. As the age increases, testosterone starts decreasing, but recently it has come to light in studies.
It is known that testosterone is decreasing even in teenagers, so what is the reason that testosterone is decreasing at such a young age, this is what science believes.
Sedentary lifestyle means no physical activity, taking too much stress, smoking or consuming alcohol, regularly eating junk food, drinking water from plastic bottles and masturbation, all these are the biggest reasons for low testosterone in the body.
To check your testosterone level, you can get your blood test done from any reputed lab.
And your body also gives some clear signs by which it can be known that maybe your testosterone is decreasing.
Let us talk about some signs which indicate that your testosterone may be decreasing.
SOME CLEAR SIGNS OF LOW TESTOSTERONE
The first sign is low sex drive Friends, it is true that testosterone plays the biggest role in increasing libido, so if you feel that your sex drive is decreasing or you are facing the problem of erectile dysfunction, then this could be a sign that your testosterone is low.
Studies have also shown that males who had low testosterone, their sperm count and sperm quality were also very low. Semen production is also the responsibility of testosterone.
Premature hairfall can also be a sign of low testosterone.
Those who do not have beard growth, there are chances of low testosterone in their body and if you always feel tired If you have slept well at night but still feel lethargic, then this can also be a sign of low testosterone.
If you are going to the gym regularly and eating well, but still muscle mass is not increasing, then you need to increase your testosterone.
Studies prove that if testosterone is low, muscle mass will also decrease and fat will increase. In males, fat on the chest or excess fat in the entire body also shows this.
It is said that there is a deficiency of testosterone in your body and if the bone density is low, that is, bones are weak, they fracture quickly, there are body pains, then this can also be a sign of low testosterone.
Friends, your mood also has a strong connection with testosterone.
Science believes that if your testosterone is low, then you start facing problems like mood swings, depression, getting irritated on small things, not being able to concentrate on anything, etc.
Weak memory can also be a sign of low testosterone. In a study, people who were given testosterone supplementation, their memory power increased and the cognitive function of the brain also improved.
In both men and women, if there is anemia, low hemoglobin, then this could be due to low testosterone. It is possible because the main role of testosterone is to produce red function cells in the body.
If you notice any of these signs in your body, then you need to get a testosterone test done.
5 NATURAL WAYS TO BOOST YOUR TESTOSTERONE NATURALLY
Friends, many times people start taking injections or unnatural supplements to increase testosterone. These may give short term benefits to the body but they have a lot of side effects.
Therefore, if you want to increase testosterone, then there are some natural ways which have been proven by modern science today.
Let us talk about 5 natural ways by which you can boost your testosterone naturally.
1. EXERCISES & PHYSICAL ACTIVITY
First of all, exercise is important. Science believes that when you keep your body active and do any kind of exercise, the process of testosterone production in the body gets accelerated.
An interesting study was conducted in 2015 in which 20 people were divided into two groups.
One group did only dieting and the other did only exercise. Those who did only exercise, lost weight and their testosterone also increased.
Whereas, the other group who did only dieting for weight loss, lost weight but their testosterone remained the same.
From this you must have understood how important exercise is for increasing testosterone and even in exercise, testosterone increases the most with weight training.
It increases, so whether you lift dumbbells in the gym or exercise for 15-20 minutes at home, your testosterone will start increasing.
Leg workouts like squats, lunges are the best for increasing testosterone. Science has also accepted that high intensity training like fast running, sprinting also increases testosterone.
2. ADD HEALTHY FATS IN YOUR DAILY DIET
Now let us talk about the next point which is to include good fats in your diet.
Friends, one should always take a balanced diet but the most important micronutrient for producing testosterone in our body is fat and I am talking about healthy fats which you get from desi ghee, desi cow milk, paneer, butter, malai and curd.
According to Ayurveda, if you include kheer in your diet, eat freshly dug out at home, then your testosterone will increase very quickly.
If you eat almonds, cashews or peanut butter in small quantities, then your testosterone level will start increasing.
3. ADD VITAMIN D & ZINC IN YOUR DAILY DIET
Now let’s talk about the third point, which is that after the macronutrients vitamin D and zinc, there are some micronutrients on which testosterone production depends.
The most important of these is vitamin D and zinc. Studies have shown that people who took zinc supplements increased their testosterone and their sperm quality also increased by 74%.
The best food sources of zinc are whole grains, lentils, legumes and dairy products.
Talking about vitamin D, studies have shown that people who added vitamin D to their diet increased their testosterone by 25% and also benefited in erectile dysfunction.
Sunbathing is the best option for vitamin D. Other food sources include mushrooms, desi cow ghee, milk and butter these are the sources of Vitamin D.
So if you want to increase testosterone then you need to pay attention to both these micronutrients.
4. GOOD SLEEP
Now let us talk about the fourth point which is good sleep.
Although this may sound normal, but this is the major reason due to which testosterone should increase till the age of 30-35 years, but today it is decreasing from the age of 30 years itself.
When you stay awake till late in the night and use phone or laptop, then you are reducing your testosterone yourself.
Science has accepted that those who sleep less than 5 hours, their testosterone will reduce by 25%. Science also accepts that from 10 pm to 6 am is the best time for good sleep.
If you sleep properly If you do not sleep properly you will feel stressed and if there is stress, the cortisol level will increase and if cortisol increases, testosterone will start decreasing.
So you should try your best not to take stress and good sleep is a natural way to reduce stress.
5. NATURAL TESTOSTERONE BOOSTER
Finally, let’s talk about natural testosterone boosters. According to Ayurveda, the most important testosterone booster is Ashwagandha.
Modern studies have also shown that including Ashwagandha in your diet can increase testosterone by 15%, sperm count increase by 167%, and cortisol levels decreased by 25%.
As we discussed earlier, reducing cortisol will naturally boost your testosterone. Ayurveda also says that taking Ashwagandha along with Shatavari can give you even more noticeable results.
Therefore, take half a teaspoon of Ashwagandha with warm milk every night before going to bed. Take one tablet of Ashwagandha or Shatavari for 30 days or get a blood test done and the result will be in front of you.
CONCLUSION
So friends, testosterone is not just a hormone, but it is the backbone of your energy, confidence, strength, mood, sex life and overall health.
If testosterone is balanced then the body naturally remains strong, active and focused, and if it gradually starts decreasing then many problems start occurring simultaneously without any warning – which we often ignore thinking it to be normal fatigue, stress or the effect of age.
In this blog we have clearly seen that low testosterone is not just limited to not going to the gym or losing beard, but it can be the reason for serious issues like fat gain, muscle loss, weak bones, low libido, depression, poor memory and low confidence.
The good thing is friends that there is absolutely no need for injections, steroids or dangerous supplements to boost testosterone.
If you make a few smart lifestyle changes—like regular exercise, strength training, healthy fats, zinc and vitamin D rich foods, proper sleep, and stress management—your testosterone can increase naturally and safely.
Furthermore, powerful Ayurvedic herbs like Ashwagandha and Shatavari have been proven by modern science to increase testosterone, while also reducing cortisol and improving fertility.
Remember, friends, testosterone decline doesn’t happen overnight, nor is it cured overnight. It’s a process that requires patience, discipline, and consistency.
If you understand your body’s signals in time, give up unhealthy habits and follow natural methods, then you can bring your hormonal health back on track without any side effects.
